What is inflammation?
Inflammation is a sign that your immune system is fighting off harmful stimuli or repairing damaged tissues. It can be a good thing when we have a hard workout, fall and scrape our knee, or catch a cold. Increased blood flow and cytokines such as white blood cells rush to the scene to protect and heal the area. We were created with the amazing ability of our immune system to respond to and resolve threats on our bodies, a process called acute inflammation. However, when inflammation persists for a long time it can lead to chronic inflammatory diseases such as diabetes, cardiovascular disease, nonalcoholic fatty liver disease, arthritis, allergies, and lung disease. Our diet can play a huge role in helping the immune system overcome injury and sickness as well as prevent and heal from chronic inflammation.
Ways nutrition can help acute inflammation
For our immune system to do its job and get us back on track as soon as possible after injury or sickness, our body needs adequate food. For example, after having surgery, energy and nutrient needs can increase significantly to support healing. Not supporting the body’s needs can actually result in more inflammation in the long term. Here are 5 tips for supporting your body and healing faster:
- Consume enough protein and consider a collagen supplement (supplement blog link?)
- Prioritize fiber-rich carbohydrates including a variety of vegetables
- Consume enough fat, especially olive oil, nuts, and seeds
- Consider cooking with or taking a turmeric supplement
- Pick fruits high in vitamin C like oranges, berries, and kiwi
Ways nutrition can help chronic inflammation
Adipose tissue produces proinflammatory cytokines which turn on inflammatory pathways and produce c-reactive protein or CRP (a common test of inflammation). Therefore, managing your weight is one of the best ways you can reduce your chronic inflammation. Diet, exercise, and stress management are all ways to help improve your body composition and reduce your chronic inflammation over time. Here are 5 simple nutrition strategies you can start doing today that will help you on your path to health and longevity:
- Eat a protein-rich breakfast
- Add more color to your plate, especially berries
- Make most of your carbs fiber-filled complex carbs
- Ask for grilled instead of deep-fried foods when you go out to eat
- Consume fatty fish such as salmon or tuna 2-3 times a week or consider an omega-3 supplement (hyperlink to new supplement blog)
To view our medical grade supplement resource, feel free to follow this link to our medical grade supplement dispensary page to create your account and get started.
For more information on longevity and performance, ask us about our Longevity Program at Odom Health and Wellness. This program offers comprehensive blood labs, fitness and strength testing, and continuous glucose monitoring to help you optimize your wellness approach for healthy aging. You can start this journey with an initial consultation with our medical team.
Resources:
- The Good, the Bad, and the Ugly of Inflammation – Vanderbilt University
- NIH Book – Inflammation Overview
- NIH Book – Chronic Inflammation
- NIH Book – Immune Responses and Inflammation
- Nutrition for Healing – HSS
- Article on Inflammation and Disease
- Inflammation Research – PubMed