Understanding Inflammation: Causes, Symptoms, and Natural Remedies for Better Health

May 18, 2024 ReWild America

Are you giving your body its best chance to function optimally?

In previous posts, we've identified inflammation as a major contributor to various health problems. In this post, we'll explore inflammation in depth. We'll discuss its nature, its causes, and how it affects different individuals. Additionally, we'll outline effective strategies for reducing inflammation, leading to significant improvements in both your mental and physical health.

What is Inflammation in the Body?

Inflammation is a fundamental biological process that serves as a part of the immune system's response to harmful stimuli, such as pathogens, damaged cells, or irritants. It is primarily a protective mechanism intended to eliminate the initial cause of cell injury, clear out dead cells and tissues that were damaged from the original insult and inflammatory process, and to initiate tissue repair.

Inflammation can be either acute or chronic. Acute inflammation occurs rapidly after damage and is characterized by the classical signs of pain, heat, redness, swelling, and loss of function, typically resolving in a few days. Chronic inflammation is a prolonged and less noticeable process, that may result from persistent irritants and can lead to a whole host of diseases.

Processed sugars are one of the biggest culprits in the Standard American Diet that lead to inflammation because they are in almost everything on the shelves in stores.

What Causes Inflammation?
In small amounts, the human body is highly adept at combating foreign invaders. However, when exposed to prolonged threats due to unhealthy environments, lifestyles, and diets, the body's defensive response can become chronic and self-destructive. Below, we explore some of the underlying causes of this prolonged inflammation.

Inflammatory Diet. The Standard American Diet (SAD), characterized by its heavy reliance on processed and ultra-processed foods, is rich in processed sugars, refined flours, and seed oils—all known to significantly contribute to inflammation in the body.
Sedentary Lifestyle. Exercise is one of the most effective ways to combat inflammation and stimulate your body's cells to regenerate and defend against threats. A lack of exercise, daily movement, and a majority of time indoors deprives your body of the opportunity to maintain its ongoing battle against these foreign invaders.
Stress. The average person's day is filled with numerous stressors, including overworking, over planning, work/home environment challenges, and others. These stressors trigger the release of hormones intended for acute emergencies, such as flight-or-fight situations, and are meant to be used sparingly. Chronic exposure to stress can take a significant toll on the body, leading to changes in brain structure and impairing the function of various organs.
Inadequate Sleep. Sleep is a crucial way for the body to repair and replenish itself. However, with the myriad of distractions available and a general undervaluation of sleep, many fail to get the rest needed to fully recover and heal from daily damages. If you consistently get less than 7 hours of quality sleep per night, you are not doing your health any favors.
Nutritional Deficiencies. The SAD often falls short in providing the high-quality nutrients, minerals, and fats essential for human health. Deficiencies or imbalances in these crucial components can deprive the body of the necessary resources to fuel, function, and heal effectively. For example, many Americans are significantly deficient in vital nutrients such as vitamin C, vitamins B6 and B12, folate, vitamin D, zinc, iron, and omega-3 fats.
Toxins. We are exposed to a seemingly endless array of toxins daily, often without our knowledge. These toxins may enter our bodies through various routes: we might ingest them with our food in the form of pesticides, arsenic, lead, and mercury; inhale them from our environment, including emissions from cleaning products, industrial factories, and agricultural sprays; or absorb them directly through our skin from personal care products like makeup, lotions, deodorants, and sanitizers.
Food Allergens. When considering food allergies, we often focus on those that cause immediate, noticeable reactions. However, our bodies can be sensitive to a wide range of foods, and we might not always be aware of it. Reactions can be delayed; for instance, consuming a particular food might lead to a headache or other seemingly unrelated symptoms days later.
Digestive Function and Gut Health. The gut is often referred to as "The Second Brain" due to its profound connection to our overall mental and physical health. If your gut or digestive system is compromised, you are likely to experience a range of unwanted physical and mental health symptoms.

The quality of life most have accepted as “normal” is far from how our bodies are meant to function and feel. Are you experiencing any of these following symptoms? They are likely linked to inflammation.

What Does Inflammation Look Like?

Below are some, but not all of the possible symptoms/diagnoses associated with inflammation.

Physical Health:

-Autoimmune diseases, seasonal allergies, food allergies, asthma, cardiovascular disease, cancer, diabetes, frequent colds/infections, eczema, acne, rashes, arthritis, irritable bowel syndrome, inflammatory bowel disease, heart disease, obesity

Mental Health:

-Depression, Autism, Alzheimer’s (now being referred to as type III diabetes), Dementia, Parkinson’s, anxiety, Bipolar disorder, Schizophrenia, Obsessive-Compulsive Disorder (OCD), Post-traumatic Stress Disorder (PTSD)

Get in nature, get moving, fuel yourself with the proper foods and nutrients and feel how you are meant to feel.

How to Combat Inflammation:
The most effective way to manage and reduce inflammation is by evaluating and modifying your current lifestyle and habits. Here are some practical tips to help you make adjustments that can decrease inflammation and yield noticeable improvements in both your mental and physical health.

Diet. What you consume plays a crucial role in your health. Not only does it fuel your body and cells, providing energy and the potential to feel good, but it also significantly impacts your gut health and can help heal past damage.
Our advice would be to absolutely avoid consumption of the things we know cause inflammation and are terrible for everyone’s overall health: processed sugar, seed oils, and processed foods in general.
Next, we would suggest an elimination diet. These work very well for figuring out what could be triggering inflammation. Some sources that are common triggers for individuals are gluten, pasteurized dairy, soy, nuts, nightshades, alcohol, corn, eggs, and fish.
Stick to as natural of a diet as you possibly can - organic fruits and vegetables, pastured raised or 100% grass-fed animal meats and raw dairy. We love adding raw, unfiltered honey and organic maple syrup to things when we have a sweet tooth. Check out a previous post on How to Navigate Diet and Nutrition Advice.
Exercise. Research extensively supports the positive effects of exercise on both mental and physical health. Numerous studies have highlighted how exercise helps reduce inflammation. When you exercise, your body activates its anti-inflammatory processes, releasing hormones and proteins that stimulate the production of anti-inflammatory cytokines while reducing pro-inflammatory ones.
Exercise also plays a crucial role in enhancing immune and cardiovascular functions, which further helps in reducing inflammation.
Moreover, if you have ever engaged in physical activity (and we hope you have), you've likely experienced its immediate uplifting effects on mood and mental health. So, make sure to integrate regular exercise into your routine!
Limit Toxin Exposure. Focus on what you can control. Unfortunately, much of what we are exposed to stems from sources beyond our individual control, such as emissions and products used by factories, restaurants, industrial farms, and workplaces.
However, you can take charge of certain aspects of your environment. Opt for lotions, deodorants, cleaning supplies, and makeup that contain all-natural ingredients. A good rule of thumb is to avoid products with long or incomprehensible ingredient lists.
Make all your own meals - avoid fast food chains and restaurants! Choose organic fruits, vegetables, and cooking ingredients whenever possible, and select pasture-raised or 100% grass-fed animal products, along with wild-caught seafood, to minimize your exposure to pesticides and other harmful chemicals.
Grounding and Time Outdoors. Check out our recent post to discover The Remarkable Health Benefits of Grounding and its effect on inflammation. Spending time outdoors in nature—whether through grounding, forest bathing, walking, exercising, or simply sitting on a bench and observing—helps reduce stress. Since stress is a major contributor to chronic inflammation, dedicating time each day to outdoor activities can aid in managing stress. This not only benefits us physically but also provides a mental respite from daily distractions, allowing us to be fully present in the moment.
Quality Sleep. Sleep is essential for overall health, playing a crucial role in the body’s healing and restoration processes. It supports the repair and regeneration of cells, tissues, and blood vessels, which aids in recovering from physical stress and injuries. Additionally, sleep is vital for cognitive functions such as memory consolidation, emotional regulation, problem-solving, and decision-making.
Adults typically need at least 7 hours of restful sleep each night to fully recover and function at their best. Establishing and maintaining a healthy nighttime routine is key to prioritizing sleep and ensuring good health.

Understanding and managing inflammation is crucial for maintaining both mental and physical health. By emphasizing a natural, well-balanced diet, regular exercise, sufficient sleep, and minimal exposure to toxins, you will not only help reduce inflammation but also enhance your overall well-being.

Remember, small consistent changes can lead to significant health benefits. Start today, and make the fight against inflammation a key part of your journey towards a healthier life!

Resources:

The UltraMind Solution

Exercise and Inflammation

The Effects of Chronic Stress on Health

Main Nutritional Deficiencies

Cancer and Non-Cancer Health Effects From Food Contaminant Exposures

Leaky Gut: Mechanisms, Measurement and Clinical Implications in Humans

Inflammation, Autoimmunity and Neurodegenerative Diseases, Therapeutics and Beyond

Associations Among Inflammation, Mental Health and Quality of Life

The Second Brain: Trust Your Gut

Elimination Diet & How To Start an Elimination Diet

All About Honey: The Ultimate Preparedness Staple