Hi Gorgeous,
Trying to decode the signals our bodies send us can feel like a giant puzzle sometimes. Why do we feel great some days and crappy on others? And what do those nagging symptoms really mean?
I know how frustrating this kind of uncertainty can be. You want (and deserve!) to feel great. And you can. It all starts with connecting the dots between your lifestyle choices—the foods you eat, how much sleep and exercise you get, the stressors you face on a daily basis—and your overall well-being.
Because the truth is, those internal and external influences have the power to nourish us, but they can also trick our bodies into thinking they’re under attack and send our immune systems into total chaos. That’s the root of chronic inflammation, which is exactly what I want to talk with you about today!
Over the past decade, I’ve renovated everything from my grocery cart to my makeup bag to my mind in an effort to upgrade my immune system. And as I moved from a stressful life full of fast food, toxins and bad boyfriends to a more balanced existence filled with plant-based nourishment, inner growth and conscious living, I started experiencing the perks—chronic inflammation decreased and my body started working with me to heal and rebuild.
Want to start connecting the dots in your own life? First, let’s learn about acute and chronic inflammation, since they play very different roles in our everyday health.
What is inflammation?
Acute inflammation is your body’s natural and helpful immune response to tissue damage. When you fall off your bike, the cut swells, reddens and feels… inflamed! These are all signs that your immune system is busy at work sending white blood cells to the site of your injury to repair the tissue. In this situation, inflammation is our friend—we couldn’t live without it.
Chronic inflammation is your body’s confused and damaging immune response to a barrage of environmental, physical and mental invaders, which come in the form of things like poor diet, toxic chemicals and stress. I’ve written about chronic inflammation in all of my books because it’s such a major (and often unrecognized) factor in our health challenges. It’s also the type of inflammation we’re focusing on today. Here’s chronic inflammation in a nutshell from my cookbook, Crazy Sexy Kitchen:
…There’s a silent (yet violent) kind of inflammation that can take place without you even knowing it. What you eat, drink, and think (stress!), environmental toxins, smokin’, booz- in’, and even a couch-potato lifestyle can create a fiery cascade of inflammation in your body. When your body hits an inflammatory overload, your defense system gets so overwhelmed and confused that it literally doesn’t know the difference between the invader and you. As a result, your well-meaning immune system turns on itself, destroying healthy cells, tissue, and everything else in its wake. It’s like when Al Pacino played Tony Montana in Scarface. He mows down everything in sight, yelling, “Say hello to my little friend!”
The dangers of chronic inflammation
Over time, chronic inflammation wears out your immune system, which may lead to chronic diseases and other health issues, including cancer, asthma, autoimmune diseases, allergies, irritable bowel syndrome, arthritis, osteoporosis and even (gasp!) appearing older than your years. Unfortunately, these challenges are often only treated with drugs and surgery, which may provide temporary relief from the symptoms, but do not treat the root of the problem. In addition, these drugs (and their side effects) sometimes only add to your health problems.
Could it be that many of the pills in your cabinet are just band-aids and that the key to health lies in your daily diet and lifestyle choices? That’s certainly what I’ve found to be true.
But I’ve got good news! There are plenty of simple practices you can incorporate into your daily life to fight chronic inflammation. Here are my top 5 anti-inflammatory tips to get you started.
5 simple ways to kick chronic inflammation’s butt
1. Eat more whole, plant-based, nutrient-dense foods.
Crowd out the foods that cause inflammation (refined sugar and flour, processed junk, animal products, etc.) by eating a beautiful cornucopia of whole, plant-based foods. Dark leafy greens, tomatoes, nuts, berries (cherries in particular), olive and flax oil, hemp seeds, turmeric (or more specifically, curcumin, which is a naturally occurring chemical with anti-inflammatory properties), and ginger are all anti-inflammatory powerhouses. Eating them on a regular basis will flood your body with the vitamins, minerals, cancer-fighting phytochemicals, antioxidants, fiber and other goodies it needs to recover from chronic inflammation.
Here are a few of my favorite recipes with some of those inflammation-fighting ingredients:
- Turmeric Milk
- Classic Green Lemonade
- Antioxidant Boost Smoothie
- Tomatoes & Herbs
- Crazy Sexy Kale Salad
There’s more where that came from—my cookbooks, Crazy Sexy Kitchen and Crazy Sexy Juice, are both packed with delicious anti-inflammatory recipes!
Oh, and don’t forget to stay hydrated. Proper hydration helps decrease inflammation and can even prevent it from happening in the first place, so drink up, buttercup!
2. Get down with your gut!
Your gut holds approximately 60-70 percent of your immune system, so it’s a great place to start if you want to reduce chronic inflammation. And if your gut is in bad shape, your immune system might be in some serious trouble. One easy way to start improving your gut health is by adding a high quality probiotic to your daily routine. The FloraMend Prime Probiotic from Thorne Research, Ultimate Flora from Renew Life and Jarro-Dophilus EPS from Jarro Formulas are some of my personal faves. And if you want more tips and resources to help you take care of your gut health, check out my post here!
If you’re experiencing prolonged bloating, gas or other digestive discomforts, taking digestive enzymes with meals can help you get more nutrition out of your food, as well as improving digestion and boosting your immune system. Check out my blog here for more info on digestive enzymes, prebiotics and probiotics!
Another potential explanation for inflammatory symptoms could be leaky gut syndrome. This condition may occur if your intestinal lining is damaged, therefore allowing bacteria, undigested food and other toxins to literally “leak” into your bloodstream. The leak triggers an autoimmune response and a host of painful inflammatory symptoms. If you think you may have leaky gut, ask your doc to help you get a test done!
3. Find an integrative MD you trust, and work together to identify potential food sensitivities and chronic (or hidden) infections.
Speaking of doctors, finding the right one is a critical part of nipping chronic inflammation in the bud. A good integrative MD will take a holistic approach by looking at your habits and the way you lead your life, then helping you identify and address possible chronic inflammation triggers. Here are two in particular that they might be on the lookout for:
Food sensitivities: Gluten, soy, dairy, eggs and yeast are just a few of the common problem foods that might be wreaking havoc on your immune system every time you sit down for a meal. If you think you might have a sensitivity or allergy, start paying close attention to what you’re eating and how it makes you feel. If your symptoms persist, fill your doc in on what you notice— they may suggest a blood test or elimination diet. You can find more info about food allergies and sensitivities here.
Chronic infection: Bacteria, viruses, yeast, parasites—oh my! These guys could be hiding out in your body just under the radar and dragging your immune system down. If chronic infection is a suspect in your inflammation mystery, your doc may ask for blood work and/or a stool sample to analyze. Yes, your poop say has a lot to about what’s goin’ on inside, so listen up!
4. Relax and rest more.
Your body is hard at work repairing and restoring your glorious cells while you sleep. Most doctors recommend 7-8 hours of sleep per night. If you’re cutting corners in the snooze department, you’re cheating your immune system, which means it needs to kick into high gear in an effort to keep you well (hello, inflammation!).
Stress goes hand in hand with a lack of sleep and a laundry list of demands in our daily lives. Unfortunately, when you’re stressed out all the time, you’re also producing more of the hormone cortisol—inflammation’s BFF. You can reduce chronic inflammation by focusing on stress reduction, whether it’s through more sleep, yoga, meditation, long walks, less technology or a much needed vacation. You know I love to take every opportunity I can to remind you to take a chill pill!
I use Dermalmd Acne Serum in the am and before bed. I can feel it working and it really reduces the redness and inflammation. I use it under make up and on its own to cover up blemishes. It’s great to be able to cover them up whilst treating them at the same time. Highly recommended by my teenage son as well!
Hello
I am with a small local company, Trimiracle, which is a daily natural supplement developed to naturally fight inflammation. It is combination of turmeric, ginger, and black pepper. When combined, the three ingredients can change your life. Our goal as a company is for everyone to be able to enjoy the day without the pain from inflammation slowing them down or holding them back. Please visit our website Trimiracle.com and let us help you take control of your life again.
Many scientists are pushing a theory that focuses on the increased incidence of allergies in current populations. According to these scientists, excessive cleanliness leads to bacterial imbalances and an over-active immune system.
Taking probiotics can help restore the bacterial balance.
The good news is that sufficient clinical evidence is there to suggest that probiotics could be used for the treatment of allergies.
Thanks for sharing this useful article with us..great job for awaring people..Such a wonderful kindness.
Nice post.I found it so helpful and useful.I never wonder for natural ways to reduce chronic inflammation.
This post is really insightful.. Inflammations can also cause chronic diseases. An inflammation is not always a helpful response of the body.
DeFlaming is about reducing inflammation. This is a very relevant lifestyle consideration as almost all chronic aches, pains, and diseases are caused by chronic inflammation. Not well known is that poor nutrition, a lack of sleep, a lack of exercise, and stress all lead to chronic inflammation and eventually, this leads to the expression of chronic disease.
I have been suffering from Inflammations for the last 3 years and I was totally unfit. One of my friends told me about RS4supplements.com and PeaPlex is very helpful therefore.
Thanks so much for this information. I have been dealing with Neuroinflammation on and off since October and I have visited several docs but they can’t tell me what is causing it. One of my friends told me about RS4supplements.com and PeaPlex is very helpful therefore.
I’m feeling healthier than I felt before I was diagnosed with Juvenile Rheumatoid Arthritis at the age of thirteen . Now I’m fifty three and I’m looking like a teenager again”HALLELUJAH !!!
Thank you for your great post. My oldest daughter has this very issue due to her allergies so we know best how hard it is to get through life with chronic inflammation. It is a daily struggle.
Hi Kris,
Thank you so much for this article. I don’t know how to tell if I have inflammation, but I’m trying to follow a vegetable diet anyhow to see if I notice any difference. I still do some unhealthy things like drink pasteurized cows milk, take refined sugar in my coffee and eat eggs. I am first adding the healthy things before I start to give up things. Thank you for your emails and free stuff, especially your videos. I really admire you and wish you all the Love and happiness in the worldd
What about Apple cider vinegar? I take it for acid reflux. Does it adversely affect gut health?
Hey Becky! I’m the nutrition director here at Crazy Sexy Wellness, so I’ll chime in for Kris. Apple cider vinegar can actually be really helpful for gut health because it can improve digestion and nutrient absorption, and it also acts as a prebiotic. Prebiotics feed probiotics which are essential for a healthy gut. Hope that helps! xo – Jen
Thanks for the breakdown and practical tips for moving forward. Inflammation is such an issue, it’s time we talk more about it!
I’m just starting out on this journey but I’m already discouraged.
The problem is this: I’m a shift worker and my work schedule definitely plays a role in my unhealthy life and habits.
But I just can’t see a way to do some these things considering my hectic schedule, especially the rest, relax & reduce stress part.
What do you recommend for shift workers?
I’m sorry to hear you’re feeling discouraged, Anna! I can understand how your schedule might make things tough, especially when you’re trying new and unfamiliar things. I encourage you to stick with it and notice the small changes you’re making (give yourself a hug or a pat on the back for every little bit—it all counts!).
I know that the resting and reducing stress part can be particularly challenging. You could try some simple deep breathing when you have a short break at work—I know that always centers me when I’m having a tough day. I also have my Self-Care for Busy People meditation album (https://go.kriscarr.com/buy-selfcare-meditationalbum/) which sounds like it might be right up your alley! All of the tracks short and sweet, and designed to help people just like you unwind.
I’ve written a lot about stress reduction, so I suggest searching the site for “stress” and hopefully you’ll find something that resonates with you. I hope this helps and sending you big hugs! xo, kc
Hi Anna! I’m the nutrition director here so I’ll add my two cents too! Shift work can really mess with your metabolism and sleep, which means it’s that much more important to choose healthy foods to keep your body energized and feeling good. If you can, take an hour or two on your non-work days to prep ingredients for making healthy eating easier: Make a couple one-pot meals like a veggie lasagna or a bean chili, trail mix for snacking, healthy muffins, and chop veggies for meals and snacks, and make “smoothie bags” for quick smoothies before or after work. It will also be really important not to skip meals as that often leads to not-the-best food choices and overeating! As Kris said, rest and stress reduction are biggies too. Hope this helps! xo
I have found that gluten does not agree with me. It causes noticeable mental issues. Can you suggest good subscriptions for the gluten in your recipes?
Hey Bonnie! It all depends on the recipe. There are lots of great gluten free breads and pasta options out there. And if you’re baking, you could try oat flour, chickpea flour, etc. There are also tons of gluten free options in the recipes section of my site. Happy cooking! xo, kc
I have severe osteoarthritis. It is so bad in my hands that it was once misdiagnosed as rheumatoid arthritis. I know when I eat clean it hurts less. I also found that I have a sensitivity to plants in the Nightshade family (yep, tell the Italian/Irish woman, no more potatoes or tomatoes!)
Tumeric helps a lot. My biggest battle is sugar. Thought I kicked it – several times. Trying to be gentle with myself.
Thanks for all the info. Love, love, love your cookbook, Kris!!
It sounds like you’ve got a great mindset. You’re right that it’s important to be gentle with yourself. I know that’s not always easy, but remember that nourishing yourself is a process (made up of lots of little choices!)—every step in the right direction counts, and the missteps are learning opportunities. xo!
I had fibromyalgia, and it was painful on some days. I took methocarbamol to relieve the pain. Sometimes it helps and other days it doesn’t. I had it for almost 16 years, there was no cure. So I had to live with it the best that I could. The symptoms I had were Muscle Pains, mood swings, and difficulty falling asleep.There has been little if any progress in finding a cure or reliable treatment. April this year my brother In law who’s an M.D suggested I started on Natural Herbal Gardens Fibromyalgia Herbal formula which eased my anxiety a bit,We ordered their Fibro herbal treatment after reading alot of positive reviews, i started on natural alternative Fibromyalgia DISEASE treatment from Natural Herbal Gardens the treatment worked very effectively, i am happy to report with the help of Natural Herbal Garden natural herbs my severe symptoms simply vanished, i feel better now, this alternative fibromyalgia disease treatment is a breakthrough.Visit Natural Herbal Gardens official website This Herbal Protocol is Incredible, I have never been this Healthier!!
Helpful post. Thanks for sharing.
Keep up the good work!
Dear Kris, since I was diagnosed with breast cancer in March, you have thrown a lifeline to me with your website. Thanks Gorgeous! I am now drinking my green juice every day, my turmeric milk in the evenings and I have changed to a pescatarian diet. I lost 10 kg very easily and am keeping it off without any effort. I was taking medication daily for my very bad hayfever and since cutting out red meat and milk, my hayfever is gone! I always thought that my allergies were caused by pollen and other floaters in the air, not realising that meat and diary could be the major culprits. I try to eat food as close to its natural form possible and steer clear of anything processed. Changing my lifestyle gives me a measure of control and uplifts my spirit. The strangest thing, I now feel proud when I shop for all my healthy food and proud when I look at my rainbow plate every day. Sending you virtual hugs from sunny South Africa!
Dermalmd serum is one of the awesome way to keeping the inflammation down on my face. My face stays dry and I am sensitive to different foods that cause me to break out and dermalmd helps a lot to make the appearance less in the short run and to also help clear up my face in the long run. The little bit that ends up on my hands from putting it on my face makes them super soft.