Inflammation is the body’s immune response to protect it from infection, injury and disease. It is a process where the body’s white blood cells protect you from foreign invaders such as viruses and bacteria. Sometimes your body may attack the healthy cells, mistaking them for harmful invaders. This reaction may be associated with autoimmune diseases, such as rheumatoid arthritis.
Acute and Chronic Inflammation
There are two main types of inflammation – acute and chronic. Acute inflammation generally occurs for a short duration, but is often severe. The inflammation normally only lasts a few days to two weeks. Chronic inflammation is a slower and less severe form of inflammation. It can occur even when there is no injury to the body and generally lasts longer than six weeks.
There are five key signs of acute inflammation in the body –
- PAIN that may be constant or only when the affected area is touched
- REDNESS due to the increase in blood supply to the affected area
- LOSS OF FUNCTION – this could mean difficulty moving the affected area, issues with breathing, sense of smell, etc.
- SWELLING of the affected area due to fluid build up – this condition is called oedema
- HEAT due to the increase in blood supply to the affected area which may leave the area feeling warm to touch
Other signs of inflammation may include a person feeling generally unwell or having flu-like symptoms including fever, chills, headaches, fatigue, lethargy and muscle stiffness.
Chronic inflammation may be associated with diseases and conditions such as diabetes, cancer, heart disease, arthritis and other joint diseases. The symptoms depend on the disease, but common symptoms include pain and fatigue.
Other signs and symptoms that can develop during chronic inflammation include:
- Joint or muscle pain
- Chronic fatigue and insomnia
- Depression, anxiety and other mood disorders
- Gastrointestinal issues such as constipation, diarrhea and acid reflux
- Weight gain or weight loss
- Frequent infections
Top tips that may help REDUCE inflammation and support overall gut health
Inflammation in the gut may present with symptoms such as abdominal pain and cramps, bloating, diarrhea, nausea and vomiting. Here are 5 tips that may help reduce inflammation and support overall gut health.
1. Eat an anti-inflammatory diet
Avoid highly processed foods, sugar, artificial sweeteners and alcohol. Consider adding anti-inflammatory foods into your diet – examples of foods that may have anti-inflammatory properties include berries such as grapes and cherries, broccoli, kale, brussel sprouts, turmeric and cinnamon.
2. Try an elimination diet
If you suspect that there are certain foods that may be triggering your gut inflammation, it could be worth trying an elimination diet. You need to remove the foods from your diet for around two to three weeks at a time. Some foods to consider removing from your diet include dairy, soy, foods containing gluten and citrus fruits. Note down any changes that you notice throughout the process and slowly try to reintroduce the foods to see what symptoms present. We recommend speaking with your doctor or a dietitian before starting an elimination diet.
3. Reduce your stress levels
Take time for self-care, whether this be going for a walk, having a bath, meditating or simply doing mindful breathing exercises.
4. Consider probiotics
Probiotics may help support healthy gut bacteria. Speak with your doctor or pharmacist about whether probiotics are suitable for you.
5. Focus on nutrients
Your body relies on a number of nutrients that may play a role in supporting it against inflammation. These include B vitamins, omega-3, vitamin D and magnesium. You are able to get tested to see if your body is deficient in any specific nutrients.
How can you help avoid inflammation?
Top ways that may help you avoid or manage inflammation include:
- Eat an anti-inflammatory diet as discussed above
- Exercise regularly
- Take supplements as needed – your doctor will be able to recommend the best ones for you
- For physical injuries – use hot and cold packs
- Reduce or manage your stress levels
- If you are a smoker, quit smoking
- Treat and manage any pre-existing conditions that you have
Treatment options for inflammation
Treatment options for inflammation can include:
- NSAIDs (non-steroidal anti-inflammatory drugs) and aspirin
- Corticosteroids
- Topical analgesics and other creams
These treatments should only be used under the guidance of your doctor or pharmacist. The goal of treatment is generally to help control or slow down the disease process as well as help ease pain through anti-inflammatory drugs and pain medications.
In regards to acute inflammation, it is best to see a doctor if you have signs of inflammation as well as a fever, severe pain or shortness of breath. If you are experiencing any signs of long-term inflammation, book an appointment with your doctor as they will be able to run some tests and work out if you may have an underlying condition that needs to be treated.
Total Health