The Anti-Inflammatory Guide Discover why inflammation is the underlying cause your dis-ease and what you can do to manage symptoms ErinBriggsWellness.com
Contents What is Inflammation? 3 What Causes Inflammation? Foods to Reverse Inflammation Lifestyle Tips 5 6 7 2 Title of the book
What is Inflammation? When most people hear the word inflammation, they imagine redness, warmth and swelling. A example would be, if you roll your ankle and it swells to twice its normal size. Another example is when you get a cut and the area around it becomes reddened and raised. This is known as an acute inflammatory response. This is usually resolved by our immune system within a few days. This is a normal, healthy response system your body uses to help heal a specific injury. If inflammation can help us heal, how can it be dangerous? Imagine that red, swollen and painful ankle- now imagine that same response inside your body. This is what happens when your immune system is stuck in Lets Go! mode, continuously responding to triggers like food allergens, toxins, or stress. When this immune response never shuts off, it leads to chronic cellular inflammation.. This type of inflammation is the root cause of most diseases. 3
There are many chronic illnesses associated with cellular inflammation Asthma Alzheimer's Cancer Heart Disease Allergies Autoimmune Disease Inflammatory Conditions: itis Obesity IBS IBD Hormonal Imbalances Chronic Pain Chronic inflammation effects every cell in your body. Inflammation can occur in a localized area leading to chronic pain. Chronic inflammation leads to pain in the muscles (Fibromyalgia) or pain in the joints (arthritis). Chronic inflammation can also occur systemically. This can cause symptoms like fatigue, brain fog, and bloating. It is important to find the root cause of inflammation. I recommend working with a Functional or Integrative Medicine practitioner. The Anti-inflammatory Guide 4
What Causes Inflammation? Processed Foods Usually contain trans fats (hydrogenated oils), which triggers systemic inflammation. Refined Carbs ( white foods) leads to a production of Advanced Glycation End products (AGE) that stimulate inflammation. Sugar Spikes insulin and triggers cells to release pro-inflammatory cytokines. This acts as a messenger to the other cells to activate an immune response. Research also links this response to heightening pain in the body, such as with arthritis, migraines and sciatica Pathogens Gluten, GMO s, herbicides, and food allergens (commonly dairy, corn, soy). These pathogens promote intestinal permeability, leading to changes in the gut flora which keeps the immune system in Lets Go! mode Stress Whether from a busy lifestyle or unhealthy relationship, stress triggers the release of cortisol. Chronic high levels of cortisol cause biochemical and hormone imbalances that are associated with: immune suppression, insulin resistance, infertility, and GI problems 5
Foods that Fight Inflammation Berries Grapefruit Orange Snow Peas Broccoli Brussel Sprouts Cauliflower Mangoes Carrots Leafy Greens: Kale, Swiss Chard, Spinach Onions Garlic Beets Salmon Red Meat: grass-fed, organic Nuts: almonds, pecans, walnuts Seeds: sunflower, pumpkin Anti-Inflammatory Spices Turmeric Sage Rosemary Ginger Thyme Cloves Cinnamon 6
Lifestyle Tips Sleep Well: Getting at least 7 hours of sleep each night is vital to giving your body the rest it needs for optimal health. Constant stress can lead to inflammation by causing your body to have increased levels of cortisol. Research has shown that chronic stress changes gene activity of immune cells. This allows the cells to be primed and ready to fight trauma or infection-even if there is none! This hyper-activated state is what leads to inflammation. Stress can be the result of working long hours, being in constant pain, or not sleeping well at night. Get Moving : This can be an evening walk after dinner, biking to work, or going to yoga once a week. The key is to just get moving. Listen to your body, start where you are, do what you can-and leave judgement behind. Find your Zen: meditation, hot bath, journaling, deep breathing, prayer. What keeps you centered? 7
Find your Joy: Whether it is a nature walk on the weekend, morning tea on the patio, or a hobby like pottery or painting. Find what lights you up and do it consistently! asdadf Implementing an anti-inflammatory approach is the foundation of my healing journey from autoimmune disease. A healthy, anti-inflammatory diet is highly individualized, as we each have own sensitivities. As a health coach, I help you access your inner healer to discover the diet and lifestyle to bring you optimal wellness. Guidance and support is only one click away at ErinBriggsWellness.com/services/contact 8