What is Inflammation: Know About Different Ways to Minimize It

Let’s say you cut your finger accidentally while chopping veggies in the kitchen. Your finger gets sore, red, and swollen all of a sudden. This is how your body is processing the injury and is sounding an alarm to alert you!

Your body initiates the healing process in an injured location by sending healing substances and particular cells, much like you would if you needed assistance.

Therefore, inflammation is the process that helps to heal you. It is something that looks after so that everything functions properly!

What is Inflammation?

Your body’s response to anything unrecognized, i.e., a disease, injury, or foreign object (such as bacteria or hazardous chemicals) that enters your body, is inflammation. Inflammation is a normal and essential process that allows your body to heal.

For example, a fever might indicate that your body’s inflammatory system functions properly when sick. Your immune system may launch its first defenses in response to an invasion (such as a virus) or an injury. These are cytokines—substances that might encourage the production of more inflammatory cells ^[1].

These cells may initiate an inflammatory response to repair damaged tissue and capture pathogens or toxins. Pain, edema, or discoloration may all result from inflammation, indicating your body is self-healing. Both pain and inflammation should be moderate in a typical setting.

However, if inflammation spreads too far or occurs in healthy tissues, it may harm you. Thus, we may say that inflammation is a normal and essential part of the healing process, but chronic inflammation may be harmful and a leading factor in various health issues.

To learn more about acute and chronic inflammation, read our comprehensive article, “Difference Between Chronic and Acute Inflammation.“

The 5 Signs of Inflammation ^[2]

The four cardinal signs of inflammation may affect different parts of the body. These are rubor (redness), calor (heat), tumor (swelling), and dolor (pain). The fifth one, functional lasea or loss of function, was added by Rudolf Virchow later. ^[3]

#1 Rubor or Redness

Because the blood arteries in inflammatory parts of the body are more expansive than usual, inflammatory areas may seem red.

#2 Calor or Heat

More blood flows to inflammatory parts of the body, which is why they feel warmer.
People with arthritic problems may have heated, inflammatory joints. The skin surrounding the joints might not be as heated, though.

Fever may result from whole-body inflammation because the body’s inflammatory response occurs while battling an infection or disease.

#3 Tumor or Swelling

Inflammation in a portion of the body might result in swelling or congestion. It refers to an abnormal enlargement of a specific area or body part, mainly due to fluid accumulation. Pain may result from swelling pressure on the skin and other tissues.

However, swelling may still happen, particularly after an injury. So, swelling might not always indicate inflammation.

#4 Dolor or Pain

Chemicals that cause acute or chronic inflammation may excite nerve endings, making the affected areas seem more sensitive. 

Joints and muscles might hurt as a result of inflammation. An individual with chronic inflammation will be susceptible to discomfort and stiffness. You may feel touch sensitivity in the inflammatory areas.

#5 Functional Lasea or Loss of Function     

Function loss resulting from disease or injury might be a sign of inflammation. For instance, breathing may become difficult due to an injured joint or a respiratory infection generating signs of lung inflammation. Or if your ankle sprained, it might get swollen, and you won’t be able to walk. This is nothing but inflammation.

When an injury first appears, it causes acute inflammation; if it lasts several days, it might become chronic.

#6 Additional Signs and Complications^[4]

When inflammation is severe, it may cause more signs and symptoms, including

• Exhaustion
• Fever
• A general feeling of sickness
• Trouble sleeping

Healthy Eating Tips To Help Reduce Inflammation

#1 Eat A Diet High In Fruits And Vegetables

Add as much fruit with vivid colors as you can. You can aim for 2-3 daily servings of 1/2 cup or more fruit and vegetable intake. For specific suggestions, please consult our esteemed nutritionists or dieticians!

Benefits associated with different colors vary. Colorful fruits and vegetables contain natural antioxidants and polyphenols^[5].

Different vitamins and minerals might guard against inflammation. Research shows that vitamin K-rich leafy greens like spinach and kale, berries, and yellow and orange fruits and vegetables may be particularly protective^[6].

#2 Eat Fibre-rich Food

Fibre is vital for the health of our digestive tract and the entire body. Sadly, most Indians consume only 50% of the daily recommended quantity of fibre. It is good to aim for 25 grams for women and 38 grams for men daily ^[7].

This includes barley, oats, jowar, buckwheat, bajra, Aashirvaad Millets, quinoa, and whole grains, including brown rice and whole wheat products. Additionally, you may search for starchy veggies like corn, beans, peas, winter squashes, sweet potatoes, and potatoes ^[8]. You can also include a range of whole plant foods to help you meet the daily recommended intake.

Maybe you occasionally struggle to organize balanced meals and constantly look for ways to boost your fibre intake. But wonder how to go about it and whom to consult.

So worry not, folks, because your journey of a balanced diet is just a click away as Aashirvaad Atta with Multigrains, and a group of qualified nutritionists has developed the My Meal Plan to ascertain how much fibre you daily take. It also offers you a thorough meal plan that fits with the recommended intake.

So make the most of it by just clicking the link.

#3 Select Leaner Sources Of Animal Protein And Plant-Based Options

Proteins are necessary for the regeneration and repair of tissues in the body. An appropriate protein intake might aid the body in rebuilding and repairing damaged tissues caused by inflammation, which in turn reduces the persistence of inflammation.

Moreover, proteins are the building blocks of numerous immune system elements, and getting enough protein may support the immune system effectively^[9].

Thus, you should add more plant-based protein sources to your diet. This may include beans, lentils, nuts, seeds, and soy products (tofu, tempeh, edamame, and soy milk). You may also select lean meats such as turkey, chicken, and fish to minimize inflammation in the body.

#4 Be Conscious of Your Fat Sources

The proportion of omega-3 to omega-6 fatty acids in your diet is essential to manage weight^[10]. Fish, flaxseeds, and walnuts are rich sources of omega-3 fatty acids, which may provide you with anti-inflammatory properties.

On the other hand, high consumption of omega-6 fatty acids, which are present in vegetable oils like soybean and maize oil, may exacerbate inflammation. Thus, retaining the balance is one of the keys!

Additionally, selecting monounsaturated and polyunsaturated fats, which are present in nuts, avocados, and olive oil, may help maintain the strength and efficiency of cell membranes. Eventually, it may affect the chances of inflammation.

You might also want to consume fewer saturated fats^[11]. These consist of processed meats, butter, fatty meats, chicken skin, cheeses, and other high-fat dairy items.

As a healthier substitute for trans fats, you can opt for AASHIRVAAD SVASTI Pure Cow Ghee. It is free of any harmful trans fats, which is ideal for cooking and complementing the flavor of your food.

#5 Be Mindful of  Sugar Consumption

When sugar enters the bloodstream, it might interact with fat or protein to form harmful substances. This results in inflammation and oxidative stress. Gradually, the body becomes insulin-resistant and stores fat around the abdomen due to high blood sugar.

Inflammation is frequently linked to this kind of body fat in obese people. Furthermore, the central nervous system might produce inflammatory chemicals due to elevated blood sugar^[12].

Limiting sugary drinks such as soda, lemonade, and sweetened teas and coffees may lower the risk of chronic inflammation. Be mindful of added sugars in foods like pastries, desserts, salad dressings, cereals, and snacks such as crackers and chips. You can contact our dieticians for an expert advice considering sugar intake!

#6 Restrict Or Abstain From Alcohol

Alcohol may worsen chronic inflammation by altering the gut microbiome. If you’re craving alcohol, limit your daily intake to one drink or fewer on average. However, dieticians or experts can suggest you precisely on this!

#7 Include Anti-Inflammatory Spices and Green Tea in Your Diet

Antioxidants are abundant in green tea and certain spices. By eliminating harmful free radicals from the body, antioxidants might aid in the fight against oxidative stress and reduce inflammation.

Additionally, the substances in green tea and spices may boost immune system performance and aid the body’s defense against illnesses and inflammation-causing infections ^13].

Compounds found in herbs and spices may also assist in the fight against inflammation. Some examples are garlic, oregano, ginger, cloves, turmeric, nutmeg, cinnamon, and pepper.

Precisely, maintaining a healthy lifestyle requires a balanced diet. See our authorized dieticians for a 45-minute consultation to get a customized nutrition plan made specifically for you. All you need to do is make an appointment with the nutritionists and dietitians, meet the dietician over a video call, and ask any questions.

Other Ways to Minimize Inflammation

It would be best if you made a few modifications to your lifestyle in addition to dietary adjustments to assist in combatting chronic inflammation. Here are a few recommendations for reducing inflammation:

• Do some yoga: This is an old Indian technique that emphasizes breathing. Additionally, it reduces cortisol levels, a hormone linked to stress. Regular yoga practice may also help you feel calmer. It may also mitigate inflammation-related symptoms like elevated blood sugar and cholesterol.
• Give up smoking: There is a long list of adverse effects of smoking. Among them is increased inflammatory levels. Determine the day you want to give up. But you don’t have to do it by yourself. Your physician may devise a strategy to help you permanently break the habit.
• Use stress-reduction strategies: Make time for de-stressing hobbies such as meditation, journaling, yoga, outdoor walks, reading, spending time with loved ones, gardening, or any other pastime. Stress may have an inflammatory effect on the body. Take a break from your computer, phone, and other electronics to relax, reflect, and deal with your emotions. Being socially active can also help!
• Sustain a healthy weight: Ask your healthcare practitioner about the healthiest and safest methods to manage weight if you are not having a desirable Body Mass Index!
• Engage in regular exercise: You may enhance your digestion, reduce stress, maintain a healthy weight, and preserve your bone and muscle mass by engaging in regular exercise. Aim for 150 minutes of moderate cardiovascular exercise each week, which might include walking, biking, swimming, hiking, tennis, dancing, aerobics, plus at least two strength training sessions.
• Maintain proper sleeping habits: Try your best to sleep seven to nine hours a night in a cool, dark room; avoid using electronic devices an hour before bed; purchase a comfortable mattress, pillow, and sheets; and see your primary care physician if you experience fatigue regularly.

The Last Say

Inflammation may be a good thing. The body uses the inflammatory response to defend against harm when you suffer a cut, burn, or bruise. However, problems arise when the inflammatory response persists and turns from brief, beneficial, and confined to persistent and detrimental issues.

Prolonged inflammation may alter cells, leading to illness and early cell death. While some inflammation-related factors cannot be changed, such as aging, many healthy lifestyle modifications, such as avoiding tobacco, will decrease inflammation.

Remember that all your strategies to minimize inflammation are greater than the sum of its parts. One step will not make or break the chronic inflammation – consistency over time matters.

By keeping these tips in mind, you’ll adopt a healthy eating pattern to help manage chronic inflammation and some of its associated health problems.

Frequently Asked Questions