How Can We Reduce Systemic Inflammation?

A healthy gut is the key to a healthy life. The gut is responsible for digesting food and absorbing nutrients, as well as playing a vital role in our immune system. A healthy gut also helps to maintain a balance of good bacteria in the body, which can prevent diseases and illnesses. The gut is the location in the body where the outside environment comes into contact with the inside environment. This makes the gut a sensitive area of the body.

This Story also Contains

1. Systemic Inflammation
2. Is Our Food A Cause Of Inflammation?
3. What Is The Difference Between Bloating And Systemic Inflammation?
4. Can A Change In Diet Help Manage It?
5. What Is The Outcome Of A Changed Diet?

When the gut is not functioning properly, it can lead to a host of health issues, including digestive issues such as bloating, constipation, and diarrhoea. It can also impact the immune system, leading to an increased risk of infections and illnesses. One such problem is systemic inflammation. Let us understand it.

Systemic Inflammation

Generally, systemic inflammation can be defined as the type of inflammation that can occur throughout the entire body. This type of inflammation can be triggered by a variety of factors including infections, injuries, and chronic diseases. It is generally associated with gut health. Systemic inflammation in the gut occurs when the immune system gets chronically activated, reacts to a perceived threat in the digestive system, and releases inflammatory chemicals that can affect the entire body.

Is Our Food A Cause Of Inflammation?

Inflammation in the gut occurs when undigested proteins leak into the bloodstream from the digestive system. This alerts the immune system to act against it. Certain foods, such as processed foods, sugar, and artificial sweeteners, can contribute to gut inflammation by disrupting the balance of gut bacteria and causing inflammation in the lining of the digestive system.

When the gut is inflamed, the lining of the digestive system can become damaged, which can lead to a condition called leaky gut syndrome. This occurs when the gut lining becomes more permeable, allowing toxins and other harmful substances to leak into the bloodstream. This can trigger a systemic inflammatory response, leading to a range of health problems, including autoimmune disorders and chronic diseases.

Also, Read| Is Food The Only Cause For Inflammation?

What Is The Difference Between Bloating And Systemic Inflammation?

The symptoms of systemic inflammation vary depending on the severity of the situation. Here are some of the common symptoms of the issue:

• Fatigue: Systemic inflammation can cause a feeling of fatigue or exhaustion, even after getting enough sleep.

• Fever: A fever is a common symptom of systemic inflammation, as the immune system raises the body's temperature to fight off infection or injury.

• Joint pain and stiffness: Systemic inflammation can cause joint pain and stiffness, particularly in the morning.

• Muscle aches: Inflammation can cause muscle aches and weakness, particularly in the back, neck, and shoulders.

• Headaches: Systemic inflammation can cause headaches, particularly behind the eyes or in the temples.

• Skin rashes: Some types of systemic inflammation can cause skin rashes or hives.

• Digestive issues: Inflammation in the gut can cause digestive issues such as diarrhoea, bloating, and constipation.

• Shortness of breath: Inflammation in the lungs or airways can cause shortness of breath or difficulty breathing.

Can A Change In Diet Help Manage It?

To reduce systemic inflammation in the gut, it is important to identify and address the underlying causes, such as dietary and lifestyle factors. A diet rich in anti-inflammatory foods, such as fruits, vegetables, and healthy fats, can help to reduce gut inflammation. There are three ways to control systemic inflammation:

Limit Your Diet To Natural Foods

The diet is responsible for improving health. One of the best ways to prevent systemic inflammation is by introducing natural foods into the diet, such as fruits, vegetables, eggs, and meat. A natural food diet can help prevent systemic inflammation by reducing the consumption of processed and refined foods that can trigger inflammation in the body. A natural food diet consists of whole, minimally processed foods that are rich in nutrients and antioxidants.

• Rich in anti-inflammatory nutrients: Natural foods, such as fruits, vegetables, whole grains, nuts, and seeds, are rich in nutrients that have anti-inflammatory properties, such as vitamins C and E, flavonoids, and omega-3 fatty acids. These nutrients can help reduce inflammation and promote overall health.

• Low in refined sugars and carbohydrates: Processed and refined foods, such as sugary drinks and snacks, white bread, and pasta, can cause a spike in blood sugar levels and trigger an inflammatory response in the body. A natural food diet, which is low in refined sugars and carbohydrates, can help stabilise blood sugar levels and prevent inflammation.

• Rich in fibre: A natural food diet is typically high in fibre, which can help promote healthy digestion and reduce inflammation in the gut. Fibre-rich foods, such as fruits, vegetables, and whole grains, can also help regulate the immune system and reduce systemic inflammation.

• Low in saturated and trans fats: Saturated and trans fats, which are found in processed and fried foods, can contribute to inflammation in the body. A natural food diet is typically low in these unhealthy fats and instead includes healthy fats, such as those found in nuts, seeds, and oily fish.

Avoid Plant-Source Foods That Cause Bloating

In some cases, avoiding plant-source foods that cause bloating, gas, and loose stool can help reduce inflammation. Certain plant-based foods contain natural sugars and fibres that can be difficult for some people to digest, leading to bloating and discomfort. In some cases, this can also cause inflammation in the gut and throughout the body. For example, certain legumes often cause severe bloating in the body.

Avoid Drinking Calories

Avoiding sweet drinks such as smoothies, protein shakes, soft drinks, and other forms of drinks that contain sugar is necessary to manage inflammation. Limit what you drink to water, black coffee, black tea, green tea, herbal tea, and seltzer.

What Is The Outcome Of A Changed Diet?

Following the change in diet strictly for just a week will show a positive result in the body. This can include controlling inflammation and sugar cravings. Some people can also witness weight loss and good sleep. Therefore, starting today, start focusing on what you are eating.

Also, Read| What Is More Important, What Do You Eat Or How Much You Eat?