When I started connecting the dots between my diet and lifestyle, chronic inflammation and disease, I felt empowered to take charge of my health. Why? Because our daily choices are the root of chronic inflammation.
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-passionate 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. Then, we’ll cover the causes of chronic inflammation and how to reduce its impact on your health.
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 huge piece of our health challenges today. It’s also the type of inflammation we’re focusing on in today’s post. Here’s chronic inflammation in a nutshell from my latest book, 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!” In a word: shit.
Chronic inflammation is triggered by numerous factors, but most of them are within your control and can be avoided or replaced. Take a look at this list. Anything sound familiar?
- Poor dietary choices: processed foods, too many animal products (factory farmed are the worst offenders), sugary drinks, trans fats and certain unhealthy saturated fats, and excess alcohol.
- Gut health issues
- Food allergies
- Chronic infections (bacteria, viruses, yeast, parasites)
- Stress and exhaustion
- Sedentary lifestyle
There are countless other causes of chronic inflammation, but these are some of the biggies. If you don’t think that these things are a risk to your long term health — think again. Next stop, the toll they take on your well-being.
Over time, chronic inflammation wears out your immune system, leading 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.
The integrative MDs I know and trust are helping their patients identify and address their health issues by looking at the way they lead their lives and nipping their inflammation-happy habits in the bud. If possible, find an integrative doctor who can help you along the way and target your unique needs. They can also test your blood for inflammation (make sure your doc requests a CRP—C-reactive Protein test).
Although this may seem overwhelming, it’s actually the opposite. The following tips will empower you and help you reduce inflammation over time. Try a few (or just one) of these suggestions on for size and see how you feel. As always, slow and steady wins the race (or in this case, puts out the fire!).
1. Eat more plant-based, whole, nutrient-dense foods.
Crowd out the inflammatory foods we discussed above (refined sugar and flour, processed junk, animal products, etc.) by adding a variety of plant-based whole foods to your diet. These foods will flood your body with the vitamins, minerals, cancer-fighting phytochemicals, antioxidants and fiber it needs to recover from chronic inflammation. Need recipes? I’ve got you covered! Check out the KrisCarr.com recipe page, Crazy Sexy Kitchen and Crazy Sexy Juice. Watch these videos if you’d like to see what I’m eating (morning, noon, and night) and what I’m cooking up in the kitchen — Vegan Penne a la Vodka anyone? Isn’t fighting chronic inflammation delicious?
2. Focus on gut health.
Your gut holds approximately 60-70 percent of your immune system, so it stands to reason that it would be a great place to reduce chronic inflammation. And if your gut is in bad shape, you can only imagine that your immune system is in some serious trouble. Check out my tips for improving gut health here. A great way to start is by taking a daily probiotic (just make sure it’s high quality — Dr. Ohirra’s, Primal Defense, Healthforce Nutritionals (Friendly Force) and MegaFood’s Megaflora are good brands).
3. Identify and address food allergies and chronic (or hidden) infections.
You could be fighting a losing battle if you’re ignoring potential food sensitivities and/or infections. If your body is working to cope and fight these challenges everyday, you can bet that you’re stoking the fires of inflammation on a regular basis.
Gluten, soy, dairy, eggs and yeast are common food allergens that might be distracting your immune system every time you sit down for a meal. These allergies can be identified with a blood test. Check out Metametrix lab for a complete food allergies test.
Become a symptoms detective. Only you can determine how you feel when you eat, which is where an elimination diet comes in handy. While following the elimination approach, you remove all common allergens from your diet and then slowly reintroduce them, one by one. Talk to your doc about these options, and do some independent research at Google University.
Another possibility worth exploring is chronic infection (bacteria, viruses, yeast, parasites). These guys could be hiding out in your body just under the radar and dragging your immune system down. You have a couple options for testing — look at your bloodwork and/or your poop. It may not be pretty, but knowledge is power, so be brave and have your stool checked. As I mentioned in my recent blog on gut health, you can have your stool analyzed also by Metametrix or Genova Diagnostics. This analysis will identify parasites, abnormal bacteria, yeasts and other gastrointestinal issues, which will help you create a game plan that targets the infection, ideally with the help of an integrative MD or naturopath.
You may also want to look into Leaky Gut Syndrome, a condition that can result in damage to your intestinal lining. When this occurs, bacteria, undigested food and other toxins can literally “leak” into your bloodstream, triggering an autoimmune response and a host of painful inflammatory symptoms. A simple urine test, such as Genova Diagnostics’ Intestinal Permeability Test, will tell you if you need to plug up those leaks — so to speak.
4. Relax and rest more.
Your body is hard at work repairing and restoring your glorious cells while you sleep. Most doctors recommend seven to eight 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. It stands to reason that you can easily 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!
5. Reduce toxins in your food, home and personal care products.
Your body’s alarm system goes off when you absorb toxic chemicals and pesticides through your digestive tract and your skin. Cut down your exposure by eating organic foods whenever possible and choosing non-toxic personal care and cleaning products. EWG’s Skin Deep database, tips on homemade cleaning products and Clean Fifteen/Dirty Dozen charts will help you determine the healthiest choices for you and your family.
There are many more ways to reduce chronic inflammation, but these five suggestions are a great place to start.
Healthy Habits to Boost Your Family’s Fall Immunity!!
Maintaining a robust immune system is essential year-round, but it can be imperative in the fall when cold and flu season begins and the weather changes. Here are some tips to help boost your immunity during the fall:
Eat a Balanced Diet:
Poor-quality diets leave us nutrient-depleted and commonly cause weakened immune responses. Consume various fruits, vegetables, whole grains, lean proteins, and healthy fats to provide your body with essential vitamins and minerals. Purchasing organic produce as much as possible reduces your exposure to carcinogenic pesticides.
Stay Hydrated:
Drink plenty of water to support overall health and help your body function optimally. Drinking water and staying hydrated allows your body to receive electrolytes and helps your bodily functions run optimally. Water also helps your body naturally eliminate toxins and other bacteria that may cause illness — especially during cold and flu season.
Get Adequate Sleep:
Aim for 7-9 hours of quality sleep per night to allow your body to repair and regenerate. Getting sufficient sleep is vital to good health. Get seven to nine hours of uninterrupted sleep a night so your body can fully rest and recharge for the next day.
Exercise Regularly:
Regular physical activity boosts circulation, reduces stress, and supports overall immune function. Getting moderate to vigorous exercise each day is one of the most important things we can do for our health. The key is to avoid overtraining, which can add to your body’s stress levels, and to exercise in ways you genuinely enjoy.
Manage Stress:
Did you know prolonged stress can lower the body’s pathogen-fighting white blood cell count? Practice stress-reduction techniques such as mindfulness, meditation, or breathwork to keep stress levels in check, as chronic stress can weaken the immune system. Managing stress is always easier said than done, but try and start small. Even a few minutes of breathing deeply when you feel triggered is beneficial!
Wash Your Hands:
Frequent handwashing with soap and water is one of the most effective ways to prevent the spread of germs. Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap. Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers, and under your nails. Scrub your hands for at least 20 seconds then air dry or dry with clean towel.
Probiotics, Prebiotics and Postbiotics:
Include probiotic- and postbiotic-rich foods (e.g., yogurt, kefir, sauerkraut) and prebiotic-rich foods (e.g., garlic, onions, bananas, fiber) to support gut health, which plays a crucial role in immunity. Healthy food choices are always your first defense for strong immunity, but often, they are not enough, and a high-quality probiotic supplement is needed. Be sure to choose a supplement offering all three super-charged immunity-modulating ingredients.
Remember that no single action or supplement can guarantee immunity. The combination of these healthy habits helps support a robust immune system. Factors like age, underlying health conditions, and genetics can also influence your immune response.
Always consult a healthcare professional before significantly changing your diet, exercise routine, or supplement regimen, especially if you have underlying health concerns. They can provide personalized advice based on your specific needs and circumstances.
Healthy Activities Ideas for the Entire Family for the Fall Season
The days are shorter, the weather is cooler, and it’s a great time to get your family outside! Moving not only keeps you well during the fall, but it is also a beautiful time of year to appreciate nature and bond with your family and friends. Here are some healthy fall activities to change up your everyday routine.
Take a Hike
What may have been miserable in the summer heat is now a relaxing activity the whole family can enjoy. It’s time to lace up the hiking boots and hit the dirt paths for an active day that might not even feel like exercise. Check out local gorgeous scenic trails and state parks.
Go Apple or Pumpkin Picking
Visit your local apple orchard and pumpkin patch and spend family time hunting for the perfect pick. Most orchards offer kids’ hayrides, cider tastings, and plenty of outdoor games to play, as well as amazing mental and physical health benefits for the whole family.
Roast Pumpkin Seeds
Instead of tossing out all the seeds when you carve a jack-o-lantern, try roasting them. Roasted pumpkin seeds are full of nutrients, provide needed magnesium, and there are a number of delicious ways to season them.
Rake Leaves
Rather than use a noisy and potentially hazardous leaf blower, get the whole family involved. Raking builds upper body and core strength and is a great way to get everyone out in the fresh air. Don’t forget the best part: Rake all the leaves into a pile for the little ones to jump on.
Go Birding
There are lots of ways to enjoy bird watching. Some folks travel the world just to find elusive species, but you can see quite a few in your own area. Find the local birds for your region and practice using their names with your kids. Make toilet-paper-roll binoculars with your children and go on nature walks to see what kind of birds you can find. If you really enjoy it, consider a longer-term excursion, or make your own backyard bird feeder and see who stops by to visit.
Take a Cemetery Walk
Halloween is almost upon us, and it’s never too early to get into the holiday spirit. Chances are there’s a cemetery in your area, which can double as a free, peaceful walking trail. Walking for 30 minutes a day is a great way to improve overall health and stay in shape for parents and kids. Use the opportunity to talk with your children about what life was like when cemetery residents were alive. And be sure to respect cemetery rules.
Ride a Bike
Before it gets too cold, take family bike rides and check out the fall foliage. Local trails and greenways are great low-traffic options for family riding. Or just take a spin around your neighborhood and see what kinds of leaves you can spot. If you have a kid who still needs to learn how to ride a bike, now is the perfect chance to get some practice in before winter.
Next time you find your family buried in blankets watching TV all day, try one of these activities to keep them healthy and busy. You’ll not only keep everyone active but also create fun fall memories that will last a lifetime.
