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!
Hi Kris,
I have interstitial cystistitis and my bladder feels so inflamed. I think you’re awesome. can’t seem to get to the bottom of it. please help. tricia
DX with ms and ulcerative colitis…no meds for quite some time, currently enduring a uc flare. Trying to avoid meds
Thanks for this article, great information!
Kris, great article. I love your work reporting on the importance of reducing chronic inflammation in the body because inflammation is the root of so much disease and a blocker to well-being.
One critical thing that I would add here is the importance of flossing and overall oral health — the mouth is often the root of inflammation and elevated CRP levels throughout the body.
If you work to reduce inflammation in your body but neglect your mouth, you’ll never be able to outpace inflammation in the mouth.
– Dr. B
Does anyone have tips for the detox period as far as the emotional aspect and physical symptoms that arise? I started a new job and do not have the option to take time off. How do you keep your motivation up to stick with these new lifestyle changes when the desire to revert back to old habits creeps in?
Thank you!
Dear Chris,
This message is THE message of how what goes in, comes out. I have followed your smoothie and diet plans for a few years with massive success. I have battled Crohn’s Disease for 10 years. For 9, I battled doctors that have no understanding of nutrition. I fought many with the sentence ” How can you say nutrition plays no role? When what comes out is a problem then what’s goes in must also be a problem. ” No doctor would agree. I saw this from a very simple view. Until I read your book. 5 years ago I was dieing. Every doctor said they had never seen a case like mine and they had no idea what to expect. I was 90 pounds, hair was gone and simply ugly. Then I read your book and saw your movie. Everything changed. I am blooming. A whopping 110 pounds, more hair than I know what to do with and simply glowing. My fiance is also a great fan. All health issues simply disappeared. So thank you, beautiful Chris. You saved yet another life. Or 2. We kiss you. And we attempt
Hi Kris- here is an alternative to Pro- biotics- Sauerkraut and other fermented foods! If you advocate natural ways to stay healthy you also want to include plain yoghurt! Enjoyed this article!
yes i like this article. i have cidp and back of legs calves have been hurting more. hands are hurting more. numbness. do u think and i will call neourologist magnesium 500 mg. thanks for any advice. [email protected] south bend indiana.
This resonates. In my mid-50s now, I’ve been in the ER 3 times in the past 3 weeks with new anaphylaxis responses to heaven-knows what. Am completely overwhelmed and reacting to *everything*. Have no idea what to eat. Known allergies to most seeds, nuts, and now suspect gluten. Looking for help 🙁
Interesting article. Just helped me consider what I’m eating and how it is effecting my body and my mood. Thank you.
Kris, you need a print option on all your blog and FB posts. I want to print this up and take it to bed with me to read.
Nicki
WOW! Thank U Kriss – great content – have taken the time to read this & the support articles you have written. My situation is that I am conscious about the food I eat – been working on myself to diminish the self-imposed stress – but it may be too late for me on the effects of chronic inflammation. It is painful to move. I just read “Sitting kills – Moving Heals” & fealing fear – I do make myself walk on the beach & d easy stretches – but the decline in mobility has me settling for a minimum wage job — I believe the Life Force Yearns for more. You have bravely resurged. I am 67 & live alone.
I have known about this information since 2009 and I am a clean eater. I check my pH regularly and I am in overall good health. However, just recently I have cheated a bit and have been experiencing some stomach issues. I know what it is and need to get back on track…so this was a good reminder. My pH is a bit acidic right now and I know that means I am magnet for disease so I need to fix it with food. I know what to do and am working on it. I want to have the IgG food Antibodies test, but my challenge is that I live in Tampa, Florida and I have been challenged to locate a integrative MD or naturopath in my area. If anyone reading this knows of a good integrative MD or a naturopath they can recommend…that would be so helpful. Thanks.
Dr. Rene Reed in Clearwater
Hi Kris,
it’s regular excercise that I am struggling with. I know when I come to transform that pattern I will be a new person and I am so looking forward to and longing for that. This article brought me closer to this transformation because the word “couch potato” slapped me right in the face. I enjoy excercise so much and I am very active but when I chill out I chill out too long and get into a rut. I am taking that “slap” and welcome the clarity. Looking forward to this new life that is on its way through this clarity. Thank you for sharing, it had a tremendous effect on me. Greetings from Hamburg, Germany your way and lots of love!!! Suzan
Thank you a lot for your advices.
I have psoriasis and I am trying a bit to improve my focus of life.
Hugs =D
Great website, very helpful.
Dear Kris..if you happen to read,
I am a young woman and I’m really stuck.
When I came across your teachings I felt so empowered yet unfortunately I still remain really sick.
It seems that I cannot enjoy lush healthy foods, mainly fruits and vegetables because it makes me immensely bloated and gives me a lot of pain. Foods that are raw and with the skins left on make it all the worse. I have to hide my body because I look like I am in the late stages of pregnancy..all because I am eating well. I am in constant discomfort and always fatigued. I also suffer with migraines.
For reasons I do not understand, I seem to fair better on processed, white grains as they just don’t give me the same discomfort. But then there is no nutrition there and I want to eat to nuture myslef body and soul
Investigations have shown ‘low level chronic inflammation’ in my gut but doctors in the UK won’t take this further and just want to give me a concoction of IBS meds. They say these low levels of inflation are normal.
I’ve experienced a life of hard circumstances and I’m trying to make it better but I’m some what limited when my health is this way and food (well the good stuff) seems to make me sick.
I’ll continue to try and do the right things and hope that answers are out there.
With love, B xx
I would continue the healthy lifestyle Kris suggests. Maybe add digestive enzymes when you eat. Sometimes you can take the digestive enzymes when you didn’t eat so they can ‘digest’ the stuff stuck on the intestinal walls and clean that up in between meals. They work wonders for me
Holy Hell, YES! I have major inflammatory issues. I’m over it! Thank you for your courage and strength. I have been reading your posts, blogs, emails and omg~ everything for over a year and THIS spoke to me in evey way! I suffer from many autoimmune disorders and inflammation issues. You have been my saving grace. This Facebook post from you is my saving grace. Thank you. I wish I could meet you~ I just want to hug you. You have value Kris Carr~ and are loved.
Big hugs~ Muwah!
Thanks Kris! I’ve been dealing with a cancerous brain tumor for the last almost three years….two resection surgeries later….but just finding the time to really read your posts and finding extremely helpful…along with your green juices, which I’ve been doing for quite some time. My biggest challenge right now is dealing with stress and trying to cope with this diagnosis…again….and have decided to see a therapist. I do have your book, Crazy Sexy Diet, and will now read the entire book 😉
Love it. The perfect list.
Very helpful indeed, dear Kris, I was diagnosed with breast cancer last year, Luckily, after the first shock of course, it was a grade 1 stage cancer with E+ – relatively easy to treat.
BUT, of course, I wanted to know the root cause. And guess what, I had a 10 year carreer of allergic issues and stress, chronic Inflammation over 10 years so to say.
After the Diagnose I started to reduce stress and eat more vegetables (although I led a healty life already, there is always improvment). In a short, I love your books and positive engergy to say YES to life