Autoimmune is a word I rarely used or heard of 10 years ago. But now I find that many of my friends have at least heard of the word “autoimmune”, or know someone who has an autoimmune problem, or who has actually been diagnosed with an autoimmune disease themselves. What has changed in the last decade? What is really going on with the apparent increase of autoimmune diseases? Why are there so many different autoimmune diseases? Why are women predominantly impacted by autoimmune diseases more than men.

Since I was diagnosed with Graves’ Disease in January 2017, I’ve been on a journey to get more educated so I can understand what this is, what caused it, and what I can do to help myself and to help others who are on a similar challenging journey. Here’s what I’ve learned that is important to understand, whether you have an autoimmune condition or not. We are facing a crisis-level epidemic and we have to pull together collectively to stop it!

Immunity is Our Body’s Defense System

Starting with the basics, we need immunity to survive. The immune system is our body’s auto-responder self-protector defense system. It is like a police force that constantly patrols every organ and tissue in our body to keep invaders away. Our immune system is always on alert ready to attack and fight off any invading microorganisms or toxins that could harm or kill us, such as viruses, bacteria, or parasites. It’s a smart, highly tuned, targeted defense system that knows what to attack and what not to attack: it can distinguish “self” from “non-self”. What is so amazing is how smart it is, knowing what to precisely attack with the endless invaders it has to deal with every day, around the clock.

How Our Immune System Works

The number of potential invaders in our body system continues to grow all the time, given more and more toxins in the environment. So, we need a healthy immune system to live.There are two main parts of the immune system: innate and adaptive immune systems. They complement each other and work together to defend against the constant onslaught of pathogens or harmful substances our bodies continually face. The innate immune system works mostly at the level of immune cells called “scavenger cells” or “killer cells.” These immune cells mostly fight against bacterial infections.The adaptive immune system develops antibodies or an immune response to antigens of invader microorganisms. It is a smart, highly tuned, immune response that our bodies remember. It is constantly adapting, learning over time, and getting smarter so our bodies can fight off bacteria or viruses that are always changing and continually invading.

Our Immune System is Activated by Invading Antigens

For our immune system to work properly, the immune system must recognize the difference between our own healthy “self” cells and harmful, invading “non-self” cells. Our immune system is activated by many “non-self” substances called antigens. For example, protein cells on the surfaces of bacteria, fungi and viruses are all antigens. The immune system recognizes antigens and produces antibodies that destroy the substances containing antigens.  When the immune system recognizes an antigen, a complex, highly regulated physiological immune response system of different groups of cells work together to form alliances and fight off the pathogen. Then our immune system stores “memories” so it will be ready to rapidly defend against those pathogen germs in the future.

As long as our body’s defense system is running smoothly, we do not notice our powerful and smart immune system working 24 hours a day. But if our immune system is compromised, or the invading microorganism is especially aggressive, then illness can occur.

Immune System Breakdown and Link to Autoimmune Disease

How does our immune system break down? It starts at the cellular level. The cells of the immune system include the white blood cells, including lymphocytes (T-cells, B-cells and NK cells), neutrophils and monocytes/macrophages, and also proteins. The major proteins of the immune system are primarily signaling proteins (cytokines) and antibodies. The immune system joins forces with the circulatory system for transportation of cells and with the lymphatic system for production of white blood cells.

The big problem that ignites a series of events starts when our immune system loses its ability to recognize the difference between healthy “self” sells and invading “non-self” cells. The adaptive immune cells go “haywire” and start attacking healthy “self” cells. This maladaptive process is called “cross-reactivity”. Self-tolerance is broken when adaptive immune cells recognize host cells as alien “non-self” cell and initiate an attack on our own host cells. B-cells produce antibodies targeting host cells and activated T cells recognize self as antigen. Our immune system gets mixed up, sends the wrong signals and starts attacking the organs it is meant to protect. That’s when an autoimmune disease occurs.

There Are Over 80 Autoimmune Diseases

There are over 80 autoimmune diseases that all start with the same event.  Harmless immunity in the body turns to pathogenic autoimmune disease when self-recognition and self-tolerance breaks down. Often a seemingly harmless viral infection (including a “bad cold”) can trigger autoimmunity.

Autoimmune diseases can affect almost any part of the body including the brain, nerves, muscles, skin, eyes, joints, heart, lungs, kidneys, the digestive tract, blood vessels, and endocrine (hormone) glands. The classic sign of an autoimmune disease is inflammation, featuring redness, low grade fever, pain and swelling. Other symptoms include fatigue, trouble concentrating, numbness, hair loss, skin problems, and stomach problems.  How autoimmune disease causes symptoms and is diagnosed depends on what part of the body is targeted. Since autoimmune diseases can strike virtually any part of the body, and the symptoms vary widely, they often go undetected. Proper diagnosis and treatment can often be long and difficult.

Organ Specific vs. Non-Organ Specific Autoimmune Disorders

Autoimmune diseases are usually classified into organ-specific disorders or non-organ specific or systemic disorders. The organs and tissues most commonly affected include the endocrine glands, such as thyroid, islet (insulin-producing) cells of the pancreas, and adrenal glands; components of the blood such as red blood cells, and connective tissues such as skin, muscles and joints.

In organ specific disorders, the autoimmune disease is directed mostly against one organ such as the thyroid, with Hashimoto’s Disease (hypothyroidism) and Graves’ Disease (hyperthyroidism). But patients can have several organ-specific diseases at the same time. In non-organ specific or systemic disorders, autoimmune activity is widely spread throughout the body. This includes Rheumatoid Arthritis and Systemic Lupus Erythematosus, along with other conditions.

Common Types of Autoimmune Diseases

Organ Specific Types of Autoimmune Disorders:

• Addison’s disease (adrenal)
• Autoimmune hepatitis (liver)
• Celiac disease (GI tract)
• Crohn’s disease (GI tract)
• Graves’ disease (overactive thyroid)
• Glomerulonephritis (kidneys)
• Guillain-Barré syndrome (central nervous system)
• Hashimoto’s thyroiditis (lowered thyroid function)
• Multiple sclerosis (brain and spinal cord)
• Pernicious anemia (GI tract—malabsorption of Vitamin B12 needed for red blood cell production)
• Psoriasis/Psoriatic arthritis (skin/joints)
• Raynaud’s phenomenon (fingers, toes, nose, ears)
• Type 1 Diabetes mellitus (pancreas islet cells)
• Ulcerative colitis (GI tract)
• Vitiligo (skin, also eyes, mouth and nose)

Systemic Types of Autoimmune Diseases:

• Lupus [Systemic Lupus Erythematosus] (skin, joints, kidneys, heart, brain, red blood cells, other)
• Polymyalgia Rheumatica (large muscle groups)
• Rheumatoid arthritis (joints, less commonly lung, skin)
• Scleroderma (skin, intestine, less commonly lung)
• Sjogren’s syndrome (salivary glands, tear glands and joints)

Autoimmune Diseases with Highest Incidence and Medical Burden

The major autoimmune diseases with the highest incidence or highest medical burden include:

Graves’ Disease

Graves’ Disease- An autoimmune thyroid disease which causes the thyroid gland to overproduce thyroid hormones (hyperthyroidism).

Rheumatoid Arthritis

Rheumatoid Arthritis- A chronic inflammatory disorder affecting many joints, including those in the hands and feet.

Hashimotos’s Thyroiditis

Hashimotos’s Thyroiditis- An autoimmune thyroid disease which causes the thyroid gland to reduce its production of thyroid hormones (hypothyroidism).

Vitiligo

Vitiligo- A chronic condition that causes white patches on your skin and can also affect your eyes, mouth, and nose.

Type 1 Diabetes mellitus

Type 1 Diabetes mellitus- A chronic condition in which the pancreas produces little or no insulin.

Pernicious Anemia

Pernicious Anemia- Anemia is a condition in which the body does not have enough healthy red blood cells that occurs when the intestines cannot properly absorb Vitamin B12.

Multiple Sclerosis

Multiple Sclerosis- A disease in which the immune system eats away at the protective covering of nerves—the myelin sheath that also helps greatly speed up the conduction of nerve impulses and information flow in the brain.

Glomerulonephritis

Glomerulonephritis- A chronic condition with inflammation of the membrane tissue in the kidney that serves as a filter, extracting wastes and excessive water from blood.

Systemic Lupus Erythematosus (SLE)

Systemic Lupus Erythematosus (SLE)- An autoimmune disease that can affect almost any organ or system in the body, including blood vessels, muscles, joints, digestive tract, lungs, kidneys, heart and the central nervous system.

Sjogren Syndrome

Sjogren Syndrome- An immune system disorder characterized by dry eyes and dry mouth.

Celiac Disease

Celiac Disease- An immune reaction to eating gluten, a protein found in wheat, barley, and rye. People with Celiac disease can’t eat gluten because it will damage their small intestine.

Psoriasis

Psoriasis- An autoimmune disease that causes itchy, sore patches of think red skin with silvery scales.

Psoriatic Arthritis

Psoriatic Arthritis- Approximately one third of people with psoriasis develop psoriatic arthritis which causes pain, stiffness and swelling of the joints.

Inflammatory Bowel Disease

Inflammatory Bowel Disease- A group of chronic disorders characterized by swollen and damaged tissues in the digestive tract.

Addison’s Disease

Addison’s Disease- An autoimmune disease characterized by chronic and insufficient functioning of the outer layer of the adrenal gland, with reduced production of cortisol and often also aldosterone.

Autoimmune Diseases- A Growing Epidemic

Autoimmune diseases are a major threat to the health of all Americans. Collectively, autoimmune diseases are among the most prevalent diseases in the U.S. affecting over 23 million Americans. According to the American Autoimmune Related Diseases Association (AARDA), 50 million people are dealing with a chronic condition caused by autoimmunity. According to the National Institutes of Health (NIH), there are more than 80 autoimmune diseases that have been identified and more than 100 serious, chronic illnesses are caused by autoimmune disease.  They are a special threat to women. According to the AARDA, about 75 percent of all autoimmune cases occur in women, particularly in those who have had children. Autoimmune diseases are among the top 10 leading causes of death in women in all age groups up to age 65.

What Is Causing the Autoimmune Epidemic?

There are three major factors or triggers that lead to the manifestation of autoimmune disease: Genetic Predisposition, Endocrine Effect, Environmental/Lifestyle Factors.

Genetic Predisposition

Autoimmune diseases have a strong genetic component and tend to run in families. There is also a clustering effect. If you have one disease, you are at greater risk for developing a second or a third autoimmune disease. With advances in gene sequencing tools, researchers have a better understanding of what genes may contribute to specific diseases. Thanks to the human genome project, scientists now know a great deal about the genes that make people more susceptible to develop an autoimmune disease. One risk factor gene is a predominant type of gene that is important in preventing the successful transplantation of tissues like skin or organs from one person to another. The other risk factor genes are immunoregulatory genes that are involved in the process of regulating the immune response system.

Endocrine Effect

The predominance of females impacted by autoimmune disease points to an endocrine effect. Women undergo three major endocrinological transition periods: puberty, pregnancy, and menopause. The endocrine transitions have a major impact on the innate and adaptive immune systems due to the interaction between the hormonal changes, innate and adaptive immune system as well as pro and anti-inflammatory cytokines and antibodies. Changes in women’s hormone milieu impacts the delicate balance of their innate and adaptive immune system, putting them at greater risk. Research focused on endocrine transitions and their role in autoimmune diseases is getting more attention.

Environmental/Lifestyle Factors

Currently, studies have shown that genetic predisposition accounts for approximately 30 percent of all autoimmune diseases. The rest, 70 percent, are due to environmental factors, including smoking, exposure to toxic chemicals, an unhealthy diet, disturbances of gut microbiota, and changes to gut lining and permeability (commonly known as leaky gut). Infectionis well known to be a factor that can trigger autoimmune disease. Smoking is a well-known risk factor for Rheumatoid arthritis. Gluten is known to promote Celiac disease. But there is much more interdisciplinary research needed to understand the impact of the environment and lifestyle choices on triggering autoimmune disease.

Burden of Autoimmune Diseases is at a Crisis Point

Autoimmune disease is a major and increasing public health crisis.

Autoimmune disease is a large and growing problem in the United States and worldwide. As a total  category, autoimmune disease affects 50 million Americans. It is one of the top ten causes of death in women under age 65 and is the second highest cause of chronic illness and is the top cause of morbidity in women in the United States. Additionally, autoimmune diseases are on the rise around the world, making this poorly understood category of diseases a public health crisis comparable to cancer and heart disease.

Autoimmune disease is a national crisis on women’s health.

The NIH has recognized autoimmune disease as a national health crisis on women’s health given that 75% of the cases affect women at all stages of their lives.  The diseases are difficult to diagnose as symptoms vary and can go undetected for years while symptoms increasingly worsen. Delay in diagnosis puts a significant burden on patient quality of life, risk of permanent organ damage and/or risk of major debilitation. Autoimmune disease is a life-long chronic condition with no permanent cure, although patients can control the symptoms.  Progression of disease significantly impacts quality of life, ability to participate in the job force and reduces long-term earnings potential. It also has a significant negative impact on the overall family well-being.

Autoimmune disease is a major factor behind the rise in healthcare costs.

Low awareness among the general public and medical practitioners and a compartmentalized approach to managing autoimmune disease based on the organ(s) affected, negatively affects the communication with other doctors and the extended healthcare constituents. This compartmentalization has hampered communication among physicians and scientists interested in autoimmune diseases. A lack of coordinated care and standardized diagnostic tests cause a significant increase in the cost of autoimmune disease as a portion of the total healthcare budget. Unequal funding and suboptimal focus at the NIH on autoimmune diseases have slowed progress. The result is an escalation in the burden of autoimmune disease on patients,  society and healthcare costs.

Urgent Need for a Dedicated Focus on Autoimmune Diseases

Increase Awareness, Research, and Patient Advocacy

We need a dedicated comprehensive focus on increasing awareness, research investment and education about autoimmune disease now more than ever. The time for intense focus on autoimmune disease is now. Heart disease and cancer (and most recently kidney disease) have garnered proper focus and investment. Now it is time for autoimmune disease to get the attention it deserves and sorely needs.

Streamline the Autoimmune Diagnosis Process with Coordinated Care Model.

The autoimmune disease diagnosis and treatment puzzle is extremely complex. It often takes years for patients to get a proper diagnosis and the right treatment. It is very complicated to manage autoimmune disease patients because they often need multiple specialists treat their symptoms. We urgently need a new model of coordinated care for autoimmune disease patients to save time, costs, but most importantly to improve health outcomes much faster.

Establish Inter-Disciplinary Autoimmune Disease Centers.

We need a radical change in how the collection of autoimmune diseases are viewed, studied, and managed given their complexity and significant burden on patients and society.  Let’s start with recognition that most or all autoimmune diseases are related, and they should be viewed as autoimmune disease versus individual diseases.  We know there are common threads unite all autoimmune diseases based on a maladaptive immune response called “cross-reactivity” that is caused by a complex interplay of genetic and environmental risk factors (infectious, chemical, physical, or other).  If we focus on autoimmune disease with an interdisciplinary approach and secure the proper funding, we can accelerate scientific discovery to help find a cure for the underlying problem(s) that cause the immune system to break down in the first place.

Collective and Comprehensive Approach Towards Autoimmune Disease

We need comprehensive and collective interdisciplinary approach to help address the autoimmune disease epidemic. We need to build a movement together across patients, scientists, medical researchers, practitioners and service providers, to better serve patient.  It’s essential way to stem the rapid growth of autoimmune disease and more importantly find a cure. It starts with a vision and a belief that we can do it. It starts with each one of us taking steps forward to drive change.

Take Small Steps to Ease the Way Forward for One and All

We need big change, but small individual actions by patient themselves can start the wave of change. First and foremost, take care of yourself. Focus on what it takes for you to manage your condition and live your best life day-to-day. Connect with patient advocacy groups to share your journey and  find community support. Help spread the word about the autoimmune disease epidemic and help raise funding for patient-driven research so we can find cures and change the lives of future generations to come (possibly your own children and grandchildren!)

Take these 5 steps to create a change movement:

• Learn about autoimmune disease through autoimmune patient resources.
• Share your knowledge and use your voice to spread awareness.
• Take care of yourself. Follow an anti-inflammatory lifestyle to help keep flares down.
• Partner with your best healthcare provider team and stick with your treatment plans.
• Join patient advocacy support groups in whatever format you like. Give and you will receive!

Individually, and collectively we can change the course of the rising autoimmune epidemic. I believe it and am taking action to make change happen! I hope you will join me.

Live Well with Zest!

Bev Hope

Written By Bev Hope

Reviewed by Board Certified MD

The post Understanding Autoimmune Disease appeared first on Well with Zest.

Throughout life, toxins, chemicals, viruses, bacteria and other potentially damaging triggers bombard the body. Inflammation is the body’s natural way of protecting itself from harm and is part of the body’s healthy immune response. The inflammatory response involves many biochemical reactions that help fight off infections, increase blood flow to wounds or tissues that need healing, and generate pain as a signal that something is wrong in the body.

Acute vs. Chronic Inflammation

It’s important to understand the difference between two types of inflammatory responses in the body: acute and chronic inflammation. Acute inflammation is the body’s immediate response to injury, physical trauma, infections, and disease. Acute inflammation helps the body heal and recover from injury or infection.  Like with any process in the body, it is possible to have too much of a good thing. Sometimes inflammation takes the upper hand and it won’t stop. When inflammation continues chronically it causes problems in the body—a continual secretion of pro-inflammatory chemicals that attack healthy cells, blood vessels and tissues.

Chronic Inflammation Causes Chronic Health Problems

Inflammation is often compared to fire. The right amount of fire in the body helps keep us warm, stay healthy and protected. But if the fire gets out of control and continues to burn relentlessly it can be destructive and cause long-term damage.  We now know that low-grade chronic inflammation can keep the body’s tissues from properly repairing from normal wear-and-tear, and also chronic inflammation can begin to destroy healthy cells in arteries, organs, joints and other parts of the body. Chronic inflammation contributes to many chronic health problems and can itself become a disease.

Effects of Chronic Inflammation on the Body

Chronic inflammation generates a wide range of symptoms in the body that may not be that obvious at first but can slowly build up to have a severe impact such as with:

• Frequent body aches and pains
• Chronic stiffness
• Loss of joint function
• Recurrent swelling
• Intermittent infections
• Continual nasal/upper respiratory congestion
• Persistent indigestion
• Regular bouts of diarrhea
• Unrelenting skin outbreaks

Autoimmune Diseases Linked with Chronic Inflammation

Over time, chronic inflammation and the release of pro-inflammatory chemicals in the body is like a slow deadly poison. Chronic inflammation has been studied extensively and there are a number of medical conditions that are linked with excessive inflammation. Arthritis is one of the major health conditions, with joint diseases affecting approximately 350 million people worldwide and nearly 43 million people in the United States or almost 20% of the population. Chronic inflammation will affect more than 60 million people in the US by 2020.

Chronic Autoimmune Diseases Linked with Too Much Inflammation

Some of the other diseases linked with too much inflammation include:

• Allergies
• Asthma
• Chronic obstructive lung diseases
• Congestive heart failure and other heart diseases
• Anemia
• Alzheimer’s disease
• Cancer
• Obesity
• Diabetes mellitus
• Crohn’s disease and other inflammatory bowel diseases
• Fibromyalgia
• Kidney failure
• Systemic Lupus Erythematosis
• Psoriasis
• Chronic pain
• Rheumatoid arthritis
• Thyroid disease (Hashimoto’s and Graves’)

Chronic Disease Ranked Greatest Threat to Human Health

The World Health Organization (WHO) ranks chronic disease as the greatest threat to human health. In recent estimates by the Rand Corporation in 2014, nearly 60% of Americans had at least one chronic condition, 42% had more than one and 12% of adults had 5 or more chronic conditions. Worldwide, 3 of 5 people die due to chronic inflammatory diseases such as stroke, chronic respiratory diseases, heart disorders, cancer, obesity, and diabetes. Diseases associated with chronic inflammation will become more prevalent and increase persistently for the next 30 years.

Risk Factors Associated with Chronic Inflammation

The major risk factors associated with chronic inflammation include:

• Age: Aging increases inflammatory molecules in the body.
• Obesity: Many studies report that body mass index (BMI) impacts pro- inflammatory molecules secreted in the body.
• Diet: Diet rich in saturated fat, trans fats, or refined sugars can increase pro-inflammatory molecules in the body.
• Sleep Disorders: Stress can also cause sleep disorders. Individuals with insufficient and irregular sleep are more likely to have chronic inflammation.
• Smoking: Cigarette smoking can lower production of anti-inflammatory molecules and inducing inflammation.
• Stress: Both physical and emotional stress impacts inflammatory cytokine release in the body.

How to Know if You Have Too Much Inflammation

Unfortunately, there are no reliably valid laboratory measures to assess chronic inflammation levels in the body.  Diagnosis of specific medical condition with chronic inflammation leads to further assessment. There is intense research underway to identify “inflammatory markers” of a broad spectrum of diseases.

The best test to confirm clinically chronic inflammation is serum protein electrophoresis (SPE). Another blood test that is inexpensive and is a marker of systemic inflammation in the body is the high-sensitivity C-reactive protein (hsCRP). High levels of hs-CRP indicate inflammation, but it is not a specific marker for chronic inflammation since it is also elevated in acute inflammation resulting from injury or sickness. It’s important to monitor your symptoms that could be related to chronic inflammation and seek medical help if they become annoying, get progressively worse, or even become seemingly out of control. It’s best to intervene quickly to subdue inflammation and get it under control before it causes long term permanent damage in the body.

Conventional Prescription Treatments for Chronic Inflammation

Prescription Treatments

Since chronic inflammation affects specific areas of the body and may be associated with a wide variety of specific diseases, treatment approaches vary considerably.  For decades, physicians relied on corticosteroids (e.g. Prednisone) to suppress immune response as a first option to bring inflammation down. While they are an important and effective option, corticosteroids come with serious side effects that can be permanent and even carry some risk for death (e.g. from severe infection). (Corticosteroids are called “catabolic” steroids because they can break down muscle mass with chronic use. In contrast, “anabolic” steroids, which are not anti-inflammatory, build up muscle mass, and are the steroids that have been abused by body builders and professional athletes, and carry major side effects, such as bipolar disorder and rage attacks.)

In the past twenty years there are new classes of targeted therapies for chronic inflammation. Unfortunately, many of these newer therapies are broad immunosuppressive treatments that come with serious side effects, such as lowering the body’s natural immune response and the body’s ability to fight off infection.

Statins are cholesterol-lowering medications that help reduce inflammation in the management of cardiovascular disease.

Conventional Non-Prescription Treatments for Chronic Inflammation

Non-Prescription Treatments

Over-the-counter non-steroidal anti-inflammatory medications (NSAIDs) can help alleviate the pain caused by inflammation. Examples of these NSAIDs include ibuprofen, aspirin, and naproxen. Long term use of NSAIDS comes with serious side effects. It’s important to avoid long term use of NSAIDs unless advised by a doctor due to severe, and potentially life-threatening side effects caused by kidney damage, liver damage, and risk of having a stroke or heart attack.

Supplements

Herbal supplements such as turmeric, which is part of the ginger family has been shown to have potent anti-inflammatory properties.

Lifestyle Choices to Manage Inflammation

Research points more and more to inflammation as an underlying factor in many diseases and chronic conditions. There are many chronic inflammatory disorders with as yet no cure. Chronic inflammatory patients are at greater risk of developing another inflammatory related condition. Inflammation is a key underlying factor in almost all chronic degenerative diseases. It’s important to control inflammatory trigger factors and modify lifestyle choices to best manage inflammation-based chronic conditions or diseases. Since aging is a risk factor, manage inflammation effectively over the long term in order to optimally manage your health as you age.

Follow Anti-Inflammatory Lifestyle Model

A simple model to follow is the Anti-Inflammatory Lifestyle. Similar to ancient Ayurvedic medicine, this approach focuses on healing the body, mind, heart and spirit as a whole, and not just treating inflammatory flare-ups with short term therapies that treat symptoms. It’s a long-term approach that takes a sustained commitment. But by making gradual changes people can gain more capacity and confidence to then keep making changes over the long haul, which continue to improve their health and overall well-being.

Listed below are the key Anti-Inflammatory Lifestyle choices that have been identified as the most effective ways to manage or prevent chronic inflammation:

Increase Intake of Anti-Inflammatory Foods

Increase the intake of anti-inflammatory foods: Consuming whole grains, natural (i.e. non-processed) foods, including plenty of brightly colored vegetables and fruits such as avocados, cherries, kale, and fatty fish like salmon is helpful in managing inflammation. Avoid eating simple sugars, refined carbohydrates, high glycemic foods, trans fats and hydrogenated oils. Decrease foods or ingredients that may trigger intolerance in some people such as alcohol or artificial flavors and colors, artificial sweeteners. Increase consuming a diet rich in these 4 types of anti-inflammatory foods:

1. Fish and Fatty Acids

Fish and Fatty Acids: Omega-3s are some of the most anti-inflammatory substances. In fact, research reveals that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases such as heart disease, cancer and arthritis. Fatty fish like salmon, mackerel, and tuna all have great sources of omega-3s. And if you don’t love fish, then olive oil and walnuts provide a hefty value of omega-3s as well.

2. Whole Grains and Fibrous Vegetables

Whole Grains and Fibrous Vegetables:  Foods high in fiber found in whole grains and many vegetables help decrease inflammation. Eat a high fiber diet to decrease inflammation in the body.   Whole foods rich in fiber contain phytochemicals that have anti-inflammatory effects. Fiber encourages the good bacteria in the intestines that positively affect inflammatory pathways

3. Dark Green Vegetables

Dark Green Vegetables: In addition to being fiber-rich, dark green vegetables like spinach, swiss chard, kale, and broccoli are all rich in vitamin E. They protect the body against cytokines – proinflammatory molecules. And dark green vegetables are much more effective than lighter vegetables because they have higher concentrations of disease-fighting flavonoids.

4. Colorful Fruits and Vegetables

Colorful Fruits and Vegetables: Colorful fruits and vegetables like beets, berries, and tart cherries all have very high counts of antioxidants. Antioxidants are crucial to reducing inflammation because they help fight the oxidation of cells. Berries are especially great anti-inflammatories because they have antioxidant flavonoids that give berries their rich color.

Minimize Intake of Antibiotics and NSAIDS

Minimize intake of antibiotics and NSAIDS: Avoid long term use of antibiotics, antacids, and NSAIDs unless advised by a doctor, as they could harm the microbiome in the gut causing inflammation in the intestinal wall known as leaky gut which in turn releases toxins and triggers resulting in chronic body-wide inflammation. Long-term use of NSAIDs may also cause kidney damage and increase the risk of having a stroke or heart attack or stroke.

Exercise Regularly

Exercise regularly to maintain an optimum weight: It is largely known that adipose tissue in obese or overweight individuals induces low-grade systemic inflammation in the body. Regular exercise is helpful not only in controlling weight but also in decreasing the risk of cardiovascular diseases and strengthening the heart, muscles and bones. Creating your own regular routine of physical activity can prevent systemic inflammation from building up and can help keep it getting out of control or returning.

Sleep 7 to 8 Hours

Sleep longer: Overnight sleep ideally 7 to 8 hours helps in stimulating Human Growth Hormone (HGH) that promotes the body to rebuild itself. Aim for at least 7 hours per night. The goal is to feel well-rested upon arising in the morning.

Lessen Stress

Lessen stress: Chronic psychological and physiological stress is linked to greater risk for depression, heart disease and for body losing its ability to regulate the inflammatory response and its normal defense system. Yoga and meditation, with deep breathing is helpful in alleviating stress-induced inflammation and its harmful effects on the body. Take time for yourself every day. Find your own best way to reduce stress and feel more relaxed with an enhanced sense of well-being.

Don’t Smoke

Don’t smoke: Smoking cigarettes induces inflammation in the body. Just don’t smoke period. There are a number of effective smoking cessation programs.

 Make Anti-Inflammatory Lifestyle Choices to Heal and Live Well

For most of us, keeping inflammation in check comes down to common sense basics: eat well, don’ smoke, get moving, get more sleep and rest, and see your health care practitioners for regular physicals which could help you stop chronic inflammation before it becomes rampant. Making anti-inflammatory lifestyle choices is the best way to help prevent an inflammation “fire” from getting out of control in your body in the first place. An active lifestyle fueled by fresh, anti-inflammatory foods can set you up for freedom from debilitating inflammation- based chronic health conditions. And what is most important is that you feel happy and empowered and motivated to keep it up so you can live well with zest!

I hope you try some or many of these anti-inflammatory lifestyle tips and see what works for you! What helps one person may not be that effective to another person, so pay attention to your anti-inflammatory lifestyle changes and monitor any symptoms and stick with what works best for you!

Enjoy and live Well with Zest!

Bev xo

Written By Bev Hope

Reviewed by Board Certified MD

The post How to Manage Chronic Inflammation appeared first on Well with Zest.