“Suddenly, inflammation has become one of the hottest areas of medical research,” says health journalist Christine Gorman in Time magazine’s article, “Health: The Fires Within.” “Hardly a week goes by without another study revealing a new way chronic inflammation does harm to the body. It destabilizes cholesterol deposits in the coronary arteries, leading to heart attacks and potentially even strokes. It chews up nerve cells in the brains of Alzheimer’s victims. It may even foster the proliferation of abnormal cells and facilitate their transformation into cancer. In other words, chronic inflammation may be the engine that drives many of the most feared illnesses of middle and old age.”
Inflammation is a topic of great concern in the health community, so I asked certified nutritionist Kim Schuette from Biodynamic Wellness to discuss the causes and symptoms, and share tips on how we can take simple steps to reduce inflammation.
What is inflammation?
Inflammation begins as the body attempts to eliminate various immune complexes (antigen-antibody complexes) and heal damaged tissue, which has resulted from chronic infection. Chronic infection stems from an imbalance in the microbiome residing within the gut.
Why is it important?
Acute inflammation assists the body in destroying foreign antigens and immune complexes, as well as healing and restoring damaged tissue. The concern comes when inflammation becomes chronic and dominant.
What are the signs of inflammation?
Stiffness or swelling of joints, redness of skin, pain any where in the body, water retention, redness of the eyes, asthma, allergies, abnormal levels of C-reactive protein in the serum and low levels of intracellular magnesium.
Which foods cause inflammation?
Sugar, all processed foods, refined grains, pasteurized dairy products, meats from factory farm animals and farm-raised fish. Grains that are not properly soaked as well as pasteurized dairy products create a lot of inflammation in the body. The meat from animals raised in confined animal feeding operations is very high in omega-6 fatty acids and quite low in omega-3 fatty acids. The typical ratio of fatty acids (3:6) found in factory raised, commercial meats is between 19:1-50:1. Meats from pasture-raised animals have a fatty acid ratio of 1:1-1:2. Refined polyunsaturated vegetable oils are also extremely inflammatory. Omega-6 fatty acids (found in vegetables oils like canola and corn) create inflammation, whereas omega-3 fatty acids (fish oils) are anti-inflammatory.
What diseases are caused by inflammation?
Allergies, arthritis (inflammation in the joints), atherosclerosis and all forms of heart disease (inflammation in the arteries or veins), autoimmunity (inflammation in any associated tissue, organ or gland being attacked by WBC), bursitis, cancer, diabetes and neurological disorders (ADD/ADHD, Alzheimer’s disease, autism, multiple sclerosis, Parkinson’s disease; all indications of inflammation in the brain), and tendonitis (inflammation in the tendons).
How can we begin to reduce inflammation with the foods we eat?
The best place to start is to eliminate ALL processed foods. Yes, ALL. A true Paleo diet or the GAPS Diet is a good place to begin for eliminating sources of inflammation. Eat traditionally prepared real food. Foods free of pesticides, herbicides and all chemicals are ideal. Animal foods derived from animals raised 100% on pasture or wild are anti-inflammatory.
Are there other ways to reduce inflammation? Such as supplements, saunas, juicing, or other treatments?
Yes, there are many ways to reduce inflammation in the body. Any therapy that encourages movement of the gut associated lymphatic tissue (GALT) and supports liver and kidney detoxification reduces inflammation. Among my favorite modalities are rebounding (on a trampoline), exercise (running on the beach or soft surface, Pilates, yoga, Zumba and other forms of dance), castor oil packs, coffee enemas, dry saunas, dry brushing, fresh lemon juice in water, pancreatic enzymes and remedies such as Gemmotherapies Pinus Montana and Sorbus Domestica as well as Chelidonium Plex or Lymphoyosot.
Are there supplements that can aid in reducing inflammation?
Those containing omega-3 fatty acids such as true cod or skate (ratfish) liver oil, pancreatic enzymes, turmeric (curcumin), shark cartilage, milk thistle, ginger, the Whole C Complex, cat’s claw and serrapeptase. Homeopathic remedies such as Arnica Montana are very useful as anti-inflammatories and are completely safe.
What are some simple things one can do to begin reducing inflammation today?
1. Eliminate sugar, refined carbohydrates and vegetable oils.
2. Dry brush.
3. Drink half your body weight converted to ounces in water daily, away from meals.
4. Move daily.
5. Drink a cup or two of meat stock or bone broth daily.
6. Resolve anger and resentments.
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{ 31 comments… read them below or add one }
This is very helpful–thank you!
You’re welcome!
Another wonderful and helpful article, Carrie! As someone who was one various medications for inflammatory related illnesses, I can testify to how eating a whole foods, real foods based diet can reduce inflammation and lead to improved overall healthy and wellbeing. I am so thankful to the Lord for bring a dear couple into my life who share this with me and started me on my real food journey. I am also thankful to God to report that I am able to enjoy life and serving Him with little interruption due to my illnesses and without medications – real food and lots of prayer and trust in the Lord has really made a tremendous impact in my personal life which is why I have such a passion for encouraging others to eat healthy too. So I truly appreciate all you do here to inspire us! Blessings to you and your family, Kelly
sorry for all the typos. i really need to slow down when I type – LOL! thanks again!!
No worries. I make grammar errors constantly!!
Thank you for sharing. I’m so glad you’ve found better health from good, nourishing foods. What a blessing!!
Carrie, I just love your site. Thank you for this.
Thank you, Christina!
Great article! I found through elimination diets that sugar is the #1 trigger for inflammation for me. I’m dealing with an autoimmune issue and symptoms include arthritis in my right hand. After cutting sugar out completely and then adding it back in I could not hardly open and close my hand. It looked as though I had burns covering it. It was BAD. Before eliminating sugar I ate it ALL the time and had NO idea the effect it was having on my body all along because my body was too overwhelmed to react properly. I HIGHLY recommend people who are suffering from inflammation to try cutting sugar out.
Some good information but I disagree strongly that autism is “caused” by inflammation. That is patently false and very disappointing you would include that. Some of these foods may not be good for those with autism, as with a lot of people, and reducing these foods may lead to less anxiety and discomfort. That in turn may lead to better behavior and lessening of the symptoms. But there are no studies to show special diets can “cure” autism. But you state that inflammation causes autism! I have never heard that, and there are no studies today that can state what causes autism. Again–I agree there is power in food, and my family and I are clean eaters. But I also think there are some things that may not be linked to food. As a mom of two severely autistic children I resent it being included in that list.
Mickey,
I appreciate your honest opinions regarding this interview and in particular the possible role that inflammation plays in autism. My mentioning of the role of inflammation in autism was not meant to be offensive, especially to mothers of these special children. In my years of working with autistic children, I have found the GAPS Diet, which was designed by neurologist Natasha Campbell-McBride, M.D. (also a mother of a once autistic child) to be the most supportive diet for autism. There is a growing amount of sound medical research indicating that inflammation is a piece of the autism puzzle. You may find the following articles helpful. I realize that there are still a number of wonderful, well-meaning medical doctors that do not accept the role inflammation plays in autism. At the same time, many doctors are successfully treating autism through many means, including addressing neurological inflammation. It is my hope that this information serves to offer support for those seeing answers for rise in degenerative diseases in modern cultures. This information is in no way meant to place blame on anyone for the illnesses and disorders plaguing our children but to simply raise awareness as to how we can turn the tide around.
Most respectfully,
Kim Schuette
Prenatal inflammation linked to autism risk/National Institute of Health
http://www.nih.gov/news/health/jan2013/niehs-24.htm
An Immune Disorder at the Root of Autism/New York Times
http://www.nytimes.com/2012/08/26/opinion/sunday/immune-disorders-and-autism.html?pagewanted=all&_r=0
Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride
http://www.westonaprice.org/childrens-health/gaps?qh=YTo4OntpOjA7czozOiJndXQiO2k6MTtzOjY6Imd1dHRlZCI7aToyO3M6NDoiZ3V0cyI7aTozO3M6MTA6InBzeWNob2xvZ3kiO2k6NDtzOjEzOiJwc3ljaG9sb2dpY2FsIjtpOjU7czoxNToicHN5Y2hvbG9naWNhbGx5IjtpOjY7czo4OiJzeW5kcm9tZSI7aTo3O3M6OToic3luZHJvbWVzIjt9
I just believe that making a statement that inflammation causes autism–no disclaimer that this is a theory that is recently in the news as being promising–is misleading. In fact,you make the entire list sound as if they are caused by inflammation. I just have a special interest in autism. I agree–inflammation can have bad effects and needs to be studied. But to make a claim that all these conditions are caused by it is irresponsible in my opinion; it stretches the truth at best and smacks of scare-mongering at its worst.
Mickey,
I understand your concerns. It is important though that we look at the growing evidence and not be afraid to pursue a return to traditional foods as a means for eliminating inflammation. The research is clear that inflammation underlies disease. My hope is simply to inspire others to eat real food in its unadulterated form for the sake of our health and the health of those we love. I have seen far too many children and adults experience healing when following these principles. The stories of healing through the GAPS Diet are abundant. I certainly hope the best for you and yours. Please forgive me if I have offended you in my presentation of what I have come to see as healing for others.
Warmly,
Kim
I guess I did not make it clear before that we do eat clean and follow special diets. It has helped lessen my sons’ symptoms–although my no means cured them–and I feel better as well. My family eats traditional foods and believes in their power. I am all for research into their curative powers and their interaction with disease. But have my sons been “cured” by the GAPS diet? Absolutely not. I know lots of kids on the spectrum on the diet…none have been “cured.”
Beyond all that, that is not my original point. I am taking you to task for stating that inflammation causes all these diseases.
I support a lot of your points. I just believe that inflammation cannot be blamed for all disease, and that the all conditions can be cured through diet. I wish it were that easy, but it is not.
Mickey,
I absolutely agree with you. There is much more to autism than just inflammation. I should have been clear on that point. Inflammation is one of many factors contributing to the diseases mentioned. I too believe that it takes more than just diet to heal diseases, which is why I work with a variety of practitioners and therapists. I also know they are many who have diligently pursued many varied therapies and are not yet cured. Healing is not always as simple as we would hope. I have walk through disappointments with
friends and clients and I do understand the challenges. I am sorry if I came across insensitve. I pray your children continue to progress and applaud you for your dedication.
Warmly,
Kim
Thank you for this information! What do you mean by “dry brush”?
Here is a link describing dry brushing: http://www.biodynamicwellness.com/RESOURCES/DRY_SKIN_BRUSHING.pdf
I have had painful joints for years, my doctor told me it was normal arthritis pain, take ibuprofen. At 47 I thought this is ridiculous, how bad is the pain going to be at 60? To the suggestion of my chiropractor I gave up gluten two years ago and water retention and a itchy dermatisis went away. However I still felt lots of pain in my joint, constantly. I used to get so stiff when sitting for too long, I could not even get up from the couch.
I recently went to see a nutritionist, mainly to understand my newly diagnosed Hashimoto, an autoimmune disorder, and trying to ease the pain. She diagnosed me with a candida overgrowth in my intestines (which can stimulate the immune system and cause all sort of inflammation processes), and suggested I get off all carbs for three weeks, no grain, no fruit. I lost 5 pounds just the first week, and to my complete surprise my joint pain disappeared! I could move freely again! Talk about inflammation, ongoing for years. I kept going and lot 14 pounds so far, and no more pain. Sadly though every time I try to eat some grains, like rice or corn, the pain comes back. I am not sure I can eat veggies and protein the rest of my life. I also have intestinal problems that go away when I strictly eat veggies and proteins.
I know this is a lot of information, but I thought that someone might be in my same situation.
My family practitioner is totally oblivious to this, she tried to treat me for the dermatitis for three years with no result, and she never considered my pain as something caused by the food I ate.
the ratios mentioned above about fatty acids (3:6) seem to me to be incorrect?
I loved reading this, Carrie! I’m beginning to become concerned about the inflammation in my body. I’ve sufferered from Endometriosis related IBS for the last 5-6 years. Then 2 years ago had 2 surgeries within 2 years, and the trauma from that left me with Fibromyalgia and too many health issues to even mention. Lupus may be next on that long list. Ugh. My body is literally trying to kill me!!!
Anyway, I’ve been drinking 5 cups of green tea religiously every day, avoiding sugar, and eating crazy healthy – I’m also about to begin very light exercise again. I’ve been recovering from surgery (yes, that’s 3 totally unrelated surgeries so far!) in the last couple of months and have been unable to move a whole lot. Does exercise really help relieve inflammation? Coincidentally, I just brought up my concerns of long term inflammation to my Doctor today, and he actually said “don’t worry about it”. Can you believe that? I was just appalled. As usual, I’m left on my own to figure it out.
So… this brings me to #6 – Resolve anger and resentments. What do you do when your anger is because of illness/inflammation itself (and the medical community letting you down at every turn)? I’m definitely mad at my body and mad at my Doctors, and I really needed to hear that. I’m only hurting myself more by holding on to it all.
Thanks for doing this post! You’re such an inspiring person to me!! xo
Oh shoot! And thank you Kim, too!!!!
Kim, I notice you recommend dry sauna rather than infrared. So many people today are pushing the infrared. Can you explain why you prefer one over the other?
Eileen,
I recommend using a full spectrum infrared sauna such as designed by Dr. Larry Wilson. These emit little to no radiation. Go to his website: http://www.drlwilson.com. He has instructions for building one yourself. Or you can order directly from Dr Wilson. I hope this is helpful.
Best,
Kim
Great post! I was diagnosed with rheumatoid and have had serious troubles with arthritis the past years. Not until I changed my diet and eating as natural as possible and now having a raw food diet I haven´t felt any of my symptoms. Now I also enjoy Bikram yoga and feel a complete new strength in my body I haven´t felt in years and years. Thanks for the good advices shared!
This is great – there were some holes in my education and this helped to fill it out!
Thanks Carrie and Kim for this post. My husband suffers from joint pain and we keep talking about going grain free and less sugar, but just can’t seem to fully commit to it. Our problem is what to snack on and what to take when we need to pack our lunch. I should mention that we already eat all whole foods, no processed. I grind my wheat and buy organic, but I know that we need to kick the grain and sugar. I love to bake so it is hard for me to give that up, actually that is a major stress reliever to me as I am in my last semester of nursing school. When I am stressed I love to cook to unwind. I guess what I am wanting is some tips, pointers, or encouragement as to how to cut the grain out and not go crazy craving it! Again thanks for the great info. I love your site.
Hi Season. I know you asked Carrie & Kim this question, and hopefully they’ll chime in, but as someone with rheumatoid arthritis, who loved to bake, and went on a grain-free diet and saw huge improvements in joint pain, I thought I’d reply as well. (1) You can still bake on a grain-free diet. Carrie has lots of recipes on this website. Granted, you should eat these in moderation, but they’re totally allowed on a healing diet. (2) When you give up wheat and sugar, you stop craving it. I know that sounds like a platitude, but it really is true. They’re addictive substances that set off a brain response that makes you want more. When you remove them for long enough, that brain loop disappears. And when you get the benefits like pain relief, it makes it easy to stick with it. (3) Don’t keep temptation around. If you give up grains & sugar, remove them from your house, and I recommend that you skip going out to restaurants for the first month as well. It’s hardest to make this kind of change when you’re surrounded by forbidden foods. I hope this helps.
Thanks so much for your suggestions I really appreciate it!
Thanks Eileen for your pointers!
Season – When you cut out grains, the body will stop craving them. It happened for me and I was shocked. I used to have a huge sweet tooth and now, I rarely want anything sweet. (I never thought that would happen!) As for baking, there are so many ways to use grain-free flours and other ingredients. Here’s a link to all of my grain-free recipes: http://deliciouslyorganic.net/category/index-categories/grain-free-2/
Also, my grain-free meal plans might be of help to you to get you started. I know I needed help when I first began a grain-free diet, and the plans come complete with shopping lists and such. It makes it so easy to transition. http://deliciouslyorganic.net/store/subscriptions/weekly-meal-plan-monthly-subscription.html
Inflammation, oh, so nasty. I have psoriatic arthritis – an autoimmune illness. It behaves much like rheumatoid arthritis but psoriasis is involved as well. Three months ago I went completely grain-free. I had eliminated sugar from my diet some time ago. I limit myself to 2 fruits daily. Basically I follow the paleo diet. Been taking fish oil capsules for years. Results? Nothing much so far. Just had one of the worst arthritic flare-ups I’ve ever had. My skin is only marginally better. So frustrating. Must do more I guess.
Great article. It’s so important to get the word out that inflammation can be reduced with dietary changes. Why suffer from an autoimmune disease when a few simple changes can change your life for the better.