Everything You Need To Know About Inflammation
Richard looked me dead in the eye and said (in the strongest New Yorker accent I’ve ever heard) -
“Nah. I don’t got to worry about that. I have no inflammation. I do a five minute ice bath every morning and it zaps all the inflammation in my body.”
This may not take the cake for the craziest thing a patient has ever told me, but it’s in contention.
I explained to him that inflammation from poor positions and chronic tightness may be contributing to his low back pain. A reasonable theory.
He was having NO part of it. “Nope I’ve got it covered with my ice bath. No inflammation in this body, buddy. What else could it be?”
I trudged on. I started to explain in different words, but he - as New Yorkers do - interrupted.
“Listen man, honestly and truly, I couldn’t care less. Just work on me and tell me how to get better and I’ll do it.”
My only option was to save my breath. My time would have been better spent talking to the brick wall behind him.
Even though he wasn’t interested in learning about inflammation, you might be.
Specifically, I thought you’d find it interesting that:
Inflammation can be GOOD
In many situations, reducing inflammation is a bad idea. Ice baths (and cold exposure in general) are not a cure-all
Chronic inflammation is bad
Exercise and diet can have powerful anti-inflammatory effects
Let’s dive in!
1. Inflammation can be good.
Your body knows what it’s doing. Humans have been around for thousands for years and - just like those annoying iPhone updates - we’re constantly improving our systems to increase chances of survival.
Inflammation is a critical component of our system that keeps thins running smoothly. It is normal and necessary.
In the short term, inflammation is a protective mechanism that helps the body:
Fight off infections
Heal injuries
Repair damaged tissues.
Acute inflammation typically manifests as redness, swelling, heat, and pain at the affected area. These symptoms indicate that the immune system is actively working to eliminate pathogens, remove damaged cells, and initiate the healing process.
By increasing blood flow to the affected area and activating immune cells, inflammation helps prevent the spread of infection and promotes tissue repair. Ultimately, inflammation protects the damaged tissue from further injury and accelerates healing.
See, inflammation isn’t all bad! That’s why it’s a bad idea to constantly be trying to reduce it.
2. In many situations, reducing inflammation is a bad idea.
After you work out, inflammation is crucial for recovery and muscle building. This is why cold exposure (like ice baths) immediately post workout has been shown to reduce strength and muscle building (1).
If you “zap” inflammation after an injury or workout, you’ll slow down healing and make less progress in the gym.
In the short term, inflammation is your body’s powerful way to recover and adapt. “In the short term” is the key phrase. Chronic inflammation, on the other hand, is Bad News Bears.
3. Chronic inflammation is bad.
Chronic inflammation is when your body continues to send inflammatory cells to an area long after the initial injury has healed. This can result in stiffness and pain.
Long term tendinopathies and systemic conditions, such as rheumatoid arthritis, are both characterized by chronic inflammation. It can be caused by factors such as autoimmune disorders, long-term exposure to environmental toxins, obesity, or persistent infections.
Chronic inflammation is associated with various diseases, including cardiovascular diseases, diabetes, certain types of cancer, and autoimmune conditions.
If you’re up against chronic inflammation and want to reduce it, there are a few key steps you can take.
How do you reduce inflammation?
If you’re dealing with chronic inflammation, (which can be caused by a systemic condition, poor sleep, low quality diet, etc.), you can reduce inflammation by:
Eating a healthy diet: Focus on consuming a balanced diet rich in anti-inflammatory foods. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in olive oil, avocados, and nuts. Minimize processed foods, sugary drinks, and foods high in refined vegetable oils and trans fats, as they can promote inflammation.
Exercising regularly: Engaging in regular physical activity can have anti-inflammatory effects. Aim for a combination of aerobic exercises (such as brisk walking, jogging, or cycling) and strength training. Start slowly and gradually increase intensity and duration under professional guidance.
Managing stress: Chronic stress can contribute to inflammation. Incorporate stress management techniques into your daily routine, such as deep breathing exercises, meditation, yoga, or engaging in activities that you find relaxing and enjoyable. Getting enough sleep and practicing good sleep hygiene are also vital for stress reduction.
Maintaining a healthy weight: Obesity and excess body fat can promote inflammation. Strive to maintain a healthy weight through a combination of a balanced diet and regular exercise. Consult with a healthcare professional or a registered dietitian for personalized guidance on weight management.
Managing stress is much easier said than done and getting to a healthy weight is a long term process (if you need assistance with either, give me a call).
What’s that? You want to feel better fast? Well, how you exercise and eat are two habits you can change TODAY, so let’s focus on those.
How does exercise reduces chronic inflammation?
Exercise is your secret weapon for reducing chronic inflammation and helping you feel better. Here are the 4 main ways exercise combats inflammation:
Improved Insulin Sensitivity: Physical activity enhances insulin sensitivity, which is the body's ability to efficiently use insulin to regulate blood sugar levels. Insulin resistance, a condition where cells become less responsive to insulin, is associated with chronic inflammation. By improving insulin sensitivity, exercise helps reduce inflammation.
Enhanced Anti-inflammatory Mechanisms: Exercise stimulates the production and release of anti-inflammatory cytokines, such as interleukin-10 (IL-10). These cytokines help counterbalance the pro-inflammatory cytokines, leading to an overall reduction in inflammation. That’s not all, folks! Exercise also increases the production of anti-inflammatory molecules known as myokines, which have systemic anti-inflammatory effects.
Improved Circulation and Immune Function: Physical activity promotes better circulation, facilitating the transport of anti-inflammatory substances and immune cells throughout the body. This removes pro-inflammatory factors from tissues and enhances the body's ability to resolve inflammation.
Reduced Oxidative Stress: Regular exercise can help counteract oxidative stress, which occurs when there is an imbalance between free radicals and antioxidants in the body. Oxidative stress can contribute to chronic inflammation. Exercise increases the production of endogenous antioxidants and promotes the elimination of free radicals, thereby reducing oxidative stress and inflammation.
Who would have thought working out - in addition to making you look and feel stronger - would have all those positive effects?
While exercise may be the most potent anti-inflammatory tool we have, your diet is crucial, too.
How can diet reduce chronic inflammation?
A healthy diet plays a significant role in reducing inflammation by providing nutrients that can help regulate the body's inflammatory response. Here are the 6 keys to reducing inflammation through diet:
Eat plenty of antioxidant-rich foods: Consuming a diet rich in antioxidants helps combat oxidative stress, a process that contributes to inflammation. Antioxidants neutralize free radicals, unstable molecules that can damage cells and promote inflammation. Include foods like fruits (berries, citrus fruits), vegetables (leafy greens, tomatoes, peppers), nuts, seeds, and whole grains, as they are abundant in antioxidants.
Get enough omega-3 fats: Omega-3 fatty acids, especially those found in fatty fish (such as salmon, sardines, and mackerel), flaxseeds, chia seeds, and walnuts, have potent anti-inflammatory properties. They can help reduce the production of pro-inflammatory molecules in the body, such as certain prostaglandins and cytokines.
Get enough healthy fats, in general: Include healthy fats in your diet, such as those found in olive oil, avocados, nuts, and seeds. These fats contain compounds like monounsaturated fats and polyphenols, which have anti-inflammatory effects.
Eat a good amount of fiber: High-fiber foods, including fruits, vegetables, whole grains, legumes, and seeds, help reduce inflammation. Fiber promotes a healthy gut microbiome, which plays a crucial role in regulating immune and inflammatory responses. It also helps maintain stable blood sugar levels, as blood sugar imbalances can trigger inflammation.
Don’t sleep on spices: Certain spices and herbs possess anti-inflammatory properties. Turmeric, ginger, garlic, cinnamon, and rosemary are examples of ingredients that contain compounds with anti-inflammatory effects. Incorporating these into your meals can provide additional anti-inflammatory benefits.
Minimize intake of highly processed foods: Processed foods, especially those high in refined carbohydrates and added sugars, can promote inflammation. These foods can lead to spikes in blood sugar levels, increase the production of pro-inflammatory molecules, and disrupt the balance of gut bacteria. Minimize your intake of ultra processed foods, sugary drinks, snacks, and desserts.
What’s the point?
Acute inflammation is a normal and healthy response to stress or injury. Short term inflammation is your body’s way of healing and building back stronger.
If you’re dealing with acute inflammation, like after an injury or workout, don’t try to “zap” the inflammation with ice or NSAIDS. If you do, you risk prolonging your recovery time or reducing the effectiveness of your workouts. No one wants that!
Unchecked, long term inflammation is harmful to your body. If you believe you’re struggling with chronic inflammation, reducing it through exercise, diet, or managing stress is a great idea. If you think you’re doing everything right and it doesn’t reduce your symptoms, I’d recommend asking your doctor about possible systemic/autoimmune disorders.
To answer the question we posed at the start - No, Richard’s ice baths do not “Zap” all of the inflammation in his body with a single ice bath.
Based on our interaction, I can’t rule out that they didn’t zap all of his brain cells.