This week in the FarmaCOPEia series...
Let’s talk about inflammation, starting with what it is.
Inflammation: The body’s natural, protective immune system response to injury, infection, or irritation, designed to remove harmful agents and initiate tissue repair. It acts as a defense mechanism, often resulting in symptoms like redness, heat, swelling, pain, and loss of function.
When tissues are damaged, the body releases chemicals (like histamine) that increase blood flow to the area, causing vessels to become more permeable and allowing white blood cells to reach the site.
So, from the above aspect, inflammation sounds like a good thing, and in many ways it’s exactly that. But, there can also be a dark side to it that can make it difficult for the body to tolerate, sometimes to the point of being life-threatening.
Types of Inflammation
Acute Reaction: Short-term, rapid response to immediate injury (e.g., a sprained ankle or paper cut).
Chronic Reaction: Long-term, sometimes lasting months or years, where the immune system may mistakenly attack healthy tissues.
What’s it look and feel like?
There are five, classic signs of inflammation that include...
- Heat
- Pain
- Redness
- Swelling
- Loss of function
Prime causes
Inflammation can be linked to...
- Infections
- Injury
- Toxins
- Autoimmune response
How to avoid or minimize an inflammatory reaction to your diet
Foods are often the culprit in triggering an inflammatory response. Avoiding or decreasing the following can help reduce the frequency of inflammatory response.
- Added Sugars: Soda, sweetened beverages, candy, syrups, and many processed snacks.
- Certain Additives: Food additives like MSG, artificial sweeteners, and colors can promote inflammation.
- Excess Omega-6 Oils: Although these are essential, too much from corn, soy, or sunflower oils can be inflammatory if the omega-3 balance is off.
- Excessive Alcohol: Heavy alcohol consumption increases toxins in the gut, triggering inflammation.
- Fried Foods: French fries, fried chicken, and other deep-fried items.
- Processed & Red Meats: Bacon, sausage, hot dogs, deli meats, and excessive red meat (burgers, steak).
- Refined Carbohydrates: White bread, white rice, white pasta, sugary cereals, and pastries.
- Unhealthy Fats: Trans fats (margarine, fried foods, microwave popcorn, frozen baked goods) and excessive saturated fats (found in some processed foods).
What can you eat?
The good news is, there are LOTS of foods you can eat that aren’t likely to trigger inflammation and help reduce it, too. It’s a big list so I made a big chart instead of typing it all out.
Image via ASPhillips
(click to enlarge)
And, beyond your diet...
A merry heart doeth good like a medicine: but a broken spirit drieth the bones. Proverbs 17:22 (KJV).
The wrap!
Inflammation is a challenge for so many of us, and having suffered with it myself, I hope you’ve found this information both interesting and helpful. For further information, please check out this Quick-start Guide to an Anti-inflammation Diet via Harvard Health Publishing.
Thanks for visiting and hope to have you back for next week’s edition!
‘Til then,
Shalom, shalom from Indiana!
Angelia
