Southwest Florida's Health and Wellness Magazine Health and Wellness Articles
By Todd Wilkowski, PT, SCS
Inflammation refers to your body’s process of fighting against what harms it, like bacteria, viruses, toxins, and infections, in an attempt to heal itself.
When something damages your cells, your body releases chemicals that trigger a response from your immune system. This response includes the release of antibodies and proteins, as well as increased blood flow to the damaged area.
There are two main types of inflammation: acute and chronic. Acute inflammation, like a cut, can last for a few hours or days. This type of inflammation is critical for survival during physical injury or infection. It is generally short-lived and resolves itself in a few days or weeks. Chronic inflammation, however, happens when your body’s response to injury lingers. It leaves your body in a constant state of alert, and over time, it can have a negative impact on tissues, joints and organs.
When a physical therapist conducts an initial exam on a patient, for example, they look for a normal, acute inflammation response. However, a joint that remains swollen past a normal threshold, requires further inspection. If left untreated, chronic inflammation may result in difficulty moving, aches and pains, as well as general loss of movement.
Chronic inflammation is quite dangerous, and can lead to several diseases that collectively represent the leading causes of disability and mortality worldwide. These might include cardiovascular disease, cancer, diabetes, chronic kidney disease, non-alcoholic fatty liver disease and autoimmune and neurodegenerative disorders. Chronic inflammatory diseases have been recognized as the most significant cause of death in the world today, with more than half of all deaths being attributable to inflammation-related diseases.
WHAT ARE THE SYMPTOMS OF CHRONIC
INFLAMMATION?
Acute inflammation usually causes noticeable symptoms, such as pain, redness, or swelling. But chronic inflammation symptoms can be far more subtle and develop over time, which makes them easier to overlook.
Common symptoms of chronic inflammation include:
• fatigue
• body pain
• depression or anxiety
• gastrointestinal complications (diarrhea or constipation)
• weight gain
• weight loss
• persistent infections
These symptoms can range from mild to severe and last for several months or years.
STRATEGIES TO REDUCE CHRONIC INFLAMMATION
You may not realize it, but everyday activities, a poor diet, and even a lack of exercise can result in inflammation that can reduce energy levels and contribute to overall unhealthiness. Fortunately, it is possible to lessen severe inflammation in otherwise seemingly healthy individuals.
Exercise
• Regular exercise reduces fat mass and adipose (fat) tissue inflammation which is known to contribute to chronic inflammation.
• Independent of losses of fat mass, exercise also increases muscle production of IL-6 (a pro-inflammatory cytokine and an anti-inflammatory myokine which is known to cut TNF-α production (a cell signaling protein [cytokine] involved in chronic inflammation) and increase anti-inflammatory cytokines.
• Training also increases vagal tone (largely responsible for the regulation of several body compartments at rest), which may lead to reductions in chronic inflammation.
• Acute exercise activates the hypothalamic-pituitary-adrenal axis and sympathetic nervous systems, our stress response systems.
Recovery and sleep
Sleep affects immune function: generally speaking, good sleep acts positively on the immune system, and bad sleep acts negatively. Cortisol, the stress hormone, decreases at night, while human growth hormone and prolactin, both released naturally, increase at night to promote tissue healing (I.e., inflammation). T cells, the body’s fighter cells, and their helper cells both function better with higher quality sleep. Poor quality sleep can lead to impaired cognitive function and impaired memory and can have long term consequences. This includes an increased risk of cardiovascular disease, hypertension, coronary artery disease and diabetes. A good night’s sleep is necessary to allow your body to recover properly.
Nutrition
To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider a diet which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils (Mediterranean Diet). In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health.
Stress management
We all face stress in our daily lives — our work, traffic jams, boring commutes, family and financial issues, all of which contribute. Living in a state of overdrive is not normal and harmful to your health. Chronic stress and inflammation occur at the same time, and are often underlying factors in most chronic illnesses.
There are many ways to manage stress, such as mental performance consulting. This involves speaking with a trained professional to address anxiety and stress management, create routines and improve sleep and recovery. You would also learn how to identify when issues occur and learn relaxation techniques, mindfulness, meditation, breath work, and more.
A COMPREHENSIVE APPROACH TO MANAGING INFLAMMATION
While some levels of acute inflammation aid the body’s natural processes, prolonged, chronic inflammation causes a variety of health issues. It is incredibly important to manage factors that can exacerbate inflammation such as a poor diet, sedentary lifestyle, elevated stress hormones, low quality sleep, and more to prevent chronic inflammation from occurring.
Managing inflammation involves a healthy lifestyle that must go beyond a yearly check-up. It involves coordination of multiple aspects of health, including exercise, recovery, nutrition, and stress management. That is why it is important to actively work with a team of medical professionals who can bring it all together and help you achieve optimal health.
If you have further questions, contact Performance Optimal Health at 239.342.1342. By focusing on the four pillars of optimal health (exercise, recovery, nutrition, and stress management), our team of highly specialized experts can help you on your journey to optimal health.
Todd Wilkowski, PT, SCS, has a life-long commitment to helping his clients live better lives in pursuit of Optimal Health. He founded Performance in 2002 and expanded it from one office in Manhattan to a network of facilities throughout Connecticut, and most recently, Naples, Florida. His visionary perspective on the healthcare marketplace, as well as his tenacious approach to service innovation, continues to expand the boundaries of what is possible with Performance.
2260 Logan Boulevard N, Suite 302
Naples, FL 34119
239.342.1342
PerformanceOptimalHealth.com
