Reduce inflammation to treat the root of many issues. If your gut isn’t working right it can cause so many other issues.
Acute inflammation is part of the body’s immune response and is a natural way to defend against harmful stimuli. Without it, wounds and infection wouldn’t be able to heal. Yet, there’s another type of inflammation which occurs on an ongoing basis –chronic inflammation – that has serious health implications.
Chronic inflammation is central to many chronic conditions and ailments – especially those that are more likely to develop with age. Thus, controlling inflammation is integral to maintaining a long, healthy life.
Although we have many bits and pieces of data on inflammation, we have yet to put the complex puzzle together. For instance, while we know inflammatory factors influence our health, we still don’t know the exact degree to which each factor affects us.
What we do know, however, is that inflammation is inextricably linked to disease, and that tools that can help resolve inflammatory issues are invaluable for improving our quality of life. In this guide, we’ll explore some of the critical implications of inflammation, as well as ways to control it.
Acute inflammation takes place when your body is exposed to toxins, injuries, and infections. The immune system releases inflammatory cells to heal tissue, and blood vessels leak fluid to the affected area. This results in the telltale symptoms of redness, pain, and swelling.
Chronic inflammation, on the other hand, is systemic and affects a number of functions throughout the body. It’s characterized by inflammatory cells within the blood vessels, which allow dangerous plaque to accumulate. This spurs a vicious cycle in which the body sends more inflammatory responders (white blood cells) to combat the plaque.
The plaque continues to accumulate, thickening the artery walls and increasing the risk for heart attack or stroke.  One inflammatory protein in particular, interleukin-6 receptor, appears to be involved in the development of plaque in the arteries. 
Another biomarker of inflammation is high-sensitivity C-reactive protein, or CRP. This protein is produced by the liver when widespread inflammation occurs throughout the body. Large elevations of CRP are commonly related to acute responses in the immune system, but can also indicate disease. In specific, continuous, slightly elevated levels of CRP are commonly associated with chronic inflammatory risk factors.
Thus, it comes as no surprise that chronic inflammation also plays a role in the constituents of what has been termed “metabolic syndrome,” or the constellation of disorders that precedes the formal diagnosis of type 2 diabetes and cardiovascular disease. Metabolic syndrome is an intermediary state of one or more conditions which may include obesity, a trend toward insulin resistance, high blood pressure, and high cholesterol.
Beyond cardiovascular issues, inflammation raises concerns as a risk factor for other diseases. For example, in autoimmune conditions such as ulcerative colitis and Crohn’s disease, the immune cells attack the digestive tract, targeting even the healthy bacteria living in the gut. While experts remain unsure exactly why only certain individuals have this response, it appears to be a result of combined genetic, environmental, and dietary factors. Stress management and taking antibiotics may contribute to risk too.
When it occurs in the joints, inflammation can also cause damaging conditions such as psoriatic arthritis and rheumatoid arthritis. Stiffness and pain can occur, and because the conditions are chronic; there is no lasting cure, although lifestyle management techniques may help.
Chronic inflammation contributes to the following damaging conditions:
Indeed, the potential implications of chronic inflammation span far and wide. A significant amount of research has been conducted exploring the link between inflammation and disease. Although further, more conclusive studies must still be done, here are some of the most noteworthy observations to bear in mind:
Based on these insights, the case for controlling chronic inflammation is compelling. Yet, to know how to combat it, we must first understand where it comes from.
Unfortunately, identifying the precise factors that lead to inflammation and why some people appear to be more sensitive to them than others isn’t so simple. What is clear, however, is that diet appears to be one of the most significant influencers. In particular, inflammatory factors parallel glycemic load and insulin sensitivity. While glycemic load refers to carbohydrates’ impact on the body and blood sugar, insulin sensitivity is a measure of how sensitive the cells are to insulin.
Thus, the National Health Service’s finding that a diet with a high content of processed foods, such as soft drinks, refined grains, and processed meats, is correlated with inflammatory biomarker levels makes perfect sense. Processed foods are typically high in chemical additives, which is why low-inflammation diets prescribe avoidance of them.
It isn’t just food that can elicit an inflammatory response, however. Chronic stress, obesity, smoking, and alcohol are also thought to trigger inflammation. Long-term exposure to irritants, including pollution or industrial chemicals, can also contribute. 
With this in mind, we’ll review some effective ways to control inflammation in the next section.
The body’s inflammatory response can be regulated by the following:
As mentioned above, not all inflammation is bad, but in the interest of wellness and disease prevention controlling chronic inflammation is essential. This often requires a number of lifestyle adjustments. Primarily, the following factors appear to have the most significant impact on regulating the body’s inflammatory response.
Today, there are many variations of low inflammatory diets. In particular, diets low in carbohydrates have shown to significantly reduce inflammation, especially in obese individuals.  Additionally, the Mediterranean and DASH diets can help to lower inflammation levels.
Anti-inflammatory foods such as those rich in Omega-3 fatty acids, including nuts and the spices ginger and curry, should be prioritized, while known pro-inflammatory foods including refined and processed foods (especially carbohydrates) should be avoided.
The impact of smoking on immunity is complex, with both harmful inflammatory responses and immune system suppression taking place.  The toxic effects of smoking are too far-reaching to list, which is why anyone who hasn’t already done so should develop a plan to quit.
The body’s natural fight or flight reaction helped our ancestors respond quickly to threats, and it’s also what helps us perform well under pressure today. Yet, stress also triggers hormonal responses linked to inflammation, which is why chronic stress and inflammation go hand-in-hand. Thus, finding healthy ways to control stress is key in staying healthy and minimizing disease risk.
Several pro-inflammatory markers are associated with sleep duration, and inflammation can result from even one night of missed sleep. For each hour of sleep deprivation, inflammatory markers increase by 8%.  The link between sleep duration and cardiovascular disease may be stronger than we previously thought, so diagnosing and addressing any sleep disorders, such as obstructive sleep apnea (OSA) is critically important to long-term health.
One of the most critical pieces of the inflammation puzzle, exercise is perhaps the best tool we have alongside diet for reducing chronic inflammation. While fat is an inflammatory organ, muscle is an anti-inflammatory organ. Just 20 minutes of exercise per day can suppress the activation of pro-inflammatory agents in the body.  Working out consistently also reduces mortality, CVD, osteoporosis, and breast cancer risk, while also improving cognition.
It’s easy to feel overwhelmed by all of the factors contributing to inflammation, and the many serious conditions to which it’s linked. Nonetheless, age management specialists like our clinicians at Cenegenics are committed to taking a comprehensive approach to help you manage your body’s inflammatory response.
With tailored exercise and dietary programs as well as robust blood panels and diagnostics, our experts pinpoint any concerns tied to inflammation and offer detailed, individualized solutions to help you optimize both your current health and long-term wellness.
If you’re interested in exploring how Cenegenics can help you combat chronic inflammation, contact your nearest center today.
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About the Contributor
Rudy Inaba is Cenegenics’ Global Director of Nutrition & Exercise. He is a recognized fitness and sports nutrition consultant with nearly 15 years of experience in clinical exercise physiology and lifestyle management. After pursuing his Master of Science in Clinical Exercise Physiology at the University of Nevada Las Vegas, Rudy joined Cenegenics where he leads 20 clinical locations nationwide in their advancements in kinesiology, nutritional biochemistry, and their analyses of industry research & market trending.
This guide was produced with contributions from the following key resources:
The Cenegenics Education and Research Foundation
The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy
The Cenegenics Education and Research Foundation
The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy
Jeffrey Park Leake, M.D., CPT
Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.
Todd David Greenberg, M.D., CSCS
Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.
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