Inflammation Nation
Half of all deaths are now related to chronic inflammation.
Chronic inflammatory diseases have been recognized as the most significant cause of death in the world today.
Furman, D. et al., Nature Medicine 25, 1822-1832 (2019)
Inflammation is a natural and completely normal protective physiological mechanism in the body. In response to damaged tissue or perceived infection, the body mounts a defensive strategy, typically characterized by local swelling and white blood cells. The inflammatory reaction can last mere minutes or days, depending on how the body perceives the severity of the injury or invasion.
Acute inflammation lasts only as long as the offending condition persists, tends to be quite high-grade, and is biochemically noticeable by several inflammatory markers that can be seen in blood samples.
Systemic chronic inflammation (SCI), on the other hand, is marked by long-term, low-grade, inflammation that often affects the entire body, with no universally accepted biomarkers. Such inflammation seems to be increasing dramatically, with sedentary lifestyles (including time sitting in front of computers), poor diets, less sleep, and higher rates of anxiety and stress.
The bad news is that there is no cure for chronic inflammation. The good news is that modification of lifestyle, and in particular, diet, physical activity, and stress, can significantly reduce systemic inflammation.
In particular:
Eliminate high-glycemic foods, simple carbohydrates, and added and refined sugars, saturated trans fats, and hydrogenated oils.
Add good fats like those from avocado and low-mercury fish sources, as well as fiber, fruits, and vegetables.
Get more daily exercise, both cardio and strength training, as well as sleep.
Reduce anxiety and stress. Try a daily guided mediation.
While the incidence of traditional well-known communicable diseases like hepatitis, mumps, and measles have been dropping steadily, we have seen the opposite occur with immune disorders has been skyrocketing.
As chronic inflammation gains more medical research attention, the link between gut health, and in particular healthy gut microbiome and immune function is becoming increasingly recognized. One such line of reasoning is that poor gut health can lead to chronic inflammation that can, in turn, lead to auto-immune disorders.
The reasons why someone might have a less than optimal gut microbiome are many and represent the frontier of our understanding of gut health, immunity, hormones, and chronic inflammatory diseases.
It is thought that our adult microbiome may well get its start when we are infants, in particular during our first year of life, where our individual exposure to our environment is now being considered a formidable determinant of life-long health. Of course, our microbiome can change — and quickly. Even when we travel, our exposure to new environments, foods, and stressors can alter our microbiome in as little as a day. Less than desirable bacteria can infiltrate a gut when so-called good bacteria are in lower numbers. Bad bacteria can release exotoxins that result in an immune response, and as we can well imagine, can lead to chronic auto-immune responses and inflammation, if left unchecked.
While we can’t control the inflammatory response of our microbiome or effects from our early childhood, we can manage facets of our lifestyle that have a significant impact on inflammation, and potentially, disease processes.
Tips for Travel
Do consult a medical travel clinic to ensure you are properly prepared and vaccinated for the locales in which you are traveling
Ask your healthcare provider about carrying a probiotic in the event you require antibiotics.
Eat travel friendly foods that are unlikely to cause GI distress. Ensure food comes from vendors that are likely to have high standards for food safety.
Use travel as a time to destress, sleep, exercise, eat well, and re-charge. Take this feeling home with you.
This article does not constitute medical advice. Always seek the opinion of a medical professional before starting a nutrition or fitness program.