All Inflammation is Bad! Right?

Why do I keep hearing about inflammation?

It feels like every influencer under the sun is talking about inflammation…”avoid these inflammatory foods” or “use these anti-inflammatory supplements”. It’s been a big time buzz word that’s tossed around health and wellness circles for the last few years. Well this week we’ll get down to the nitty gritty and find out what the deal with inflammation really is, all while keeping it accessible and digestible…not too many med school grads on my subscriber list! Or high school grads from the looks of it. Yes, I’m talking to you [email protected].

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What is inflammation?

Dr. Peter Attia, author of Outlive - the Science & Art of Longevity, explains inflammation as the body's way of fighting off harmful stimuli and repairing damage. All inflammation is not only not bad but it’s essential to mend the body.

Short-term (acute) inflammation

An immune system response that helps with healing. Symptoms can include redness, swelling and pain. Examples include:

• mosquito bites

• cuts

• sore throats from a cold

• sprained ankles

• getting yolked

*Non-pro pro tip: Don’t ice soft-tissue injuries (like an ankle roll) as it will stunt the inflammation and healing process. Instead seek out compression, isometric exercises and mobility drills…movement is medicine. For more check out Dr. Kelly Starret’s appearance on the Rich Roll Podcast here.

Long-term (chronic) inflammation

Chronic inflammation can harm healthy tissues and is linked to many chronic diseases. This can last for months or years. Symptoms are not as obvious as with acute inflammation and can be asymptomatic. Examples include:

• Arthritis

• Inflammatory Bowel Disease

• Asthma

• Atherosclerosis

• Obesity-related inflammation

Dr. Attia tells us, “When inflammation becomes more chronic, even after the acute problem has resolved, or sometimes when it lingers, that it becomes maladaptive and the balance tips against the host (which is us).” Maladaptive means harmful, I had to look it up.

When you have a prolonged immune system response, it can start to harm healthy tissues.

Chronic inflammation is really what the concern in the health and wellness community is. The link between chronic inflammation and the leading causes of death, like heart diseases, cancer, neurodegenerative diseases and metabolic diseases is remarkably strong.

How do we know if we have chronic inflammation?

Dr. Attia suggests that chronic inflammation can be identified through elevated blood markers like C-reactive protein (CRP) and ferritin, as well as persistent symptoms such as fatigue and body aches.

Conditions like rheumatoid arthritis and inflammatory bowel disease often indicate chronic inflammation.

Lifestyle factors, including diet and stress, also play a role. For an accurate diagnosis, consult with your doc to evaluate these markers and symptoms in the context of your overall health.

What can I do to reduce it?

Nutrition

According to Examine.com, while there’s no formal definition for an anti-inflammatory diet, it emphasizes eating fresh, whole foods such as fruits, healthy fats, lean meats, and vegetables, while limiting processed foods, and trans fats. The Mediterranean diet and DASH diet (Dietary Approaches to Stop Hypertension) are two examples. Elimination diets can help identify inflammatory foods so that you can remove them from your diet.

Many charlatans on social media will tell you that sugar causes inflammation, however inflammation seems to be much more correlated with calorie intake than sugar itself. I’m not saying sugar is an important part of your diet and that everyone should have tons of it. I’m just saying it’s not causing inflammation. For further analysis please see Dr. Layne Norton’s video on sugar’s relationship with inflammation here.

Regular Exercise

Regular physical activity is a great way to reduce chronic inflammation because it boosts your metabolic health and helps get rid of visceral fat (organ fat). Make sure to mix in both cardio and pumping iron into your routine.

Sleep

I feel like I mentioned sleep to improve overall health in almost every issue so far so why stop now. Lack of sleep can ramp up inflammation in your body, while maintaining good sleep habits can help bring those levels down. For further detail on the importance of getting your zzz’s, check out our sleep issue here.

Relieve that stress

Chronic stress comes in many forms and can compound in our minds and bodies, manifesting itself in the physical form of inflammation. Practicing mindfulness, meditation, and deep-breathing exercises are effective ways to help keep stress in check.

Gut health

Keep your gut microbiome healthy with a balanced diet rich in fiber and fermented foods. A well-maintained gut can help prevent the release of inflammatory toxins. Peruse our gut health issue here.

Supplementation

The consensus among experts seems to be that holistic methods make the most sense when fighting chronic inflammation. Taking supplements like omega-3 fatty acids (particularly EPA) can be a great way to help reduce inflammation in your body.

I personally take Carlson’s Super Omega 3 on a daily basis for it’s numerous health benefits. Clinical studies have shown that doses of 1 to 3 grams of EPA per day can significantly reduce markers of chronic inflammation.

Curcumin has also been linked to anti-inflammatory properties but I’ve reduced my intake due to some anecdotal evidence of it hindering other processes in the body. I generally only take 500mg 2x per day of Pure Encapsulations Curcumin when I have an acute injury, like a pulled muscle, and I’m still trying to get my workouts in.

A close friend of mine has been dealing with inflammation from past injuries, as well as muscle soreness from sitting awkwardly in his office chair due to his dog joining him, in said chair, for most of the day. He’s seen a noticeable improvement through supplementing with tart cherry juice and gummies. There is some promising clinical study evidence to support this as well, including a significant reduction in CRP. As I told him, ”Whether it’s placebo effect or not, the tart cherry juice is working, so stick with it.”

As always, it’s important to consult with your doc to determine the appropriate dosage for individual needs and to ensure safety, especially if taking higher doses or combining with other medications.

Keeping chronic inflammation in check is like putting out a wedding huppah fire before it burns down the whole yard (right Focker?). It helps prevent a ton of health issues, from heart disease to arthritis. Plus it makes you feel more energized and less achy overall. So, think of it as a way to keep your body’s engine running smoothly and avoid those unexpected breakdowns!

Check out my Instagram DK Does Midlife for a free inflammation checklist.

If you’re a Spotify customer and would like to explore this topic further, please check out Dr. Peter Attia’s episode on inflammation on his podcast, The Drive, here.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you would like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness ne