In the muscles and joints there are 5 cardinal signs of inflammation.

They are: redness, heat, swelling, pain and loss of function.

There’s also several signs of inflammation in other areas of the body which include fatigue, skin conditions (acne, itchiness), allergies, bowel irregularities, weight issues, and dark circles around the eyes, just to name a few.

Inflammation is helpful because it’s our body’s natural defense mechanism. You see, we have the innate ability in our body to alert us that something is wrong so that we can take the appropriate course of action.

When inflammation is present, the body’s primary pathway is to detoxify and repair any cellular injury that’s occurred. This pathway will not cause symptoms and you won’t even realize it’s happening. The secondary pathway however, kicks in afterwards and this is when pain and swelling take place. This is known as the chronic phase of inflammation.

What becomes problematic is that people almost always turn to medications to fight inflammation when it really only suppresses the natural pathways to healing. I’m not saying that medications aren’t helpful at times. What should be concerning is if they are taken for a long period then they will limit the body’s ability to detoxify naturally which result in even more inflammation from a buildup of toxins and create problems like internal bleeding, stomach issues, liver toxicity and drug interactions.

So the question is HOW can YOU assist the body in its own natural abilities so that the inflammatory pathway is most efficient?

1. Heal the gut.

Did you know that 60-80% of our immune system is located in the gut? When they gut is unhealthy (known as a “leaky gut”), a host of chronic conditions and autoimmune conditions can occur. This is by far the most critical step to improving your overall health and decreasing inflammation. I will be discussing this in further detail in the upcoming weeks. We recommend the 4R program to improve gut health. Remove-Replace-Reinoculate-Repair. When you correct your gut flora and heal the intestinal lining, you are well on your way to restoring your health.

2. Eat the right foods!

Eat to live and don’t live to eat! I’m sure you hear this all the time. Stay away from the top offenders such as trans fats, sugars, flours, baked goods and refined carbohydrates. You must also watch out for food sensitivities. Eat lots of protein, healthy fats (coconut oil, avocado), green vegetables, nuts/seeds and limit fruits but stick to low glycemic ones like berries and apples. The most common dietary irritants are gluten, dairy, soy, eggs, corn and nuts. To determine if you have sensitivities you can have your blood tested or simply do an elimination diet for a few weeks and add one thing back in at a time to see if you experience symptoms. Sensitivities are hard to detect because there is a delayed response (maybe 4 days) so adding one thing back in at a time is crucial.

3. Increase your water intake.

Water is required for the body to be able to transport nutrients and the blood cells that deliver oxygen throughout the body. It also contains important minerals and electrolytes that’s essential to our health. Water is necessary to flush out toxins and help send messages between our cells. Our bodies are made up of ~75% water and our discs are made up of ~90% water. Aim to drink half of your body weight (in ounces) of water every single day and make sure you drink a large glass as soon as you wake up in the morning.

4. Get Omega-3 fatty acids into your diet.

Omega 3’s are found in fish, certain nuts and seeds and of course dietary supplements. Be sure to eat a handful of almonds, macadamia nuts, hazelnuts or pecans daily and add some flaxseed and/or chia seeds into your foods. Fish oil that contains both DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) help lower triglycerides which reduces the risk of heart disease, heart attack, and also lowers blood pressure. Foods with excessive omega-6 fatty acid (corn oil, sunflower oil) can interfere with the omega-3 fats, because they both compete for the same enzymes. The result….more inflammation.

5. Get more rest.

Sleep deprivation increases the production of inflammatory hormones. An article in Biological Psychiatry reported that losing sleep even for just a part of one night can trigger the key cellular pathway that produces tissue-damaging inflammation. The body’s ability to repair and detoxify occurs during sleep so make sure you get at least 7-8 hours per night. Tart cherry juice is wonderful to drink before bed as it’s a natural source of melatonin and will help you sleep deeper and longer and you will wake up feeling more refreshed.

6. Do a nutritional detox.

With the amount of environmental toxins we encounter on a daily basis alone, it’s no wonder that nutritional detoxes are becoming so popular. Flooding the body with the right superfood nutrition while taking a break from the inflammatory foods and drinks in our diets will jumpstart the health and healing process, improve sleep, decrease pain and inflammation, restore natural energy and mental clarity and to top it off, most people lose anywhere from 5-15lbs in the process (a nice little bonus). I recommend a nutritional detox at least two times per year.

Feel free to ask us about anything above and make these changes to your health right away. Small steps will go a long way. I also want to mention that since I am a regular “cleanser,” I’m happy to help you find a program to help suit your specific needs. Call us at 631-470-9670 for a complimentary phone consultation or set up an in-office consultation.