Anti-Inflammatory Diet For Dummies. Artemis Morris
Inflammation can also go on too long. The innate and the acquired immune systems communicate with each other through sensors and signals, which tell the body when to release certain chemicals and proteins to activate the inflammation guard. The signals are supposed to tell the inflammation when to stop as well. That doesn’t always happen. Some people have elevated levels of C-reactive protein, an inflammatory marker that leaves the body in defensive mode, always ready to attack. When that happens, your body begins a steady downward spiral leading to disease.
Eating foods high in anti-inflammatory antioxidants and phytochemicals clean up the free radical damage that is associated with the immune systems’ battle. These antioxidants also help your body to detoxify and are associated with improved health and longevity.
Inflammation also causes oxidative stress and mitochondrial damage. Mitochondria are the powerhouse of a person’s cells that are needed for energy and for the system to function at its best. Besides free radical damage, inflammation can cause advanced glycation end products (AGEs) and uric acid crystals and can oxidize your bad cholesterol and other effects that unchecked can lead to chronic disease.
Differentiating between acute and chronic inflammation
Inflammation may be acute or chronic. The biggest difference between the two is time:
Acute: Acute inflammation occurs almost immediately after tissue damage and lasts for a short time, from a few seconds to several days. It’s what causes bruising and swelling when you fall or sprain something.
Chronic: Although usually not as painful as acute inflammation, chronic inflammation lasts much longer, sometimes for several months. Chronic inflammation can be caused by physical factors (viruses, bacteria, blood sugar imbalances, extreme heat or cold, toxins) or emotional factors (chronic daily stress). Over time, chronic inflammation can contribute to chronic disease by throwing off the body’s immune system and creating a lot more inflammation in the process.
Some researchers describe inflammation as high-grade or low-grade, depending on the severity of inflammation and the levels of inflammatory markers such as high sensitivity C-reactive protein (hs-CRP), fibrinogen, globulins (like IgG and IgA), and proinflammatory cytokines. Low-grade inflammation often leads to chronic disease, such as atherosclerosis (hardened arteries), diabetes, cancer, arthritis, multiple sclerosis, irritable bowel syndrome, high blood pressure, and lupus.
Other diseases associated with long-term inflammation include allergies, asthma, chronic obstructive pulmonary disease (COPD), nonalcoholic fatty liver disease (NAFLD), kidney disease, neurodegenerative disorders like Alzheimer’s disease, cognitive decline, and mental illness like depression and post-traumatic stress disorder (PTSD). Many of the factors leading to low-grade inflammation are lifestyle-related: smoking, stress, obesity, inactivity, and diet. Diet is a powerful and delicious way to decrease the risk of inflammation wreaking havoc on your body.
Low-grade inflammation often goes undetected, but here are common symptoms:
Chronic fatigue and difficulty sleeping
Chronic low-grade fever and flu-like symptoms
Depression, anxiety, and mood disorders and memory problems
Dry eyes and skin
Frequent infections
Gastrointestinal issues, like indigestion, diarrhea, chronic constipation, or irritable bowel syndrome symptoms
Hormone and endocrine issues
Muscle stiffness, body aches and pains
Respiratory symptoms like nasal congestion, itchy eyes, chronic sinus infections, chronic cough, and shortness of breath
Skin rashes, chronic itching, and mouth sores
Weight gain or weight loss
Gut reactions: Linking food, digestion, and the immune system
For you to remain healthy, your immune system must remain healthy and in balance. Getting the right kinds and amounts of proteins, fats, vitamins, and other nutrients is key in getting and staying healthy. Eating right gives your body the building blocks it needs to build cells and create chemicals, and the digestive system plays a key role in the immune system.
Breaking down food and dealing with the pieces
Digestion involves mechanical actions — the chewing and grinding of the food — as well as chemical processes, in which enzymes break down the food into tiny molecules. Your body puts these molecules through a selection process, keeping the useful molecules as raw materials for building cells, hormones, and so on; filtering out what it can’t use; and neutralizing and removing harmful substances.
Recognizing the digestive tract as part of the immune system
A major forgotten part of the immune system is the digestive tract. In fact, 80 percent of your immune system is found there. The digestive tract contains the gut associated lymphoid tissue (GALT), a type of tissue that monitors and protects the body against pathogens (germs). There is a high concentration of GALT in the small intestine, where your food gets absorbed.
Due to oral tolerance, the GALT doesn’t respond to most foods you eat as foreign invaders. That’s why you don’t mount an immune system response to everything you eat. However, the GALT is the same part of the immune system that overreacts to food and mediates the hyperreactive immune response in food allergies, where the food is seen as an invader.
The intestines also offer a safe haven for beneficial bacteria, called the gut microbiome, which aid in digestion and occupy prime real estate so other, harmful microorganisms can’t move in. Dysbiosis is an imbalance of good and bad bacteria in the gut. Because many of its symptoms seem to be normal reactions to some foods, many people shrug off the condition. But if left untreated, it can turn into leaky gut syndrome, a major cause of disease.
Leaky gut syndrome is part of the mechanism that contributes to inflammation in