HOW TO FIGHT CHRONIC INFLAMMATION


Our bodies are very good at fighting bad things that make us unwell. But sometimes it can stay in battle mode when there’s no enemy. That can make you ill, so what then?


The moment your body notices damage, it releases chemicals that tell your immune system to respond. There might be pain, redness, warmth and swelling in the problem area. That means the response team is working. When the job is done after a few hours or days, these symptoms disappear. This is acute inflammation and it’s a good thing.

Chronic inflammation, on the other hand, isn’t good. That’s when the body stays in fight mode after the enemy has been defeated. Since there’s nothing to heal, the immune cells begin to destroy healthy arteries, organs and joints. In the long run this can cause serious damage. More and more research shows that inflammation may play an underlying role in many chronic illnesses.

THE SIGNS 
Here are five possible signs of chronic inflammation:
  1. Body pain – in the muscles or joints, for instance.
  2. Rashes such as eczema or psoriasis – inflammatory skin conditions linked to hypersensitive immune systems.
  3. Too much mucus. Inflamed mucous membranes make thick phlegm to protect your breathing system.
  4. Fatigue. Even enough sleep doesn’t help. The immune system is working overtime and draining your energy.
  5. Bad digestion. Bloating, abdominal pain, constipation or loose stools.



If you’re worried, see a doctor who will do a blood test and prescribe steroids for serious issues or suggest anti-inflammatory medication.

Related article: How to budget for medical care

You can also protect yourself or ease the symptoms with some basic lifestyle changes.

WHAT CAN YOU DO?
The danger of chronic inflammation is increased by stress, smoking, a lot of alcohol and obesity.

Cut foods known to cause inflammation. They include refined carbohydrates such as white bread and pastries, fried food, sweetened soda and other drinks, red meat and processed meat, as well as margarine and lard.

Some foods fight inflammation. Among them are olive oil, leafy greens such as kale and spinach, tomatoes, fatty fish such as sardines, nuts and fruit – especially cherries, blueberries and oranges.

Related article: 10 Tips to kick-start your health plan

SURPRISING SOLUTIONS
There are herbal supplements that show promise in fighting inflammation. The South African herb known as devil’s claw, wood spider or grapple plant, may be an anti-inflammatory helper.

Ginger has long been used to treat gastrointestinal problems and rheumatoid arthritis pain.

Turmeric contains curcumin. According to a recent review this compound reduces production of a protein that makes your immune system work overtime. You’ll need high doses, so ask your doctor about supplements. But sprinkling them over roasted vegetables, for instance, will give you a bonus boost.

Green, leafy vegetables are rich in magnesium and up to half of us don’t get enough of it. Your doctor can check your levels with a blood test. People who have diseases linked to inflammation are often low on magnesium.



Anthocyanins are natural pigments that give many fruit and vegetables their blue, purple, red, and orange colour – think of blackberries, red grapes and red cabbage. These antioxidants help fight inflammation.

Roughly a small handful (or 28 g) of peanuts, almonds, walnuts or cashews five times a week can lower inflammation, according to one study. Keep in mind that they are fattening, though, so adjust the rest of your diet.

EXERCISE AND DE-STRESS 
One study shows that people who don’t just sit around have less inflammation. Exercise makes a difference even if it’s daily stuff such as cleaning the house or gardening.

Stress increases blood pressure and heart rate, making blood vessels work harder. That can cause damage and if it happens a lot, the inflammation won’t go away.



Look for ways to reduce extreme stress. Try meditation, breathing exercises, activities that take your mind off things.

Related article: Garden for your mental and physical health

And have a cup of green tea. Researchers in Texas found that four to six cups of green tea per day halved oxidative stress levels in 24 weeks. That’s a lot of tea but even a cup a day could make a difference.

HELPFUL LINKS: 

https://www.healthline.com/health/chronic-inflammation#treatment
https://www.eatingwell.com/article/80991/10-ways-to-reduce-inflammation/
https://www.medicalnewstoday.com/articles/248423#causes, https://www.health.harvard.edu, https://www.parsleyhealth.com, https://greatist.com

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HOW TO FIGHT CHRONIC INFLAMMATION HOW TO FIGHT CHRONIC INFLAMMATION Reviewed by Michelle Pienaar on April 14, 2021 Rating: 5
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