What Contributes to a “Pro-Inflammatory” Lifestyle?

Curious as to what contributes to a “pro-inflammatory” lifestyle?

Inflammation is a normal bodily mechanism in response to infection, illness or injury. This acute inflammation usually lasts anywhere from a few days to a few weeks until the insult subsides. This inflammation can be as a result of exercise, the flu, a sore throat, a scratch, or other physical trauma. Chronic inflammation refers to a prolonged inflammatory response. Chronic Inflammation can last a few months or many years and is characterized by an increase in immune system markers, such as white blood cells and possibly certain antibodies. Chronic inflammation in the body is known to contribute to several chronic diseases such as diabetes, heart disease, asthma, inflammatory gut disorders, arthritis, obesity, cancer, and neurodegenerative diseases.

A literature review published in The Journal of Manipulative and Physiological Therapeutics, found that an inadequate intake of fruits and vegetables can result in a suboptimal intake of antioxidants and phytochemicals and an imbalanced intake of essential fatty acids. Through different mechanisms stated in the review paper, each nutritional alteration can promote chronic inflammation and disease. The good news is that we can shift our body out of a pro-inflammatory state with proper nutrition and lifestyle choices, but first, we must identify the main contributors and imbalances to correct them.

 Here is a list of the main contributors to inflammation in the body:

1.    High-sugar foods: Immunosuppression for 2-4 hours after eating

2.    High-fat foods: Especially foods with arachidonic acid and saturated fats (dairy and animal fat primarily)

3.    Food Allergens: Allergens may form immune complexes and lead to inflammation

4.    Insufficiency of fiber: Fiber pulls toxins from the GI tract and acts like a broom to sweep them out

5.    Insufficient phytonutrients: Phytonutrients found in fruits, vegetables, nuts, and seeds act as anti-inflammatories and antioxidants, which quench inflammation

6.    Insufficient exercise: 1) Adipose tissue (fat) is pro-inflammatory; 2) Exercising muscle reduces inflammation improves insulin sensitivity

7.    Vitamin D deficiency: Causes inflammation, promotes autoimmunity, and expedites progression of osteoarthritis

8.    Fatty acid imbalances: Insufficiencies of Omega-3 and -6 fats, along with excesses of saturated fat and trans-fats lead to inflammation

9. Vitamin and mineral deficiencies: Especially magnesium, deficiency of which is seen in 20-40% of most “industrialized” populations.

10. Xenobiotic/toxin accumulation: Non-specific but can lead to inflammation and is an under-diagnosed problem

11. Emotional stress and toxic relationships: Promote inflammation, impair wound healing, and promote immunosuppression

Seaman, D. R. (2005). The diet-induced proinflammatory state:. Journal of Manipulative and Physiological Therapeutics 25(3), 168-179. doi:10.1067/mmt.2002.122324