Inflammation : The silent trigger for gut health, hormone health & anxiety.
Inflammation is the body's defence mechanism to fight off foreign bodies such as toxins, light bacteria and viruses. When our body detects a foreign organism, it releases chemicals that trigger an immune response. Antibodies and proteins are released due to the immune response and the blood flow to the damaged area increases. Inflammation can be of two types, acute and chronic.
Acute Inflammation
The process of Acute inflammation is short term and resolves in less than two weeks. There are several signs which are presented in acute information: redness, swelling, heat and pain. An injury, infection or sore throat and acute bronchitis are some of the most common causes of acute inflammation.
Chronic Inflammation
Whereas, the onset of chronic inflammation is slow and can last from months to years. Chronic inflammation develops if an individual is exposed to an irritant, has an autoimmune disease or genetic disorders or a long term acute inflammation. Also, smoking, obesity, alcohol intake, stress and old age are some factors associated with chronic inflammation. The presence of inflammation in the body can be diagnosed by blood markers such as C-reactive protein, a protein produced by the liver which increases during inflammation.
The impacts of inflammation on gut health
The gut also referred to as the ‘second brain’ of the body, is responsible for several body functions such as energy production, the balance of hormones, maintaining skin health and eliminating waste products from the body. The microbes present in the gut are responsible for teaching our immune system the difference between good and harmful bacteria.
These microbes are also responsible for activating immune cells: T cells which help to promote or reduce inflammation. The healthy microbe population can be destroyed by several actors such as smoking, stress, intake of antibiotics and consumption of unhealthy foods. About 70% of our immune system is present in the digestive tract.
Imbalance in the gut can be caused by issues such as constipation, consumption of processed foods, gluten intake and fewer probiotics in meals. There is a direct relationship between inflammation and gut health. It has been found that consumption of processed foods results in the decrease of beneficial bacteria population.
When these bacteria die, they release lipopolysaccharides (also known as endotoxins) which is a cause of inflammation. Another relation between gut health and inflammation is the presence of a leaky gut syndrome.
It is a digestive condition affecting the intestinal lining where the lining becomes damaged. This results in the leaking of bacteria and toxic wastes into the bloodstream. These materials can then penetrate beneath the tissues which can lead to inflammation. A leaky gut can be due to low fibre and high sugar diet or conditions such as Coeliac disease and Irritable Bowel Syndrome.
Improve your gut health & inflammation by:
Long term consumption of beans, fruits, vegetables, legumes
Try a plant-based diet
Avoid alcohol intake, processed meats and soft drinks to help to reduce the growth of harmful gut bacteria
Inflammation and Anxiety
When the body is under stress emotionally, the body goes into the fight or flight response. Hormones such as cortisol and adrenaline are released as an effect. Cortisol suppresses functions such as immunity and digestion and also inhibits insulin production. While adrenaline causes the body to increase heart rate and respiratory rate. Hence, when these hormones are released during stress, they affect normal immune function.
Over time, this can result in chronic health issues. Some chronic conditions related to stress are rheumatoid arthritis, cardiovascular issues, inflammatory bowel disease and depression.
There are several ways to understand if inflammation is the root of anxiety. Some signs such as joint pain, weight gain, chronic fatigue and impaired digestive functions are a few factors that should not be looked upon.
It has been seen that probiotics or good bacteria present in the gut help to reduce depression and anxiety as it has an influence on serotonin which is a mood chemical. A negative change in the composition of the gut has shown to increase stress and anxiety in individuals.
It has also been seen that increased levels of stress lead to a rise in inflammatory markers such as IL-6 (inflammatory cytokines interleukin-6). Individuals with major depressive disorder, post-traumatic stress disorder and anxiety disorder are found to have high levels of inflammation markers such as cytokines and acute-phase proteins.
Stress relief techniques for inflammation
To keep the immune system healthy you can include meditation, yoga, deep breathing techniques, journaling or connecting with close ones. Alternative mood-enhancing therapies are also helpful to reduce inflammation.
Inflammation and Hormone Health
Our body secretes more than thirty hormones to control functions such as metabolism, homeostasis, growth, development much more. Hormone imbalances can be caused due to several reasons, one of them being inflammation.
Weight gain or loss, change in blood pressure, fatigue and appetite changes are a few symptoms of hormonal imbalance. The hormone insulin, secreted by the pancreas, allows the body to utilize glucose for energy.
Increased consumption of processed foods and sugary drinks can lead to an imbalance in this hormone. This can result in knocking out cortisol, the stress hormone, leading to obesity and inflammatory diseases (chronic fatigue syndrome).
Also, an excess in insulin leads to an increase in pro-inflammatory substances and oxidative stress. Similarly, estrogen is another important hormone for the reproductive functions of females. This hormone also helps to regulate blood sugar balance along with immunity and bone health.
An imbalance in estrogen can result in autoimmune and metabolic disorders. As women approach the age of 45 years, they go through menopause, a phase where several hormonal fluctuations are seen. There is a decrease in levels of estrogen which results in a rise in inflammatory cytokines such as IL-1 and IL-6.
Estrogen is responsible for reducing inflammation, and with an increase in age, inflammation increases and estrogen decreases. This can also result in weight gain, especially in the middle of the body.
Hormone health improvements for inflammation:
Increasing consumption of vegetables,
Reducing inflammatory foods such as gluten, alcohol, sugar, caffeine processed snacks and dairy
Healthy fats such as coconut oil, olive oil and avocados should be used instead of butter and shortenings
Consuming a Vitamin D rich diet such as mushrooms and eggs can help to lower inflammation and improve hormone health.