Understanding Inflammation: Causes and Solutions

Inflammatory conditions often come with symptoms like fever, redness, chills, malaise, and swelling at the affected area. However, inflammation can also be silent and invisible, without the typical clinical signs, and the person may not feel or be aware of it. This type of inflammation is known as "subclinical inflammation," and it is increasingly recognized as a risk factor for developing various chronic diseases.

How is it diagnosed? This can be determined with a relatively simple blood test called CRP, which can be done at a lab through your family doctor. An elevated CRP level in the blood indicates some inflammation in the body. But don't worry, there are ways to address it, and the answer lies in a basic diet. Clinical experience in treating people shows that CRP levels rapidly decrease by consuming a simple and proper diet: a menu rich in raw fruits and vegetables during the day, along with whole grains and legumes (essentially vegan on weekdays). It's so straightforward and easy to implement.

Possible causes of inflammation: High stress, lack of physical activity, smoking, high blood pressure, obesity, and of course, poor diet characterized by an excess of carbohydrates and animal fats in food – which is acidic for the body (shawarma in pita – sound familiar?).

How to reduce CRP levels?

Consume foods rich in phytochemicals (especially vegetables) - These are linked to a decrease in inflammatory response. It's recommended to include leafy green vegetables every day in a salad.

Reduce animal fat – Animal fat increases inflammation. As does polyunsaturated fat (such as sunflower, safflower, corn oil, etc.). However, monounsaturated fat (like cold-pressed olive oil, avocado, etc.) reduces the inflammatory response.

High glycemic index carbohydrates (products from white flour and sugar, non-whole grains, etc.) - can increase the intensity of inflammation. In contrast, low glycemic index carbohydrates (whole grains) and legumes reduce the inflammatory response.

Consume Omega-3 – Mainly from organic seaweed or capsules, or from chia seeds, flax seeds, walnuts, and certain fish to lower CRP levels.

Vitamin C has a positive effect on cells during the inflammatory process.

Exercise - lowers CRP levels in the blood.

Weight loss – People with obesity in the upper abdomen (belly) have been found to have elevated CRP levels. Losing weight lowers CRP levels.

To book home study sessions with naturopath Ruth Liat Felz, free of charge, call 073-2221290