Hermione Halman

When patients come to the clinic there are two common questions.

1. Is there any inflammation in the area?
2. What can I do instead of taking painkillers/ anti-inflammatories?

This blog post will highlight the pros and cons of inflammation and some nutritional and lifestyle suggestions that can be used to manage it.

Introduction

Inflammation is an essential part of healing in the body, it is a chemical and physiological process in conjunction with the immune system. Inflammation is a protective mechanism that is a result of trauma or change within the body’s homeostatic balance ¹.

There are two types of inflammation:

A. Acute inflammation: This form of inflammation is often a short term response to trauma or infection. It is common in certain conditions such as physical tissue injuries, cuts and scratches, cold and flu, sinusitis, dermatitis, acute appendicitis and high-intensity exercise ¹.

B. Chronic inflammation: This form is a longer-term condition, due to the body becoming unable to eliminate causes, excessive exposure to toxins such as smoke and chemicals and autoimmune disorders. Some examples include rheumatoid arthritis, asthma, chronic sinusitis, Crohn’s disease and ulcerative colitis ¹.

Figure 1 shows the comparisons between the two types of inflammation.

Mechanism of Inflammation

Inflammation is a complex process so I’ll try to keep it simple.

When the tissue becomes damaged it stimulates the release of chemicals into the tissues. This is a combination of histamine and other compounds. These chemicals stimulate an increase in permeability of capillaries, allowing an influx of blood flow containing antibacterial and anti-inflammatory exudate to be released to the site ².

Anti-inflammatory cells called phagocytes leave the capillary to the site of inflammation. This process is called chemotaxis.  

These cells along with antibacterial exudate then attack the bacteria, ensuring it is localised as much as possible to that site and removed from the body as quickly as possible.

Platelets are released into the area which then initiates the repair process to the tissues ².

Figure 2. Illustration showing the process of inflammation.Signs and symptoms of inflammation ¹

1. Pain
2.  Heat
3. Swelling
4. Reduced range of motion
5. Redness

These signs are more noticeable in joint or skin abrasions in acute phases.

Chronic inflammation can affect the body globally including symptoms such as:

1. Fatigue
2. IBS type symptoms
3. Joint pain
4. Mouth sores
5. Rash
6. Abdominal/ chest pain
7. Fever

It is extremely important to manage inflammation, whether acute or chronic. Diet plays a large role in overall health and the following suggestions have been scientifically identified as anti-inflammatory actions.

The following physical actions are very effective for disruption to the tissues such as ligament or muscle injury ³.

1. Rest: With any pain, it is important to rest to limit any increase in tissue damage while it is still healing.
2. Ice – In acute phases of inflammation, and for joint pain especially, ice is a very effective tool. The cold activates vasoconstriction (narrowing of blood vessels) reducing the influx of fluid and blood to the area. With a reduction in swelling the joint will be able to move more freely and pain will decrease.
3. Compression: compression around a joint or lesion regulates blood flow as well as giving support to the joint while it is healing.
4. Elevation: Elevation is important to prevent blood pooling and to regulate circulation and the level of swelling.

Dietary options:

INCLUDE ⁴ :

1. Turmeric– Combats inflammation at a molecular level, high anti-inflammatory and antioxidant properties ⁵.
2. Ginger– Anti-inflammatory, antimicrobial and antioxidative properties ⁶.
3. Chilly peppers and bell peppers– high vitamin C content, and antioxidants ⁷.
4. Nuts and seeds- antioxidant and anti-inflammatory properties ⁸.
5. Oily fish – sardines, mackerel – Contains omega 3 – the body metabolises into anti-inflammatory compounds ⁹.
6. Green leafy veg– Broccoli – reduces inflammatory molecules due to its antioxidant properties ¹⁰.
7. Berries– Antioxidant properties (anthocyanins, reduce inflammation and boosts immunity)¹¹.
8. Avocado– contains, potassium, magnesium and fibre, healthy monounsaturated fat. Reduces inflammation in young skin cells ¹².
9. Green Tea– Contains anti-inflammatory molecule EGCG (epigallocatechin- 3- gallate) which inhibits pro-inflammatory cytokine production ¹³.

AVOID ¹⁴:

1. Sugar – Fructose from sugar increases inflammation in endothelial cells in the blood vessels. Linked to obesity, diabetes, fatty liver disease ¹⁵. Found in sweets, chocolate, biscuits, cake and pastries.
2. Simple refined carbohydrates – Simple refined carbohydrates have the fibre removed- refined carbs may promote the growth of inflammatory gut bacteria leading to obesity or inflammatory bowel disorders. Found in bread, pasta, cakes, sugary soft drinks ¹⁶.
3. Artificial trans fats – Causes an increase in inflammatory marker (C reactive protein. CRP). Found in fast foods, packaged cakes, cookies and some kinds of margarine ¹⁷.
4. Processed foods– Contain more advanced glycation end products than most meats- these have been known to increase inflammation. Found in sausage, bacon, ham, smoked meat ¹⁸.
5. Alcohol– Increases levels of CRP (inflammatory markers)¹⁹. In heavy drinkers, bacterial toxins move from the colon into the body (leaky gut syndrome) causing widespread inflammation and organ damage ²⁰.

If you have any queries contact a naturopath, nutritionist or dietician for further advice.

 

Take Care,

Hermione

 

 

 

References

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