Part 1: Inflammation
Based off the book "The Inflammation Spectrum"
The body can become inflamed simple by being out of balance or out of homeostasis. This can be from our work/home life, our exercise and social habits, and what we eat. Food intolerances: Unlike allergies, these do not directly involve the immune system. Instead, intolerances occur when your body is unable to digest certain foods (such as dairy) or when your digestive system becomes irritated by them. These are usually the result of enzyme deficiencies. Food sensitivities: These are immune-mediated, like allergies, but food sensitivities can result in a more delayed reaction. You might be able to digest a small amount of the food without issues, but overdoing it or eating that food every day could gradually increase your inflammation to the point that your health begins to suffer. The symptoms of food intolerances and sensitivities include: Bloating, Migraines, Runny nose, Brain fog, Joint or muscle pain, Anxiety or depression, Fatigue, Itching, rashes, Heart palpitations, Flu-like symptoms, Stomach ache, and Irritable bowel syndrome. Exercise. Some people flourish on vigorous exercise—for them, it’s not only good for their cardiovascular systems but boosts their moods and reduces inflammation. For others, vigorous exercise causes fatigue and stress—for these people, vigorous exercise can be inflammatory, and they do much better with brisk walks in nature, a yoga class, or gentle stretching. Socializing. One person may get a rush of endorphins from lots of socializing. Social activity may actually be anti-inflammatory for them. Another might feel stressed from too much togetherness in a way that is inflammatory. They will feel best having some alone time. Stress tolerance. Some people have a high tolerance for stress and even enjoy a fast-paced, challenging day, while others have a low tolerance and need to be more mindful about slowing down, taking time to unplug, and otherwise managing the more stressful aspects of life. We know stress is inflammatory, so it is important to know what stresses you. Immunity. Some people catch every cold, while others hardly ever get run-down. This can be due to the impact of inflammation on your immunity—the more inflamed you are, the more likely you are to get sick. Environment tolerance. Some people react to every contact with pollution, chemicals, mold, and fungus, while others seem to be immune. Again, for many, these environmental toxins can trigger an inflammatory response, and those who already have more inflammation may also be more sensitive to these toxins. Personality. Glass half full or half empty? Artistic or logical? We are all different in so many ways, and that too is an aspect of bio-individuality—and related to inflammation. What causes inflammation in you (certain foods, certain exposures, certain kinds of stress) is bio-individual, and what inflammation causes in you (weight gain, fatigue, acid reflux) is also bio-individual. Inflammation tends to develop in eight primary systems: Brain and Nervous System, Digestive Tract, Liver, Kidneys, and Lymphatic System (together, these comprise your body’s detoxification system), Liver, pancreas, and cellular insulin receptor sites, which control your blood sugar/insulin balance, Endocrine system (the brain’s communication with the hormone system: thyroid, adrenals, and ovaries or testes), Muscles, joints, and connective tissue (your musculoskeletal system), and Immune system, which can turn against your body, causing autoimmunity. Lots of places at once. Some people have inflammation in more than one of these areas and/or throughout the body, including in the arteries that go everywhere (which can affect the heart as well as the brain). This may be due either to unusual sensitivity or ignoring inflammation for too long. This problem is referred to as “polyinflammation.” The brain and nervous system especially when inflammation has caused a more permeable blood-brain barrier (what is called leaky brain syndrome, similar to leaky gut syndrome) or is causing problems like brain fog, depression, anxiety, trouble concentrating, poor memory, or an overall feeling of unwellness. The digestive tract, including the stomach and the small and large intestines, resulting in digestive problems as well as a “leaky” or more permeable gut lining that can eventually lead to systemic inflammation and even autoimmune disease. Constipation, diarrhea, stomach pain, bloating, and heartburn are just a few of the symptoms. The detoxification system, consisting of the synergistic actions of the liver, kidneys, gallbladder, and lymphatic system. When these are inflamed, they can’t process waste as efficiently, meaning it can back up in your system, further exacerbating inflammation, pain, and swelling, such as when your arms, legs, and belly look larger than usual, you have an allover uncomfortable or painful feeling, or you frequently get rashes. The blood sugar/insulin system, governed by the liver and the pancreas, and cellular insulin receptor sites. When inflammation hits this system, you can experience unstable blood sugar and an excess of insulin, which can eventually lead to metabolic syndrome, prediabetes, or type 2 diabetes. Uncontrolled hunger and thirst as well as sudden rapid weight gain or weight loss resistance are symptoms, as are high fasting blood sugar numbers you might get from a test at your doctor’s office. The endocrine system, which consists of the brain’s communication with the glands that produce hormones. Inflammation can hit anywhere in this system, impacting the hormones of the thyroid, the adrenal glands, and the sex glands (ovaries or testes), causing a wide range of diverse symptoms—from thinning hair, dry skin, and weak nails to anxiety or mood swings to irregular menstruation or low sex drive—because hormones control so many aspects of wellness. The musculoskeletal or structural system, including muscles, joints, and connective tissue. Inflammation in this system can cause joint pain, muscle pain, joint stiffness, fibromyalgia (a condition often related to autoimmunity), a general feeling of achiness, and more. The immune system, the governing system over inflammation, can overreact and attack the organs, tissues, or structures of the body. This is called autoimmunity. It can happen when inflammation is getting advanced. Autoimmunity can impact every system in the body, especially the digestive system (as with celiac disease or inflammatory bowel disease), the brain and nervous system (as with multiple sclerosis), the joints and connective tissue (as with rheumatoid arthritis and lupus), the thyroid gland (as with Hashimoto’s thyroiditis), as well as inflammatory skin conditions. Polyinflammation, which means you have inflammation in more than one area—a common occurrence as inflammation insidiously progresses.
There is an inflammation assessment to see where you personally fall on the inflammation scale-if you want more information on the assessment please set up a PPP appointment.
If you want to reduce inflammation there is an elimination diet you can try to see if these foods are inflammatory for you or not. You take them out for 4-8 weeks and then add them back in slowly to see if any reaction occurs.
These are the foods that are mostly likely to cause inflammation in most people: Grains (even those without gluten). Many people have an inflammatory reaction to grains of all types, and this is the only way we can determine whether you are one of those people. That means crossing off wheat, rye, barley, rice, corn, oats, spelt, quinoa, and anything made with them from your list of available foods for now. Dairy products containing lactose and casein, including animal-derived milk, yogurt, ice cream, cheese, and coffee creamer. These foods are also common sources of inflammation. Although you may do okay, eliminate them for a while. Added sweeteners of all types, especially cane sugar, corn syrup, and agave syrup, but also maple syrup, honey, date syrup, coconut sugar, stevia, monk fruit, sugar alcohols like xylitol, and anything else you add to foods to make them sweeter than they are naturally. While the more processed sweeteners are more likely to cause inflammation in most people, you may find, when testing during reintroduction, that you can bring some natural sugars back into your diet. Or you may find that added sweeteners don’t agree with you at all. In order for you to find out for sure, they are all eliminated for now. Inflammatory oils, especially corn, soy, canola, sunflower, grape-seed, and vegetable oils, as well as trans fats (anything that says “partially hydrogenated”). These guys are highly processed and likely to be inflammatory for you. The real test will be taking them out of your diet, then reintroducing them later. Legumes, such as lentils, black beans, pinto beans, white beans, peanuts, and anything made from soy. These contain lectins, phytates, and other potentially inflammatory proteins. Some people do fine with legumes, but many don’t. You will find out where you stand during reintroduction. Nuts and seeds, including almonds, cashews, hazelnuts, walnuts, sunflower seeds, pumpkin seeds, and sesame seeds. For some people, these are hard to digest (especially if they are not soaked beforehand) and contain many of the same potentially inflammatory compounds as legumes. Eggs, both whole eggs and egg whites. Many people are sensitive to the albumin in egg whites, and some are sensitive to the whole egg. We’ll find out if you are one of them. Nightshades, including tomatoes, tomatillos, sweet and hot peppers, white potatoes, eggplant, and goji berries. These contain alkaloids that are more inflammatory for some people. If you decide to do the elimination to reintroduction diet please consult with a physician or RD first.
