Deep Dive: Inflammation
inflammation is one of those words most of us have heard by now, but what is it, exactly? what does it actually mean? how does it affect gut health, and why should i pay attention to it?
acute vs. chronic inflammation
inflammation is essentially our body’s immune response to injury, pain, or harmful substances. In small amounts, inflammation is beneficial and necessary to our body. It protects us and helps repair when needed. this is referred to as acute inflammation. however, when that inflammation creeps in at unnecessary times or sticks around longer than is beneficial, that’s when issues arise, and that is called chronic inflammation.
what is chronic inflammation?
chronic inflammation is a long-term immune response that can last for months or years. unlike acute inflammation, which helps your body heal after an injury or infection, chronic inflammation can cause damage to your body over time. it can often go unnoticed, but can be very detrimental to our body.
common triggers of chronic inflammation
-diet: consuming high amounts of processed foods, sugars, and unhealthy fats can be contributors to chronic inflammation.
-stress: chronic stress can keep your body in a state of constant alert, leading to inflammation.
-lack of exercise: a sedentary lifestyle can contribute to inflammation.
-environmental factors: exposure to chemicals and other toxins can trigger inflammation.
-auto-immune diseases: conditions where the immune system mistakenly attacks healthy tissues, such as rheumatoid arthritis and lupus, can cause chronic inflammation.
symptoms of chronic inflammation
-constant fatigue.
-joint pain and/or stiffness.
-digestive problems.
-skin issues such as rashes or eczema.
-unexplained weight gain or loss.
-mood changes, such as anxiety or depression.
how inflammation impacts your gut health
disrupts your gut microbiome
chronic inflammation can disrupt the balance of gut bacteria, leading to dysbiosis—an imbalance of gut bacteria. dysbiosis is associated with multiple digestive disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
leaky gut
chronic inflammation can damage the lining of the intestines, making it easier for substances like toxins, bacteria, and undigested food to pass through the gut lining and enter the bloodstream. this condition, known as “leaky gut,” can trigger further inflammation and immune responses, leading to a vicious cycle of increased damage and inflammation to your gut.
impaired nutrient absorption
inflammation in the gut can interfere with the absorption of essential nutrients, leading to deficiencies in vitamins and minerals. this, in turn, can result in symptoms such as fatigue, weakness, and impaired immune function.
development of digestive disorders
chronic inflammation is a key factor in the development and progression of various digestive disorders, including Crohn's disease and ulcerative colitis, two types of irritable bowel disease (IBD) or the opposite, indigestion. these conditions can cause symptoms such as abdominal pain, diarrhea, bloating, constipation, and weight loss.
impact on the gut-brain axis
the gut-brain axis is the bidirectional communication network between the gut and the brain. chronic inflammation can disrupt this communication, contributing to mental health issues such as anxiety, depression, and cognitive decline. this is because inflammatory cytokines or molecules produced in the gut can affect brain function and mood regulation.
ways to reduce inflammation through diet + lifestyle
-eat whole foods.
- avoid processed foods.
- include probiotics and anti-inflammatory herbs + spices.
-regular exercise.
-stress management.
-get enough sleep.
- proper hydration.
-avoid smoking and limit alcohol.
by understanding and addressing chronic inflammation through diet and lifestyle changes, you can greatly improve your overall health and reduce the risk of developing inflammation-related diseases.
the content coming up this week will be full of all things anti-inflammation, so be on the lookout!