Inflammation and You
March 28th, 2008 by The Doc
Everywhere I turn, I run into news about the villainous effects of inflammation on our modern bodies. I hear about it on the radio; I read about it in the lay press; I encounter it in the latest medical literature. If I went to my doctor, I would probably hear about it there.
Inflammation is a major player in the evolution of coronary artery disease, Alzheimer’s, diabetes, arthritis, and a myriad of other health problems.
So, what is this thing called “inflammation”?
In short, inflammation is our bodies’ response to any noxious stimulus. If a germ (virus, bacterium, fungus, or parasite) enters our body, inflammation is a natural part of our immune response. When chemicals in our environment or in our food cause damage to our cells, inflammation results. Injury or trauma evokes inflammatory reactions. Physical stress, such as exercise, initiates inflammation (remember those sore muscles after that last visit to the gym?). It is becoming evident that even emotional stress may cause inflammation.
Inflammation is normal. It is a necessary part of our immune defense and of the healing process. It occurs whenever a cell in our body is damaged. In an effort to clean up this damage, other cells move toward their injured companion. This “clean-up” crew releases specialized molecules that recruit still other cells, or that cause nearby blood vessels to dilate, thus making it easier for even more cells to join the effort. This is the inflammatory cascade. As blood and cells flow into the “battleground,” we perceive swelling, redness, and warmth…the outward manifestations of inflammation.
Our immune system could be compared to an army that has been trained to respond to outside threats with an overwhelming response; in order to contain a threat that might overcome the entire organism, this “all-or-none” response is necessary. It is only after the threat has been identified and contained that the inflammatory response is toned down, and the “troops” are withdrawn (or “drawn down,” in today’s vernacular). Once the inflammatory cascade has accomplished its job, a process of balancing, or “finessing,” follows. Redness and swelling subside. Only the cells required to “mop up” are left behind. Finally, repair of the injured area begins.
Unfortunately– and this seems to be occurring more frequently nowadays, possibly due to our increasingly toxic environment– the inflammatory cascade doesn’t always turn off when it should. Runaway inflammation begins to inflict damage on healthy tissue. The balancing or toning down doesn’t occur, and our immune system may even begin to see healthy cells and tissues as foreign invaders. A vicious cycle of inflammation, damage, and recurrent inflammation begins. This is the case in so-called “autoimmune” diseases, such as rheumatoid arthritis, lupus, Crohn’s disease, psoriasis, or certain kinds of thyroiditis.
Inflammation can be reduced, to a certain extent, by following a few simple rules. Remember, you want to reduce any unnecessary injury to your cells and tissues:
Avoidance of industrial chemicals, whenever possible, will help prevent the oxidative damage to cells that is the stimulus for the inflammatory cascade. Eat organic foods whenever possible (if you grow your own garden, avoid pesticides); avoid or limit sugar; avoid trans fats; eliminate fried foods and cured meats; eat more raw or lightly steamed vegetables; include a reasonable number of fruits in your diet. When you go out into the sunshine, wear sunscreen (we’ve re-discovered that a bit of sunshine really IS good for us!). Drink plenty of water– let your thirst be your guide– and use alcohol and caffeine in moderation, if at all. Get sufficient sleep; that’s when a lot of cellular repair occurs. Exercise– it gets the circulation going– but don’t exercise to the point of pain or exhaustion.
Supplements can be helpful, but remember that many unsubstantiated claims are made in an effort to market products. Everyone has their favorite; if you want to know more about mine, visit the ”Immune Health” link on the right side of this page.
In this increasingly complex– and inflammatory– world, I wish you good health.