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 am surprised that Kris didn’t mention being barefoot on the ground… Much research has been done and has demonstrated the great benefits of being barefoot on dirt, grass, sand or concrete. I have heard it said to be one of the most powerful ways to reduce inflammation. The negative ions that come off the earth are very healing. 🙂
I have erosions in my colon but the inflammation and pain has reduced since I started taking aloe vera. Amazing! I live in the tropics and here we often have a bacteria called Helicobacter pylori that attacks the stomach. Recently I was diagnosed with it but don’t want to take antibiotics to cure it. Any idea would be most welcome. I can’t take acids, lemon, apple cider or anything acidic because or the erosion in my colon. Thank you!
Great article! Unfortunately, I don’t have access to a GP that can just do all these tests as the NHS in England is quite restricted in what they can do. I have started taking charge of my health problems, of which I have many! Every blood test they give me says inflammation and they don’t know where and don’t really investigate too much.
I take so many meds. I have some Chronic illnesses. Restricted finances as well don’t help, but I am trying! I will read all about your recipes etc. and look forward to finding things that really help me.
Thanks again!
I know that I need to do this but I only do it for a few hours or a few days and then go back to my old ways. Why is it that I cannot make the changes I know I need?
Hi Kiris,
I loveeeeeee this! Great information. I have recently found out I have Candida and have really been focusing on my gut and immune system. I love you so much and thank you for all that you do.
Tracy
GREAT GREAT Article. It was full of useable and easy to understand information. THANK YOU!!!!!!!!!!
Thank you for this well rounded article addressing many approaches to reducing inflammation!
And here are the top 10 Foods to Reduce Inflammation, according to the many studies.
http://zesterdaily.com/cooking/top-10-foods-to-decrease-inflammation/
Hi Kris,
Found your site a couply of weeks ago and follow you on FB and are reading more and more on your site and blog! Love it – your energy is a great push and help to keep me heading in the same direction : )
I’m more and more in to juiceing and Rawfood, after being diagnosed with colitis ulcerosa and told I need to be on medecin for ever and what I eat doesn’t matter…… by the doctor!
I just have one question after seing your Jucing – I tend to blend my with water is that ok or better do just dring the show? Does the oxygen “eat” the good enzyms? I don’t have a juicer jet but do them with my handmixer and put them through a sieve.
Keep up the fun and positive work!
Cheers
Sofia
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here on this post. I am returning to your web site for more soon.
Hello Kris,
I love your attitude and info on healthy living!
I had chronic, heat-related edema for 24 years and I am 44. In the last year and a half, I went gluten-free. That showed some improvement with the inflammation. But, after a cleanse earlier in the year, I decided that I would move it up a notch by cutting out dairy, too, and reduce my coffee intake to see if I could attain an “edema free summer”. And, I only had about 2 days during this entire summer thus far of major inflammation compared to 6 out of 7 days of the week!
However, my naturopath found this week that I am still having chronic inflammation through a blood test, but at least I have made an improvement from the ankles down! My candida imbalance has improved. And because it has she found unwanted bacteria hanging out in my blood. So, on we go getting closer to a healthier self.
I have now decided to go vegan from pescetarianism and swap java for yerba mate’ to see if I can get greater health in the digestive arena.
Thank you for all the wonderful guidance and for sharing all of your learning with us!
~ Lorelei
My son is 9 years and for over 1 year has been suffering from inflammation of the eyes. He sees an eye doctor, rheumatology and renal. They are not able to find the source of the inflamation. My son has been on steriods and pressure meds to help him but he has glacoma and catarats as side effects. I don’t know what to do any more i feel scared and dispret to help my baby.
I ask anyone if you able to help us please do!!!
Sylvia and Joey
My husband has chronic inflamed epididymis (for the last 8 months). He has had an ultrasound and cat scan. They did find 2 cyst, but there is nothing really they can do. They gave him antibiotics to take for about a month, but they did not help. They just advised him to take advil and live with the pain. He does need to loose some weight and is stressed with work and a new baby (aren’t we all? 🙂 Has anyone had this problem? Any ideas for what could be causing this or what could help with the pain? Thanks!
Lindsey
I was diagnosed with Celiac Spru in 2009. Although my house & diet are Gluten free, I still have food reactions. I seem to be playing food police all of the time. I found your information helpful. I will seek out your website and books.
sandy
Thanks for some insights!
Great article here. Thanks.
Thank you so much for the information. I have recently been diagnosed with an allergy to Linalool and am desperate to find a way of living with this and becoming healthier.
Regards
June
Thanks Kris…
Always great to be reminded to steady on xo
Thank you so much for this post and all your posts, indeed!
I found it very helpful to understand why I am having multiple and recurrent signs of inflammation in my body. I have been always allergic since I was little, having different immune system manifestations over the past 35 years, skin dermatitis, rosacea, digestive issues, and pain in my legs due to inflammation of my ligaments. A recurrent mistake I have been doing is not having enough patience to let my body readjust and heal itself, I always end up at a regular doctors office and taking prescriptions to work on symptoms instead of the underlying cause. Even though my traditional doctors are good and nice people, my intuition and readings like this are encouraging me to seek an integrative medicine specialist.
I really like the way you present information in your blog posts, books and videos. It is very clear, funny, laid terms. I am thankful I found you one day listening to Hay House Radio.
Thank and God bless you.
xo,
Silvia
Hi Kris,
Thank you so much for this and all your other articles on here! It’s really helped my life improve with the chronic diseases I currently have.
2 years ago, I stopped all gluten, fast food and processed foods. Also, I switched all of my cleaners, beauty products and soaps to natural materials. Last year, I stopped all soda (diet and regular) and added in a lot more veggies into my diet. I still eat meat for some lunches and dinners, but the veggie portion usually outweighs the meat portion. Managed to eat purely vegan for 4 days while on vacay. It’s sooooo yummy! I’m going to try to incorporate more vegan meals in the future.
I’m currently working on cutting out all dairy on everything but cheese. The switch to almond milk, dairy free butter, almond yogurt and coconut ice cream was easy but some reason, the cheese switch is really hard on me. If anyone has any tips or recommendations for switching out the cheese, it would be greatly appreciated.
Also, I’ve started yoga and weekly affirmations. Both are incredibly relaxing yet empowering at the same time.
Good news though. After all of these changes, my asthma is a lot better! I average about 0 – 2 hits per day (usually due to running into smokers, blarg) and if I do get a flare up, I can manage to work through it without being glued to the couch. Also, I haven’t had an ER visit in over 2 years! Before, the ER nurses and doctors knew me by first name, lol.
All of these changes are totally worth it. Thank you so much for your articles!
Love and Light,
Chrissy