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How to reduce chronic inflammation

Sep 8, 2019 | Eat |


How many of you have a family history of type II diabetes, heart disease, stroke, cancer, high blood pressure, Alzheimer’s and other neuro-degenerative diseases?  All of these are Western diseases related to the way we live our lives and caused by a chronic inflammatory reaction.  In previous years, diseases linked to chronic inflammation did not exist in any great number. At the beginning of the 1900s, people tended to die from infections such as tuberculosis, the flu, pneumonia and childbirth.  So why are they on the increase now?

Our response to stress

The answer must have something to do with our modern lifestyles. Because the world has moved on so quickly, our subsequent changes in lifestyle may not always be in line with what is required to live healthily. Also, our reaction to stress has become more prolonged.

For our hunter gatherer ancestors, stressors would have been hunger, thirst or having to escape a predator i.e. situations causing short-term physical crisis.  At this point they would have turned on the stress response and a cascade of stress hormones would then have mobilized resources to enable them to move and find the solution.  Once the danger was over, the stress response would have been turned off.

Nowadays we turn on the stress response in anticipation of danger i.e. at the thought of having to face difficult situations.  And we turn on our stress response for psychological reasons that last decades such as having to pay thirty year mortgages.  In turn we change our behavior to match that anticipation; we work on into the night, we eat in case we get hungry, we drink in case we get thirsty and we don’t move on an empty stomach. Moving on an empty stomach produces the breakdown of our fat reserves to provide energy for our brains so we can make the best decision on how to flee difficult situations.

A chronic inflammatory reaction

A constantly activated stress response produces a chronic inflammatory reaction.  This is because we have not evolved long enough to deal with chronic stress and our immune systems recognize stress hormones as if they were bacteria or viruses.  Key lifestyle factors that can have a pro-inflammatory effect are:

  • Eating too frequently
  • Sipping water or fluids throughout the day
  • Not getting enough sleep/rest
  • Consuming a nutrient-deficient diet
  • Lack of blood sugar control
  • Imbalance of dietary fat intake
  • Eating before movement rather than the other way around.
  • Chronic Stress e.g. financial
  • Exposure to toxic chemicals such as smoking, household cleaning products etc

The Solution

On the In-Sync Diet we aim to restore good health and reduce inflammation through our four pillars of health – Eat, Drink, Move and Rest .  We recommend anti-inflammatory foods and show you how to time your meals in relation to movement. This will help you to lose weight, burn fat and generally have more energy. We also help you to respond to the natural signals of your body to restore balance once more.