Written by: Beanie Robinson, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Inflammation has become a buzzword in health circles, but do you really understand what it is and why it matters?
Read on as I dive into the truth about this complex biological process that can both protect and harm your health.
The acute inflammation you need
At its core, inflammation is the body's way of shielding itself from harm. When you get injured or an infection sets in, your immune system deploys an inflammatory response to the affected area. This leads to the telltale signs of redness, swelling, heat, and pain as immune cells rush in to fight off the threat.
This acute inflammation is actually a good thing! It's a protective mechanism that allows your body to eliminate pathogens, clear out debris, and initiate the healing process.
Without it, injuries wouldn't heal properly, and infections could rage unchecked.
The problem arises when inflammation stays too long after the initial threat has been neutralised.
The dangers of chronic inflammation
While acute inflammation is a focused, short-term response, chronic inflammation is like a slowly burning fire.
This systemic, low-grade inflammation can persist in the body for months or years due to factors like:
An unhealthy diet full of processed, sugary, and fatty foods that disrupt the immune system
High levels of stress that keep the body in a constant state of high alert (fight or flight)
Lack of physical activity and excess weight that stress the body
Exposure to environmental toxins from sources like pollution and chemicals
An imbalanced gut microbiome due to poor diet, antibiotics, illness or poor sleep
When inflammation becomes this persistent, smouldering condition, it can start causing more harm than good.
Chronic inflammation has been linked to a staggering array of health conditions, including heart disease by damaging arteries, type 2 diabetes by impacting insulin sensitivity, certain cancers by promoting tumour growth, rheumatoid arthritis and other autoimmune disorders, neurodegenerative diseases like Alzheimer's, as well as asthma and inflammatory bowel diseases.
The far-reaching effects of persistent, systemic inflammation on all these different disease states highlight how crucial it is to get chronic inflammation under control.
Addressing it through lifestyle changes may help prevent or manage these conditions.
Eating away at inflammation
Perhaps the most powerful tool against chronic inflammation lies in what you put on your plate.
An anti-inflammatory diet focuses on whole, nutrient-dense foods while avoiding major inflammatory triggers like:
Sugary beverages and refined (white) carbs that spike blood sugar
Trans fats and fried foods high in oxidised fats
Highly processed vegetable and seed oils high in pro-inflammatory omega-6s
Charred, cured, and processed meats linked to higher inflammation Instead, load up on anti-inflammatory all-stars like:
Small fatty fish like anchovies, sardines, and mackerel for omega-3s
Berries, dark leafy greens, and coloured produce packed with antioxidants
Nuts and extra virgin olive oil (unheated) as sources of healthy monounsaturated fats
Beans, lentils, chickpeas and other fibre-rich plant foods to feed a healthy gut
Making these simple dietary shifts to lower inflammation can have far-reaching impacts on your overall health and disease risk.
Beyond diet: Lifestyle habits to embrace
While nutrition is key, other aspects of your lifestyle can either rev up inflammation or help keep it in check:
Getting quality sleep (aim for 8-9 hours nightly) gives your body time to resolve inflammation. During good sleep, your body regulates inflammation better through pathways like reducing pro-inflammatory cytokines and C-reactive protein levels. Lack of sleep can disrupt this process, leading to higher systemic inflammation.
Managing stress through exercise, prayer, meditation, yoga, dancing, journaling, therapy, nature or other enjoyable activities prevents the pro-inflammatory domino effect of chronic strain. When your body is stuck in a constant state of high stress, it produces an overabundance of cortisol and other inflammatory compounds. Finding regular outlets to relax activates the parasympathetic nervous system (rest and digest) to counteract this effect.
Staying physically active, even through low-intensity movement like walking, helps reduce inflammatory markers like C-reactive protein. Exercise causes an anti-inflammatory response as muscle contracts and promotes better circulation to flush out inflammatory byproducts. Aim for at least 150 minutes of moderate activity per week.
Spending time in saunas, taking cold plunges, or practicing breathwork are simple ways to stimulate the vagus nerve and inflammatory pathways. The vagus nerve regulates inflammation as part of the parasympathetic nervous system. Saunas briefly spike then reduce inflammation, cold exposure reduces inflammatory molecules, and breathwork like box breathing support vagal tone of the nerve.
Making sustainable lifestyle changes that lower stress, improve sleep, increase activity levels, and engage your biological relaxation responses through the vagus nerve can be powerful complements to an anti-inflammatory diet. Small daily habits add up C consistency is the key.
The main takeaway? Chronic inflammation is largely preventable and reversible through diet and lifestyle modifications. Small, sustainable changes add up when it comes to lowering systemic inflammation.
Taking an anti-inflammatory approach
Inflammation isn't inherently good or bad – it's a double-edged sword that cuts both ways.
The inflammatory response is absolutely vital for immune function and healing acute injuries or infections.
The trouble arises when this protective mechanism gets stuck in the "on" position thanks to a toxic mix of poor diet, inactivity, excess weight, stress, poor sleep and environmental exposures.
Years of chronic, unregulated inflammation can then set the stage for more serious diseases down the road.
Follow an anti-inflammatory diet focused on nutrient-dense whole foods while limiting major inflammatory culprits.
Build daily habits like exercise, stress management, and quality sleep that don't fan the flames.
Taking this holistic, anti-inflammatory approach can have profound impacts on your overall health and longevity.
For further tips on how to soothe inflammation and restore well-being, click here.
Beanie Robinson, Executive Contributor Brainz Magazine
Beanie Robinson is a leader in sustainable healthy weight loss, hormonal imbalances; PCOS & IBS. Her personal journey with PCOS left her searching for a natural and holistic way of alleviating her symptoms. She has since dedicated her life to helping others optimise their health through Nutrition & Lifestyle medicine. Beanie passionately believes in our bodies capacity to heal & guides clients on their journey to full health & vitality.
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