Addressing Chronic Inflammation for a Healthier America
Getting older is challenging in and of itself. Aches and pains that were never present become the norm. But for people with chronic inflammation, the health risks become even more significant, aging and deteriorating the body faster.
Inflammation is a natural process that helps the body fight infection and promotes healing. However, chronic inflammation, which affects approximately 34.6 percent of Americans, according to a 2024 study, can lead to various health issues such as autoimmune diseases, arthritis, and heart disease. If left untreated, these health issues can be fatal. Chronic inflammatory diseases are the most significant cause of death in the world, according to the National Institutes of Health.
The eye-opening fact is that chronic inflammation is preventable, which means people are dying from something that could be prevented with proper care and lifestyle modification. From a functional medicine perspective, identifying the underlying cause is paramount. This blog looks at the most common causes of inflammation and natural remedies for treating it.
What Causes Inflammation in the Body?
One major contributor to inflammation is an unhealthy diet high in processed foods, sugar, and unhealthy fats. These foods can trigger an immune response, leading to chronic inflammation. Environmental toxins, stress, and lack of exercise can also promote inflammation. Stress in today’s hectic world is particularly concerning, as the chronic release of stress hormones can impair the immune system and promote inflammation.
The Functional Medicine Approach to Treating Inflammation
From a functional medicine standpoint, addressing the underlying cause(s) is essential. This involves looking at the whole person – from what they eat and how much they sleep to their work and lifestyle choices. Identifying triggers and removing (or minimizing) them can address and resolve the issue and reduce the likelihood of it returning.
Seven Ways to Treat Chronic Inflammation
Several approaches can be taken to treat inflammation naturally. These approaches can help reduce inflammation in the body and promote overall health and well-being.
- Eat an Anti-Inflammatory Diet: Consuming a diet rich in anti-inflammatory foods can help reduce inflammation. This includes eating plenty of fruits, vegetables, whole grains, healthy fats such as those found in avocados and nuts, and lean protein sources. Foods high in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), flaxseeds, and chia seeds, can also help to reduce inflammation.
- Herbal Remedies and Supplements: Certain herbs and spices have natural anti-inflammatory properties. Turmeric, ginger, green tea, and cinnamon are known for their anti-inflammatory effects and can be incorporated into the diet or taken as supplements to help reduce inflammation.
- Get Regular Exercise: Regular physical activity can help reduce inflammation. Exercise has been shown to have anti-inflammatory effects and can also help improve overall health and well-being.
- Reduce Stress, Reduce Inflammation: Chronic stress can be a significant contributor to inflammation, so practicing stress-reducing activities such as yoga, meditation, massage therapy, deep breathing exercises, or time in nature can help lower inflammation levels. Hugs are also great as they activate the parasympathetic nervous system, which is responsible for calming and relaxing the body. Have pets? Research has shown that petting a dog lowers cortisol levels in the body.
- Sleep More: Getting enough quality sleep is essential for reducing inflammation. Aim for 7-9 hours of sleep each night to support the body’s natural healing processes and reduce inflammation.
- Avoid Inflammatory Triggers: Identify and avoid potential triggers of inflammation, such as processed foods, excessive sugar, unhealthy fats, and alcohol.
- Hydrate Hydrate Hydrate: Staying well-hydrated by drinking plenty of water can help flush out toxins and reduce inflammation. Aim for ½ of your body weight in ounces of water every day. So, if you are 150 lbs, you should drink 75 ounces of water daily. Please add more when exercising and when exposed to excessive temperatures
Talk to your healthcare provider before making significant changes to your diet or lifestyle, especially if you have any underlying health conditions. While natural remedies can be effective for many people, there may be better approaches for some, so individualized care is essential.
Like many chronic conditions, functional medicine addresses the underlying cause of health issues rather than treating just the symptoms. Treating inflammation at its root can lead to better results and can prevent the recurrence of the same issue in the future. If you have concerns about inflammation, schedule an appointment with one of our healthcare providers today.