“Some foods contribute to chronic inflammation, and therefore, disease.”

What we eat has the power to contribute to chronic disease processes (i.e., autoimmune disease, diabetes, cardiovascular disease) via the promotion of chronic inflammation. This is not to be confused with acute inflammatory states designed to heal localized injury via capillary dilation and leukocyte infiltration. In order to manage chronic lifestyle disease effectively, it is important to understand foods that promote healing. In today’s episode, I share my own experience with sciatic nerve injury and provide an overview of evidence found in peer-reviewed literature.

FMP 84 – Chronic Vs. Acute Inflammation

1. What We Do:
   
   • Behavioural Medicine and Health Psychology
     
   • Providing easily accessible content designed to help you design your own transformative experience.
     
   
   
2. Today:
   
   • I disclose my battle with Sciatica and how I am managing it.
     
   • I review the difference between chronic vs. acute inflammation and the associate with diet.
     
   
   
3. How to Listen:
   
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Inflammation – What is it?

1. Acute Inflammation
   
   • “The right,” kind of inflammation essential for healing acute injury.
     
   • “…capillary dilatation and leukocyte infiltration, causing redness, heat, pain, and swelling.”
     
   • e.g., from falling causing bruising of tissue or broken bone.
     
   • In general, acute inflammation is something not to worry about as long as you are paying attention to any open wound, etc.
     
   • Can easily be treated with OTC medication.
     
   • If cause of acute swelling is not known, this may be cause for concern (edema in the lower part of your legs, etc.).
     
   
   
2. Chronic Inflammation:
   
   • Often, “invisible”. – Not apparent until later in the disease process.
     
   • Usually picked up by exam by your doctor and labs.
     
   • C-reactive protein
     
   • Lifestyle causes:
     
     • Being overweight
       
     • Poor sleep
       
     • Poor diet
       
     • Sedentary
       
     • Smoking/Vaping
       
     
     
   • Chronic Diseases Associated:
     
     • HIV
       
     • Diabetes
       
     • Cardiovascular Disease
       
     
     
   
   

Treatment of Chronic Disease:

1. Stop Smoking
   
2. Exercise
   
3. Anti-inflammatory Diet
   
   • Refined carbohydrates increase inflammation (glycemic-load).
     
     • “chronic hyperglycemia, which, through varying mechanisms, increases the production of free radicals and proinflammatory cytokines”
       
     
     
   • Omega 3 vs. Omega 6 fatty acids. (fish, flax, walnuts vs. refined foods (Gardein products).
     
   • Plant-based phytochemicals – Polyphenols – Olive Oil and Grapes.
     
   • High caloric intake increases inflammation.
     
   • The Mediterranean diet is noted to be anti-inflammatory.
     
   • A Whole Foods Plant-Based diet is noted to me anti-inflammatory.
     
   
   

Long Game:

1. Lifestyle Medicine promotes the long game.
   
2. Damage caused by lifestyle factors can be reversed with consistency over time.
   
3. Take a high level view and avoid being hard on yourself while you make changes.
   

Closing Remarks – Thank You!

1. Hope today’s episode was helpful.
   
2. Please continue to provide us feedback about content you are interested in (podcast@findingmypsych.com)
   
3. Check us out on YouTube as well – Regular videos and livestreams.
   

Links Fro Today on Inflammation and Diet:

• Anti-Inflammatory Diet in Clinical Practice: A Review
  
• The Anti-Inflammatory Lifestyle
  
• Anti-inflammatory diet: What to know
  
• Foods that fight inflammation
  
• Understanding acute and chronic inflammation