WELLNESS Starts on Your Plate: HOW YOUR DIET AFFECTS INFLAMMATION

Inflammation is a hot topic lately, and for good reason. Beyond acute inflammation - for example swelling when you sprain your ankle - chronic inflammation plagues our society. This is long-term inflammation due to illness, environment, and diet.

Inflammation from Your Diet Matters

It is no secret that processed foods are not good for us when they become a staple of our diets. Foreign chemicals found in packaged foods directly impact inflammation by triggering immune responses.

Another overly-abundant source of inflammation? Alcohol. Our body recognizes alcohol as poison and actively works to flush the system out...aka inflammation.

We are huge advocates for moderation. I personally love energy drinks (years of Adderall for my ADHD followed by self-medication with caffeine, and I know it isn't good); many of us enjoy a cocktail or glass of bourbon from time to time; hormonal fluctuations sure do make that pre-packaged mac n cheese look delicious once a month, too.

However - and here is the important part - occasional additions of inflammation-causing foods isn't what matters. The key is that 80-90% of your diet should be inflammation-soothing foods.

Inflammation Saps your Energy

The easiest example for this is alcohol. Anyone who consumes "one for the ditch" knows the feeling the next day: lethargy and laziness.

Of course, chronic inflammation is more nuanced that a wicked hangover. When our diet is loaded with inflammatory foods, it affects our energy through blood sugar swings, insulin resistance, and the ability for our bodies to use the food we feed it as fuel.

Inflammation Leads to Joint Pain

During COVID, my boyfriend's daughter and I would laugh at the "old man" noises he would make. The reality was we were drinking everyday, eating different foods, and all of us were insanely inflamed. After years playing sports and serving our country in the Army, his joints were affected more than anything.

Most of us have twisted an ankle, sprained a wrist, or something similar and felt the acute affects of inflammation in a joint. Chronic inflammation can present differently: as cracking and popping, more effort to move the joint, or even just general achiness in movement.

Eating an anti-inflammatory diet can reduce the overall presence of inflammation in the joints, helping us move better and with less pain - something that becomes more important as we age.

Your Gut HATES Inflammation

You have experienced inflammation in your gut: upset stomach, acid reflux, or a flu. It happens, but your diet can help keep a more even keel.

When you eat inflammatory foods - which by the way can be different for every body - a few things happen in your gut/digestive system:

1. Disruption to the intestinal barrier. Inflammation can affect the cells and tight junctions lining the intestines, potentially making the barrier more permeable.

2. Alterations to the gut microbiome. An inflammatory environment can change the balance and diversity of microorganisms living in the digestive tract.

3. Affects on digestion and bowel function. Depending on the underlying cause, inflammation may contribute to abdominal discomfort, bloating, diarrhea, constipation, or changes in motility.

4. Influences in nutrient absorption. Significant or prolonged intestinal inflammation can interfere with the absorption of certain nutrients.

5. Creates a feedback loop. Changes in the microbiome and intestinal barrier can stimulate additional immune activity, potentially perpetuating inflammation.

By discovering foods that keep inflammation at bay, you help to build homeostasis - as well as a toolkit for fighting inflammation when it does happen.

Sustainability is Key

Do not - I repeat, do not - go down the anti-inflammatory rabbit hole on the internet. It is overwhelming and you will have 100 different answers.

Sustainable changes with the help of a nutritionist - like Nicole at Solmira - is the best way to make these shifts. I personally started my anti-inflammation journey with a simple goal: reduce the amount of added sugar in my diet. Then, I reduced caffeine, then soy (I found out in an elimination diet I am super sensitive to it).

One change a month to stack healthy habits is proven to lead to a lifestyle change vs. an all or nothing mindset.

Start here: What is one thing you consume that makes you feel yucky?

Then: Figure out how often you consumer it.

Next: Reduce that by 25% for 2 weeks; or remove it from your diet 5/7 days of the week; etc.

Future: Reduce by more; pick another inflammation-causing food to reduce; start looking at your household products for toxins, etc.

The goal is to make every adjustment manageable until you completely overhaul your life over time. One day at a time.

Another exciting option: Solmira is launched Sol Food, a clean, locally-focused grab-n-go and meal prep program that can be customized to your needs.

Need more help? Email Nicole at nutrition@solmirawellness.com to set up a consultation.