Chronic inflammation disrupts daily life with constant aches and pains and other troubling symptoms, and in the long run, may increase your risk of health problems like autoimmune issues, heart disease and cancer. So, how do you get rid of it? The good news is that potent anti-inflammatory relief is at your fingertips in the form of vitamins, minerals and other natural compounds in food that can stop inflammation in its tracks.

What is chronic inflammation?

You’ve likely experienced acute inflammation with the heat of a fever, the swelling of an injured knee and the redness of a newly-formed cut. This healthy inflammation is an immune response that’s triggered when your body is injured, exposed to chemicals and toxins, or invaded by bacteria, viruses or parasites.

Acute inflammation is a necessary function of the body, but this responsive process is only meant to be a short burst of powerful destruction. Once the trauma goes away, inflammatory cells and molecules are supposed to recede so the healing process can begin.

When inflammation doesn’t turn off like it should, it turns into harmful chronic inflammation which can last for weeks, months or years. Chronic inflammation is damaging because it acts like a slow-burning fire, continuing to stimulate pro-inflammatory immune cells that can begin to attack healthy areas of your body.

Chronic inflammation can occur everywhere in the body, and plenty of research indicates that it is a common trigger for and contributor to multiple chronic diseases. For example, excess immune cells and their signaling molecules circulating in your system can damage blood vessel linings ( atherosclerosis), pancreatic tissue (diabetes) and joint tissue (arthritis).

What causes chronic inflammation?

The underlying causes of chronic inflammation are complex: poor nutrition, lack of exercise, genetic tendencies, over-exposure to toxins, emotional trauma and chronic stress all contribute to inflammation dysregulation. Women may have one overwhelming factor contributing to their chronic inflammation, such as chronic stress, or have an interplay of multiple factors.

Studies have demonstrated that women with chronic inflammation have increased levels of certain pro-inflammatory markers such as C-reactive protein (CRP), IFN-gamma, IL-1, IL-6, and TNF-alpha. 

Symptoms of chronic inflammation

• Fatigue
• Aches and pains
• Depression and anxiety
• Congestion
• Dry eyes
• Digestive issues
• Skin problems
• Gum disease
• Stubborn weight gain

Best vitamins and supplements for chronic inflammation

Fortunately, nature provides us with a wonderful “toolbox” of vitamins, herbs and other natural compounds that can help combat inflammation and promote overall well-being.

Omega-3 Fatty Acids

Omega-3 fatty acids (EPA and DHA) help reduce the over-production of inflammatory molecules in the body, helping to rebalance the inflammation response. When the cells get enough Omega-3s, metabolites of the fatty acids turn on a healing response that helps the tissue or cell repair any damage caused by inflammation. Incorporating Omega-3s into your diet can be as simple as consuming fatty fish such as salmon, mackerel, or sardines twice a week. Alternatively, high-quality fish oil supplements can provide a convenient and concentrated source of Omega-3s.

Curcumin (Turmeric)

Curcumin, a compound found in the spice turmeric, helps modulate the body’s inflammatory response by inhibiting pro-inflammatory molecules. Studies have shown that curcumin can be helpful for reducing symptoms related to IBD, arthritis, psoriasis, depression and atherosclerosis and other inflammation-related diseases and health disorders. Incorporating turmeric into your diet or taking curcumin supplements can help manage chronic inflammation. Combining curcumin with black pepper or piperine enhances its absorption and effectiveness.

Green Tea Extract

Special antioxidants call catechins help inhibit the activity of certain inflammatory enzymes, providing protection against chronic inflammation. Green tea contains high levels of EGCG, the most powerful type of catechin, making green tea a potent form of protection against inflammation. Regular consumption of green tea or green tea extract can contribute to overall wellness and combat inflammation. Our exclusive Super C Plus supplement contains both curcumin and green tea extract.

Ginger

Ginger has been used for its medicinal properties for centuries, but now modern medicine is tapping into the power of this root for its anti-inflammatory properties. According to a 2022 review study published in the journal Molecules, researchers now believe there is enough evidence to prove that ginger possesses multiple active compounds that reduce inflammation. Ginger may be especially helpful for people with arthritis. Add ginger to foods for a warm and spicy kick or make sipping a mug of fresh brewed ginger tea part of your daily routine!

Boswellia (Indian Frankincense)

Frankincense, an aromatic resin derived from the Boswellia tree, has been a go-to in traditional medicine for its anti-inflammatory properties. We now know that Boswellia/frankincense contains active compounds that inhibit the production of pro-inflammatory molecules in the body. Frankincense or Boswellia supplements may be especially beneficial for people dealing with arthritis and asthma. Consult with a healthcare professional for proper dosage and usage guidelines.

Vitamin D

Vitamin D has potent anti-inflammatory properties, including the ability to aid in reduction of pro-inflammatory mediators and increase anti-inflammatory cytokines. Vitamin D may also help decrease C-reactive protein (CRP). Vitamin D deficiency has been linked to increased inflammation, so if you have low levels of the vitamin, supplementation with Vitamin D may help you get a jump start on inflammation relief.

Probiotics

Probiotics help improve gut health, but these beneficial bacteria also have a profound impact on inflammation by reducing common biomarkers of inflammation, including C-reactive protein (CRP), and reducing risk for dangerous cytokine storms. Probiotic-rich foods include lacto-fermented vegetables, yogurt and kombucha. Taking a high quality probiotics supplement can ensure you get enough of these “good bugs” every day.

Our tips and recommendations on how to reduce chronic inflammation – naturally! 

Adjust your response to stress

Inflammation is also triggered in response to stress and anxiety. The body interprets these emotions as internal invaders no matter what their cause and releases inflammatory markers everywhere throughout the body to head off impending danger.

The more stress in your life, the more likely it is you’re headed towards an inflamed state. Consider starting a meditation program or try journaling every night — both help release stress. The options for stress reduction are endless, so if the first one you try doesn’t seem right for you, move on to others until you find the one that does.

Cut out the chemicals 

Exposure to pesticides and preservatives causes inflammation by invading cells and destroying tissue. Our gut flora, which acts as another sort of immune system is also greatly affected by these chemicals. Repeated exposure kills off this crucial line of defense, leading to further tissue death and inflammation.

Be especially careful with cleaning products. There are many natural options that are effective and much less toxic to you and your family. Read labels carefully when it comes to cosmetics, shampoo, toothpaste and other personal care products. Avoid phthalates and parabens whenever possible.

You can also reduce your chemical exposure with better food choices. Try to eat seasonal, local and, especially, organic as often as you can, and wash your vegetables well when you can’t. Stick to homemade food instead of highly processed foods that come in plastic containers.

Enjoy being active

Regular exercise reduces inflammation very effectively by improving circulation and lymphatic flow, and reducing body fat. You can do any type of exercise as long as it gets your heart pumping. Set a goal to work out for at least 30 minutes, 5 days a week and work up to it bit by bit.

Keeping a healthy weight is so important to put inflammation in its place. When the body is under metabolic stress, as it is with obesity, fat cells can help initiate an inflammatory reaction. This happens because fat cells can act like immune cells by releasing cytokines, which push immune cells to initiate an inflammatory reaction.

Make sleep a true priority 

If I had to choose one good thing to tell my patients to do for themselves, it’s to prioritize developing a sleep schedule, and then follow it closely. Sleep is the time when your body is able to heal from the physical and emotional traumas of the day. Interrupted, poor quality sleep cuts sharply into that healing time.

It’s tempting to stay up to work or catch up on social media. Be good to yourself and go to bed at a reasonable hour, and keep the room cool, dark and comfortable. Remove the television and phone from the bedroom, and allow yourself time to settle down and just be still. If you have trouble sleeping, consider supplementing with melatonin, a natural sleep hormone that helps maintain a healthy circadian rhythm. Melatonin is also anti-inflammatory!

Remember, you don’t have to make all of these changes at once. Pick one to get started and when it becomes part of your routine, choose another to add. Stacking up good habits is like taking a fire hose to the flames of chronic inflammation. You will feel better in the short-term, but it’s also an important step towards protecting your health for the long run.

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How do you know if your gums need some extra TLC too? Ask yourself these questions:
– Do your gums hurt or bleed when you floss or brush your teeth?
– Are your gums receding?
– Do your gums appear red and puffy?
– Do you have a lot of plaque and tartar buildup?
– Have you recently had a tooth infection or lost a tooth?

If you answered yes to any of the above, it’s time to prioritize gum health. Here are some natural tips you can try today to give your gums some love:

Oil pulling. Plaque and tartar can lead to the development of gingivitis, a condition that triggers inflammation in the gums. When left untreated, gingivitis can progress to periodontitis, a severe gum infection that can lead to tooth loss and other serious health complications. To head off trouble, focus on oral hygiene habits that can reduce plaque and tartar buildup.

One habit that’s easy to try is oil pulling, a practice from Ayurvedic medicine in which you swish a tablespoon of oil — usually coconut or sesame oil — in your mouth for about 15 minutes. Research has shown that oil pulling may help to reduce plaque buildup and reduce bad bacteria in the mouth, helping to protect the gums again gingivitis.

Make your own gum-friendly mouthwash. The flowering plant Calendula contains antibacterial/antimicrobial properties that help defend against gum problems — and can speed healing if you already have them. According to a Journal of Clinical Periodontology study, people with gum problems who used a calendula-based mouthwash lessened gum bleeding and inflammation by 63 percent within two weeks! To make an easy DIY mouth rinse, mix 1⁄2 tsp of calendula extract with 2 tsp of water in a small cup. Swish your gums after brushing.

Give your gums a massage. Got red and swollen gums? Massage them with a small amount (about 1⁄4 tsp) of olive oil twice daily to reduce painful inflammation and even bleeding by as much as 68 percent within three weeks, according to Indian researchers. Rubbing the antimicrobial oil into gums boosts circulation to stimulate the body’s immune system. Just make sure to wash your hands before giving this technique a try!

Try deep cleaning with a water flosser. Flossing between teeth is important for removing plaque and stuck food particles. For a deep cleaning around the gumline, try a water flosser, a relatively inexpensive dental tool (find it in the same aisle as the toothbrushes) that delivers a pressured stream of water to rinse away bacteria and particles from crevices that traditional floss just can’t reach.

Swish with salt. Rinsing your mouth with a simple salt and warm water mixture helps to soothe gum inflammation and protect the soft tissues in your mouth and reduce harmful bacteria. For an easy rinse, combine one teaspoon of sea salt with a cup of warm water. Rinse your mouth with the mixture for less than a minute, then spit it out. If your gums are inflamed, repeat the rinse two or three times a day until you find relief.

Read more: Hormonal imbalance is tied to gum disease – and vice versa.

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The word lupus means “wolf” in Latin, and erythema is a Greek word for “blush.” Since lupus is often accompanied by a characteristic rash on the face, the name may derive from a physician who thought it looked like a wolf bite or wolf fur — at least, that is a common story! But the rash on the face is better known today as a “butterfly rash,” as it extends over nose on both sides of the cheeks in the shape of a butterfly. The types of the disease can range from just the skin rash to a much more serious manifestation of systemic inflammation that damages major organs, most often the kidneys or lungs.

The good news is that while the incidence of milder stages of the disease has increased dramatically (it’s unclear why), the late stages have decreased. For many lupus patients, the symptoms of lupus are uncomfortable, but manageable.

The exact causes of lupus are still unknown to us, though at least two dozen genes have been found to contribute to the disease, as do multiple environmental factors. In the US, approximately 80–90% of lupus cases are women, making lupus about eight times more common in women than in men. Certain ethnic groups are more predisposed toward it, and rates of lupus can vary depending on where you live as well.

Lupus symptoms and diagnosis

Not everyone with lupus has the same symptoms, and one of the most heartbreaking and aggravating aspects of lupus is that since the early symptoms can appear “mild” to a doctor or healthcare practitioner, women with lupus are often labeled as “chronic complainers” and allowed to get sicker before they receive their diagnosis. We always shake our head at this — not only because women with a genuine illness that can be treated aren’t being taken seriously enough by their doctors, but also because not listening to a patient’s concerns can have dangerous consequences. And it just doesn’t have to be this way.

Unfortunately, there is no simple diagnostic test for lupus. To be given an official diagnosis of lupus, you must meet 4 of 11 criteria:

• Face rash over the bridge of the nose and spreading across the cheeks
• Scaly rash anywhere on the body
• Any rash that appears after exposure to the sun
• Painless sores or ulcers in the mouth
• Any pain, stiffness or swelling in multiple joints of the body
• Swelling of the linings around the lungs or the heart
• Kidney disease
• Any neurological disorder, such as seizures or psychosis
• Low blood counts, such as low red blood count, low platelet count, or a low white cell count
• Positive anti-nuclear antibody tests, which indicate autoimmune disease
• Other positive blood tests that may indicate an autoimmune disease, such as a positive double-stranded anti-DNA test, positive anti-Sm test, positive anti-phospholipid antibody test or false-positive syphilis test

As you can see from the list, there are several blood tests that you can get, but many of the tests can come back as “normal,” even when you know things are not 100% right in your health — one reason lupus is often misdiagnosed. However, it is important to get the tests to know where you stand at that moment, and to rule out other problems.

At Women’s Health Network, we recommend that each woman be her own best health advocate — for women with lupus, or who are entering menopause, you can begin by conducting a few interviews with different healthcare professionals. Rather than trying to remember everything off the top of your head, you can try keeping a journal of your symptoms, and bringing it with you to appointments. Try to be as specific as possible, and include the frequency and/or dates on which your flares or symptoms appear. That way, you and your provider can both begin the process of finding the right path for managing your symptoms or flare-ups, and returning your body to a more natural, balanced state.

Focus on feeling better

If we could say just one thing to a woman newly diagnosed with lupus, it’s this: take a moment and set aside the fear and concern about the diagnosis itself. Concentrate on reducing inflammation, and managing your symptoms inch by inch, or one at a time. Through treating each smaller piece or factor, you can achieve the broader, more complete balance to your life again.

Although there is no cure for lupus, women can manage their symptoms and prevent flare-ups by controlling inflammation — and for this, there are several natural strategies to try. In other words, it might help to step away from the word “diagnosis” for a second, just in the same way women at midlife can step away from the word “menopause.” Instead, take a few minutes and think about your symptoms as separate from a designated condition if you can. When we look at our symptoms instead of the diagnosis, then we’re going to figure out what we need to do to ease those symptoms — whether it’s detoxification, soothing digestive imbalance, or above all quieting inflammation — addressing any of these factors (or all!) can help you start to find relief. Because in the end, it doesn’t matter whether you’re a “wolf” or a “butterfly” — it matters only that you feel better!

The post What is lupus? appeared first on Women's Health Network.

Chronic inflammation happens as a result of the body’s natural healing process of inflammation turning harmful when it continues long after the original response was first needed. While it’s a relatively complicated process, inflammation becomes “chronic” if your internal “emergency alarm” fails to shut off when it should. This ends up allowing chronic inflammation to destroy healthy tissue and create related symptoms.

More and more research continues to come out about the role of chronic inflammation in the development of many diseases and cancers. I make a point to talk with all of my patients about what chronic inflammation is so they can reduce their risk for developing it.

Even if you’re already experiencing the warning signs of chronic inflammation, you can still take effective steps to stop it in its tracks and you can start today.

When is inflammation harmful?

You’ve likely experienced acute inflammation with the heat of a fever, the swelling of an injured knee and the redness of a newly-formed cut. This healthy inflammation is an immune response that’s triggered when your body is injured, exposed to chemicals and toxins, or invaded by bacteria, viruses or parasites.

Acute inflammation is a short-term, necessary function of the body. During a healthy immune response, the body floods the attacked or wounded region with immune cells, nutrients and molecules that destroy the intruder and damaged tissues. This process creates a protective wall of defense and can occur in any part of your body – from bones to blood vessels.

But this responsive process is only meant to be a short burst of powerful destruction. Once the trauma goes away, inflammatory cells and molecules are supposed to recede so the healing process can begin.

Chronic inflammation is an ongoing, destructive process. When inflammation doesn’t turn off like it should, it turns harmful. Chronic inflammation is damaging because it acts like a slow-burning fire, continuing to stimulate pro-inflammatory immune cells that attack healthy areas of your body.

Chronic inflammation can occur everywhere in the body, and plenty of research indicates that it is a common trigger for and contributor to multiple chronic diseases. For example, excess immune cells and their signaling molecules circulating in your system can damage blood vessel linings (in atherosclerosis), pancreatic tissue (in diabetes) and joint tissue (in arthritis).

What are the symptoms of chronic inflammation?

Chronic inflammation generates a wide range of symptoms. In my practice, the most common symptoms I see are:

• Pain: generalized pain, in muscles and joints with associated intermittent swelling and stiffness. Usually dull and achy in nature.
• Fatigue: fatigue is constant, with associated insomnia or poor quality sleep.
• Depression and anxiety: inflammatory cells and molecules within the central nervous system can disrupt the metabolism of mood-related neurotransmitters such as serotonin. It’s thought that this imbalance can potentially lead to mood disorders such as depression and anxiety.
• Gastrointestinal issues: abdominal pain, constipation, diarrhea, gas and acid reflux.

As these symptoms can overlap with other health issues, be sure to talk with your doctor to see if your symptoms stem from chronic inflammation.

Symptoms of chronic inflammation may spread slowly, eventually leading to a serious metabolic breakdown, and chronic disease. Chronic inflammation can have vast implications for long-term health. The best way to understand its effects is to look at a known inflammatory disease such as rheumatoid arthritis. I have a young patient with this painful autoimmune disease, and she has all the symptoms of severe chronic inflammation: chronic pain, fatigue, obesity, memory loss, insomnia and more. For her, the solution is to shut down her immune system to control her symptoms. For someone like you, the goal is probably to stop chronic inflammation trigger before it causes illness.

What’s at the root of chronic inflammation?

An imbalanced immune system contributes to chronic inflammation by sending your body misdirected signals that inflammation is still needed long after the initial reason has passed.

Studies have demonstrated that women with chronic inflammation have increased levels of certain pro-inflammatory markers such as C-reactive protein (CRP), IFN-gamma, IL-1, IL-6, and TNF-alpha. While these same markers are also elevated during an acute reaction, if the immune system is well-balanced, the inflammatory reaction will turn off as it should — when the job is done. If the inflammation continues, your body will stay constantly on the defensive and that can lead to damaging effects on your health:

• Inflammation drains your body’s energy and resources and leaves it vulnerable.
• Inflammatory cells are very powerful (this helps get rid of invaders before they can do harm) — and produce a constant, low-grade flow of strong inflammatory markers into the blood stream that can cause damage with time.
• Once the balance is disrupted, the immune system’s inflammatory hyperactivity can self-perpetuate and quickly spiral into disease.

Are there tests to identify chronic inflammation?

Unfortunately there isn’t a highly effective laboratory measure to assess patients for chronic inflammation. It really is a diagnosis by process of elimination – which means other possibilities must be ruled out.

One test measures CRP protein in your blood. Higher levels indicate inflammation in your system. But while an elevated CRP indicates that inflammation is happening, it can’t tell the difference between acute inflammation and chronic inflammation. It also can’t measure the extent of inflammation going on in your system.

More research is showing marked elevation of major inflammatory markers with diseases we suspect are due to chronic inflammation. For example, women with type II diabetes have been found to have elevated CRP and IL-6. It is likely we will have a laboratory measure for chronic inflammation in the future as we further investigate these chronic diseases.

How do I know if I have chronic inflammation?

So how do you tell if you are suffering from chronic inflammation? Take a look at the following factors to see what you should investigate further:

• Learn your genetic risk factors. Major risk factors for chronic inflammation include a family history of autoimmune issues or chronic disease like heart disease, Alzheimer’s, and cancer. This is probably your most important assessment because it tells you how you are genetically pre-disposed to manage inflammatory processes.
• Look at your symptoms. If the symptoms in the lists above sound familiar, you may want to discuss chronic inflammation with your healthcare practitioner.
• Know what has been ruled out. Depending on your symptoms, your healthcare practitioner may want to do tests to rule out other possible causes for your symptoms such as more serious autoimmune processes like rheumatoid arthritis.
• Examine your lifestyle: Obesity, poor diet and low-activity level are all major risk factors for inflammation. You can change these using our steps for living an anti-inflammatory lifestyle.

Are aspirin and NSAIDs helpful for chronic inflammation?

I’m sometimes asked if women should routinely take aspirin or NSAIDs (nonsteroidal anti-inflammatory drugs) like Motrin and Aleve to stop inflammation. In my opinion, they aren’t helpful for chronic inflammation because they don’t address the root causes of inflammation – and can even lead to additional health risks.

Ongoing use of even mild anti-inflammatory drugs can lead to digestive issues, ulcers, increased bleeding, and kidney problems. The United States Preventive Services Task Force currently recommends the regular use of aspirin for the primary prevention of cardiovascular disease and colorectal cancer in women ages 50-59 with high risk for cardiovascular issues. For women older or younger than this age, aspirin use is dependent on a risk-benefit ratio. Since aspirin consumption does have its own set of risks, discuss your risks with your doctor before starting an aspirin protocol.

In addition, NSAIDs disrupt the production of prostaglandins, which are needed to regulate inflammation, constrict or dilate vessels and much more. Corticosteroids like prednisone, COX-2 inhibitors like Vioxx and Celebrex, and antihistamines each shut down a different inflammatory mechanism, leading to further long-term risks in the body.

How to really reduce inflammation

If you think you are at risk for chronic inflammation, you can reduce inflammation with a natural approach – and it’s much easier than you might think. See how you can get started right now with 7 steps to an anti-inflammatory lifestyle.

The post What is chronic inflammation? appeared first on Women's Health Network.

• acid reflux/heartburn
• acne
• allergies and sensitivities
• Alzheimer’s disease
• asthma
• atherosclerosis
• bronchitis
• cancer
• carditis
• celiac disease
• chronic pain
• Crohn’s disease
• cirrhosis
• colitis
• dementia
• dermatitis
• diabetes
• dry eyes
• edema
• emphysema
• eczema
• fibromyalgia
• gastroenteritis
• gingivitis
• heart disease
• hepatitis
• high blood pressure
• insulin resistance
• interstitial cystitis
• joint pain/arthritis/rheumatoid arthritis
• lupus
• metabolic syndrome (syndrome X)
• myositis
• nephritis
• obesity
• osteopenia
• osteoporosis
• Parkinson’s disease
• periodontal disease
• polyarteritis
• polychondritis
• psoriasis
• scleroderma
• sinusitis
• Sjögren’s syndrome
• spastic colon
• systemic candidiasis
• tendonitis
• UTIs
• vaginitis

To learn more about chronic inflammation and its link to disease and other conditions, see our article, Inflammation — the key to chronic disease?

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If you think you’re at risk for chronic inflammation and its awful consequences, you’ll be glad to know that creating an anti-inflammatory lifestyle is easier than you may realize. These simple steps will help you reduce existing inflammation and prevent it from becoming chronic.

1. Brush and floss your teeth regularly: If you’re like me, you know dental health is important but don’t always prioritize it. But brushing and flossing your teeth at least once daily are two of the simplest and quickest ways to fight harmful inflammation.

The inflammation related to periodontal disease has been linked to chronic inflammation as well as subsequent heart disease and Alzheimer’s, so visiting your dentist on a regular basis is also a good idea.

2. Fight inflammation with real food: You have a lot of delicious menu options when it comes to reducing inflammation. Choosing the right foods can help your body by blocking certain stages in the inflammatory cascade or by removing toxic by-products.

The best inflammation fighting foods are rich in antioxidants. Antioxidants are so effective because they bind to and deactivate harmful “oxygen free radicals” that are by-products of the inflammatory process. This stops oxidative damage right in its tracks.

Some of my favorite anti-inflammatory foods include:

• dark berries (including blueberries and blackberries)
• red wine (in moderation — a glass a day)
• spinach
• dark chocolate (a square or two a day, and be sure it’s not processed with alkali because this greatly reduces the major antioxidant flavanol)

Another personal favorite are beets, which contain betaine, a powerful antioxidant that can block the formation of several inflammatory markers. Beets can be enjoyed in so many ways — in salads, smoothies, juices or even roasted with a little balsamic glaze.

Finally, omega-3 polyunsaturated fatty acids like EPA and DHA found in fatty-fish oil can play a big protective role by acting directly on signal pathways during inflammation.

3. Try turmeric – the anti-inflammatory spice. Some specific ingredients are in the spotlight recently as mega-inflammatory fighters. The spice turmeric, for example, has gained serious credibility in reducing inflammation related to Alzheimer’s disease, arthritis and cancer.

Turmeric contains curcumin, which extinguishes inflammation by shutting off pro-inflammatory markers and reducing free radicals. Turmeric can be consumed in food, as a tea, in capsules or in a solution.

My favorite way to add turmeric to my daily routine is as a delicious elixir. I drink it in the morning, and it’s good warm or cold. Check out my recipe below.

Turmeric Elixir

• 2 teaspoons organic dried turmeric (or fresh turmeric if it’s available)
• 1 tablespoon grated fresh ginger
• 1-2 tablespoons lemon rind (from unwaxed organic lemon)
• ½-1 cup fresh squeezed lemon juice (depending on desired taste)
• 2 cups water (or coconut water if you want it sweeter)
• 1-2 tablespoons raw organic honey to taste (you can use organic maple syrup as an alternative).

Blend all these ingredients into a bright orange solution. Store in the refrigerator.

4. Cut out the chemicals: Exposure to pesticides and preservatives causes inflammation by invading cells and destroying tissue. Our gut flora, which acts as another sort of immune system is also greatly affected by these chemicals. Repeated exposure kills off this crucial line of defense, leading to further tissue death and inflammation.

Be especially careful with cleaning products. There are many natural options that are effective and much less toxic to you and your family. Read labels carefully when it comes to cosmetics, shampoo, toothpaste and other personal care products. Avoid phthalates and parabens whenever possible.

You can also reduce your chemical exposure with better food choices. Try to eat seasonal, local and, especially, organic as often as you can, and wash your vegetables well when you can’t. Stick to homemade food instead of highly processed foods that come in plastic containers.

5. Enjoy being active: Regular exercise reduces inflammation very effectively by improving circulation and lymphatic flow, and reducing body fat. You can do any type of exercise as long as it gets your heart pumping. Set a goal to work out for at least 30 minutes, 5 days a week and work up to it bit by bit.

Keeping a healthy weight is so important to put inflammation in its place. When the body is under metabolic stress, as it is with obesity, fat cells can help initiate an inflammatory reaction. This happens because fat cells can act like immune cells by releasing cytokines, which push immune cells to initiate an inflammatory reaction.

6. Make sleep a true priority: If I had to choose one good thing to tell my patients to do for themselves, it’s to prioritize developing a sleep schedule, and then follow it closely. Sleep is the time when your body is able to heal from the physical and emotional traumas of the day. Interrupted, poor quality sleep cuts sharply into that healing time.

It’s tempting to stay up to work or catch up on social media. Be good to yourself and go to bed at a reasonable hour, and keep the room cool, dark and comfortable. Remove the television and phone from the bedroom, and allow yourself time to settle down and just be still. If you have trouble sleeping, consider supplementing with melatonin, a natural sleep hormone that helps maintain a healthy circadian rhythm.

7. Adjust your response to stress: Inflammation is also triggered in response to stress and anxiety. As the body interprets these emotions as internal invaders no matter what their cause, it releases inflammatory markers everywhere throughout the body to head off impending danger.

The more stress in your life, the more likely it is you’re headed towards an inflamed state. Consider starting a meditation program or try journaling every night — both help release stress. The options for stress reduction are endless, so if the first one you try doesn’t seem right for you, move on to others until you find the one that does.

Remember, you don’t have to make all of these changes at once. Pick one to get started and once it becomes part of your routine, choose another to add. In today’s world, it’s essential that we all try to create an anti-inflammatory lifestyle to feel better now and protect ourselves in the long run.

The post 7 steps to an anti-inflammatory lifestyle appeared first on Women's Health Network.

• Prostaglandins are compounds found within most tissues and organs that stimulate nerve cells, signalling pain to the brain and forcing you to stop what you’re doing — “Drop the hot pan!” They swell the blood vessels at the injured site, opening space in the capillary walls for the white blood cells to enter. The blood and plasma rushing out of those enlarged vessels causes the swelling, tenderness, and redness. Prostaglandins also cause constriction as well as dilation of smooth muscle cells, and are responsible for the pain of menstrual cramps.
• Cytokines are immune system modulators produced by cells throughout the body. Cytokines communicate with your brain, sounding the alarm when they detect an intruder. A subclass of cytokines called leukotrienes (or interleukins) ensures that the immune response is checked before it destroys outlying healthy cells and tissue. Importantly, they call off the inflammatory response. If you have overactive leukotrienes, your body can lose control of the process — white blood cells begin to digest healthy tissue, causing excessive damage and scarring, a common symptom in many autoimmune disorders.
• Histamines are the chemicals responsible for the itchy nose, watery eyes, or rash that often accompany an allergic reaction. Their job is to help you rid yourself of whatever toxin is causing the problem (by sneezing, coughing, crying, and scratching). They bring more blood and lymphatic fluid to the site of the invasion, which transport your white blood cells to the site and toxins away from it. The amount of histamine that gets released determines how intense the allergy response will be.

In many of us, this delicate interplay of hormones is easily disrupted, leading to chronic inflammation that can wreak havoc on our health.

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As we experience pain and swelling in our fingers, wrists, knees or any joint, it’s easy to jump to the conclusion that our joints are “wearing down” from use, like car parts. We may even think we’re developing arthritis. But our bodies are not made up of mechanical pieces with built-in obsolescence; they are made up of living cells that can actually strengthen and grow when fully nourished and used properly.

Many things can lead to chronic joint pain. More often than not, it is the simmering fires of inflammation, not old age. The pain that you feel is your body’s way of telling you that it’s irritated and needs your help. So instead of brushing it off or tuning it out with a pill or two, take the time to listen.

Happily, there are so many ways to naturally soothe your pain and calm the inflammation at its root, arthritis or not, including the most inexpensive medicine around: food. Let’s look at the possible causes of your joint pain and explore some solutions that will have you moving — and feeling — like your old self again.

Common causes of joint pain

Joint pain can flare up for a number of reasons — some of which may be overlooked by conventional practitioners. Many women, even younger women, wonder if their pain is being caused by arthritis. Sadly, it is estimated that one in five Americans has been diagnosed with some form or arthritis. There are over a hundred different arthritic conditions, rheumatoid arthritis and osteoarthritis being the most well known.

Rheumatoid arthritis is an autoimmune disease causing inflammation in the synovial fluid of the joint. It sets itself apart from other forms of arthritis with some telltale features: a general appearance in the hands or feet, a hot or warm feeling in the joint, stiffness for over 30 minutes in the morning, the same joint affected on both sides of the body, polyarthritis (more than one joint affected at a time), and pain that can last through the night. With this form of arthritis, most women notice the pain eases the more they use the joint.

Osteoarthritis, on the other hand, feels worse the more we exercise and as the day wears on. Also linked to inflammation, this type of arthritis can be traced back to a breakdown in your joint cartilage. It generally affects the hips, knees, spine, hands and feet and develops as more of a wear-and-tear situation, whereas rheumatoid arthritis is closely tied with genetic factors that lead to an autoimmunity problem. It’s hard to tell if our overworked joints have progressed to arthritis, but new technology in thermal imaging will soon be able to show us how much inflammation is present in our joints.

There are many other causes of joint pain outside of arthritis. The table at right lists a few types of arthritis and non-arthritic conditions commonly associated with joint pain.

Investigating your own joint pain

To get to the real root of joint pain, here are key questions, including some about seemingly less related issues that may contribute to the pain, issues that may be emotional as well as physical irritants.

1. Is this pain relatively new?
Think back over the past few months or years. If you’ve had a sports injury or trauma, such as an accident or a fall, your pain could be related to that. It’s not at all unusual for joint pain to develop and escalate after the date of the injury itself. Torn ligaments and tendons lack blood flow, so they can’t heal themselves and must be repaired surgically. Sprains can take a long time to repair themselves. With any kind of injury, it’s important to give your body the right nutritional support and enough time to heal.

2. Is the pain seasonal or related to changes in the weather?
Complaints of joint pain increase during colder weather because your blood doesn’t circulate to your extremities as well in the colder months. And it doesn’t help that pain receptors are more sensitive in cold weather. A drop in barometric pressure, such as before a rain or snow storm, can also cause any inflamed tissues to expand and become more painful.

3. Can you associate the pain with any specific activity?
Overuse and misalignment are common causes of joint pain, whether caused by a day of stress and strain, or accumulated over a period of years. This kind of mechanical injury can inflame the bursae (causing bursitis), or the tendons (causing tendonitis), or eventually wear down the cartilage and cause osteoarthritis. For instance, do your knees hurt only after a work-out? Does your hip ache only after a long drive? Does your neck or elbow hurt if you type for more than 30 minutes? Desk-related complaints can often be solved by making ergonomic adjustments to your workspace for increased comfort and prevention of repetitive injury.

4. Is it the muscle or the joint?
You may actually be experiencing pain in the muscles close to a joint and think that the joint is the problem. Muscle pain is generally associated with over-exercise or movement that has caused excess strain on the muscle, ligament or tendon. This kind of pain should resolve within two to three days of rest. You might also notice a point of tenderness or “trigger point” on the muscle in this case. Muscle pain may also respond positively to stretching or massage therapy. Dr. Sharon Stills has also had good success using homeopathic injection therapy and prolotherapy, a pain-relieving procedure that relies on injections of an “irritant solution.”

5. Is your pain worse in the morning?
It might be useful to start tracking your pain by using a wellness diary: if your pain lasts for longer than a half hour in the morning and gets better during the day, there is a possibility that it could mean rheumatoid arthritis. Look closely at your sleeping habits and mattress. Changes here may be a simple solution. It’s also interesting how some women who eat (or drink) refined carbohydrates at night are also more likely to have fluid retention and morning pain, and how changing just this one habit can turn joint pain around — almost overnight.

6. What’s going on right now in your life?
Joint pain may be reflective of some aspect of a woman’s “inner” life. In Eastern medical traditions, pain is a sign of energy blockage, and this can also mean emotional energy and life force. Pain in the knees may indicate an inability to move forward for fear of criticism or a lack of self-acceptance. Some women feel neck or back pain only while they’re at work or around certain people who make them feel tense or burdened. And while it may seem like a big leap to connect emotional stress with joint pain, we have all come to accept the idea that the body stores tension in the muscles, so it shouldn’t be difficult to accept the notion that your emotional life can impact your joints.

7. What is your family history?
Some forms of arthritis, such as rheumatoid arthritis, are connected to genetic make-up, and if anyone in your family has had it, this places you at higher risk — but not the certainty — of developing it. Just as important are the emotional qualities of your childhood and upbringing. These emotional overtones may be carried forward on a subconscious level and manifest themselves in our bodies as pain or disease in adulthood that keeps us stuck in a certain pattern. Like a needle stuck in a groove, we keep playing the same scratchy refrain. Luckily, our bodies often know better than we do what they need to be healthy — and often it’s simply a matter of gaining the strength to pick the needle up and put it on another song.

What’s important for every woman to know is that whatever the cause of your joint pain, there are ways to increase your mobility and decrease — or even eliminate — your pain. And the best place to start in almost every case is to address issues of inflammation.

Joint pain and inflammation

Most forms of joint pain involve some kind of inflammation — either local or systemic. When injured, a chain of events in your immune system known as the inflammatory cascade is triggered. In a careful balance of give and take, this process starts with pro-inflammatory hormones calling out for white blood cells to clean up damaged tissue and clear out infection. This is what causes the redness, swelling and pain we often see with injury.

Next, anti-inflammatory compounds take over to heal the area once the threat is diminished. When this process, known as local or acute inflammation, waxes and wanes in response to injury it’s a sign of a healthy immune system. Yet when the symptoms of inflammation don’t disappear, it tells us that your immune system is unable to turn itself off when it should.

Just as the flame of a burning fire can help or hurt, our body’s internal fire has the dual power to heal and to cause us pain. Think of inflammation like a burner on your gas stove; local injuries and infections cause our bodies to turn the flame up high in the area of the injury, while with systemic or chronic inflammation, our bodies keep the burner on simmer, even when we’re not suffering an injury. This slow burn has been associated with range of health conditions and degenerative diseases, including asthma, allergies, skin problems, insulin resistance, irritable bowel syndrome, heart disease, Alzheimer’s and yes, arthritis.

In terms of our joints, pain stemming from an injury or even short-term overuse can set off localized inflammation in the cartilage, tendons, or bursae. As the injury heals, players in your inflammatory cascade will perform their tasks and disappear. If the inflammation persists it can lead to a more chronic condition. Luckily, we now have a few tests that tell us a great deal.

Testing for inflammatory markers

There are blood tests for inflammatory markers, such as CRP (C-reactive protein) and alpha-lipoprotein (some lump homocysteine in this group as well) to determine whether women are more likely to develop inflammatory conditions. Trace amounts of CRP are healthy. And there may certainly be a rise in CRP with a local injury or an acute infection. But prolonged elevated CRP levels indicate systemic inflammation. Other inflammatory markers Dr. Stills looks for include fibrinogen and erythrocyte sedimentation rate (ESR or “sed” rate.)

Though CRP and other markers of inflammation are easy to test, many conventional doctors aren’t sure how to treat elevated levels and end up avoiding these tests altogether. But major dietary changes and nutritional supplements that can moderate these inflammation markers.

Many women think they have to accept joint pain and learn to live with it for the rest of their lives (which often means relying on regular use of NSAID’s like Motrin, Tylenol and Aleve, even though they can cause stomach, liver and kidney concerns with long-term use). Let us assure you that this is just not the case! Chronic inflammation and its associated diseases can often be overcome or prevented with a number of integrative and natural approaches. Start by looking at your hormonal balance.

Hormones and “menopausal arthritis”

Lots of women notice joint pain for the first time during perimenopause. Studies have shown that lower estrogen levels during perimenopause and menopause are frequently associated with joint pain. Although the relationship between estrogen and our joints is not completely understood, we do know that estrogen has an anti-inflammatory effect in the body.

Estrogen quiets the inflammatory “noise” in our joints — along with the noise in many other parts of the body! As hormone levels initiate their natural shift during perimenopause, any imbalances that estrogen has quietly been covering begin to rise to the surface, leaving us perplexed by issues we never before encountered. The truth is, most of us probably had inflammation in our joints for some time, but estrogen was cloaking our sensitivity to the pain.

A lot of women find their pain eases when their hormones return to balance, though for some, this is only one piece of the picture. The foods you’re eating can be the determining factor in restoring balance and quieting the inflammatory noise.

Joint pain, nutrition and digestion

Though food is often looked at solely in terms of its impact on weight gain, it’s also the safest, most effective, and cheapest medicine for preserving and restoring overall health. Many foods contain micronutrients that positively impact the inflammatory cascade upstream of where medications such as Advil, Motrin, and COX-2 inhibitors act, making these drugs (and all their side effects) avoidable. Foods rich in omega–3 fatty acids are a perfect example.

Many women who suffer from joint pain also report digestive problems. This is because persistent imbalances in the GI tract (such as dysbiosis, leaky gut, and inflammatory bowel disease) are often associated with chronic inflammation and allergens. We suggest anyone with joint pain start with an elimination diet or request an ELISA blood test from their healthcare practitioner to pinpoint food sensitivities.

Common problem foods associated with inflammation include citrus, corn and corn products, dairy products, gluten grains (wheat, barley, oats, rye, spelt, kamut), yeast, and eggs, as well as members of the nightshade family — tomatoes, potatoes, peppers, and eggplant. Figuring out what you’re sensitive to may just make all the difference with your efforts to reduce joint pain.

Ayurvedic and Chinese medical practitioners have been using food as medicine for centuries. We’ve learned from these ancient medical practices that some common foods worsen inflammation — these foods are known as pro-inflammatory, or “hot” foods — and others “cool” the fire. Sadly, our Western diet of high-sugar and overly-processed foods is of no help.

Overall, you can’t go wrong by favoring simple, whole foods as opposed to processed convenience foods. Adjusting your diet away from “hot” foods and more toward “cool” foods is a great way to move toward better overall health.

More specifically, there are many natural compounds found in foods that have long been known to be effective anti-inflammatories. With all the controversy surrounding the side effects of NSAID’s (Advil, Motrin) and COX-2 inhibitors (Vioxx, Celebrex), it makes much more sense to look for natural pain relief.

Joint pain and toxicity

Another source of fuel for your body’s internal fire is its toxic burden. Whenever toxic compounds are allowed to build up in the body, inflammation can also increase and send our health into a downward spiral. A toxic chemical soup can accumulate in our organs over time and weigh us down with a toxic load — everything from alcohol and prescription drugs to the chemicals we use to clean our homes. Heavy metals like iron, lead, and mercury are all also linked to joint pain.

And some of us are poorer detoxifiers than others. While we can’t avoid exposure to these substances completely, we can limit their effects on our bodies. If you have a lot of mercury amalgam fillings and suspect they’re tipping the scale on your joint pain, consider talking to a biological dentist — not just your regular dentist — about replacing them with safer materials.

Inflammation and toxic emotions

I encourage women to be aware of emotional toxins too. It’s no coincidence that phrases like “burning mad,” “I was so angry I saw red,” and “She has a fiery temper” remind us of inflammation symptoms. Research has shown a direct correlation between negative emotions such as anger, lack of forgiveness, shame, guilt, fear, and loneliness and an increase in inflammatory conditions. Habitually negative people release higher levels of CRP than happier, calmer individuals.

Studies have also shown that chronic stress impairs the immune system’s ability to shut itself off after the infection or injury is fixed. This is because stress involves the release of the hormone cortisol, which acts as fuel for the pro-inflammatory fire. Additionally, normal hormonal cues that tell the brain everything is okay never make it to their destination. So, the stressed-out body lives in a constant state of emergency, or chronic inflammation, which only adds to the pain in your joints.

Emotions like shame, guilt, and fear have been specifically linked to high CRP, so it always helps to take the time to explore emotional issues you may have buried. Many women have had tremendous success with the Emotional Freedom Technique and the Quadrinity Process. We also recommend talk therapy based on family-of-origin theory.

Quieting the fires within — Women’s Health Network’s approach to joint pain relief

In the end, joint pain and arthritis are not simple equations with the sum total equaling a lifetime of pain. By and large, the majority of women experience significant relief from joint pain when they begin to understand the multifaceted issues at the bottom of their pain — and so can you. Whether it’s pain from an injury, cumulative trauma, or arthritis, a whole-body approach to joint pain that quiets the inflammatory fires can help increase your mobility and decrease your pain.

It’s important to note right away that if you have been diagnosed with arthritis and are on medication, we do not suggest abandoning those drugs without guidance from your doctor or healthcare provider. We do encourage you to supplement your treatment with the following measures.

• First, rule out basics. Look carefully at injuries, under- or over-exercise, work station ergonomics, bad mattresses — anything that can be easily remedied with adjustments, time and rest.
• Track your pain. Keep a detailed journal including date, time of day, present activity level, medications, any recent injuries or illness, diet, and stress levels. Rate your pain on a scale of 1–10, and see if you can identify any patterns. While you’re at it, jot down what you are trying to accomplish when you experience pain, who you’re with, and whether it invokes any memories. You may be surprised by some of the associations revealed. By acknowledging the power in our stories we can free our energy for healing and move on.
• Eliminate dysbiosis or leaky gut issues. Poor digestion can lead to systemic inflammation and increase your joint pain. See our digestion and GI health section for specific recommendations that can help speed recovery from inflammation caused by digestive issues.
• Adopt a healthy diet rich in natural anti-inflammatories. Choose a “cooling” diet of richly colored fruits and vegetables, lean proteins, and omega-3’s. Add a high-quality, mercury-free omega-3 fatty acid supplement, as well as a high-grade multivitamin/mineral complex, and natural vitamin E supplements with the full range of vitamin E fractions.
• Rid your body of its toxic load with a detox diet. Toxicity can add to the inflammatory fire. Whatever you can do to clear your body will help when it comes to your joints. See our detoxification section for further recommendations.
• Learn to love moving your body. Regular exercise can reduce stress, control your weight and help with the symptoms of arthritis. It also ensures an active blood supply within the synovial membranes, which means the tissues surrounding your joints get the nutrients needed to keep them pliable and healthy. Keeping your weight within a healthy range also lessens the burden on your joints. Just a few extra pounds can wear your joints down over time and cause unnecessary pain.
• Reduce stress. Exercise, meditation, therapy, yoga, prayer — there are so many ways you can “burn off” stress and lower inflammation markers in your blood. Carve out some time to try one or two of these and see what happens to your joint pain. The beauty of stress reduction is that it’s never a waste of time — it serves you on every possible level.
• Consider alternative therapies. Chronic pain and inflammation are signs that something in your life needs immediate attention — your diet, your stress levels, your weight. Making lifestyle changes is a great start, but they can take a long time to become a habit and you may need more immediate pain relief. Acupuncture, massage, chiropractic, osteopathic, or psychotherapy can help relieve the pain while you wait for your other lifestyle changes to take effect.

Listening to your pain

Most of us were raised with the idea that pain is all negative and that we should try to get rid of it as quickly as possible, even if that means denying its presence. But pain is not your enemy. It often surfaces to communicate a deeper message about your life, and instead of pushing it away, try listening to what it has to say. You might be surprised by what you learn.

Whether it’s paying more attention to your diet and nutrition, balancing your hormones, detoxing, or sifting through your emotional history, getting better is about making connections, figuring out which of any number of factors are contributing to your pain — and which combination of therapies will help heal it. You certainly don’t have to live your life in pain. With some effort and time to heal, you will be doing the things you love and feeling like yourself again!

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Inflammation is finally being recognized in conventional medical circles as a prime contributor to serious health concerns in women, e.g., heart disease, osteoporosis, diabetes, cancer, and Alzheimer’s disease — to name just a few. A simple test called C-reactive protein (CRP) can help determine whether inflammation is present in your body — including the vessels around your heart.

CRP is mainly released by the liver into the bloodstream in the presence of inflammation, including when there is an infection.. Generally speaking, inflammation is a sign that your body’s immune system is reacting to injured or infected tissue. Although your immune system is only doing its job, too much inflammation, or an ongoing inflammatory response, can lead to problems.

When most of us think of inflammation, we imagine pain, swelling and redness. But we now know that chronic, low level inflammation can be present without these symptoms, while it’s still, insidiously, contributing to disease. This low-grade inflammation is particularly influenced by our nutrition, stress level, and environmental toxicity. Over time it can cause problems, such as heart disease, the conditions mentioned above.

Although there is no definitive agreement on when to order CRP testing or who should have it, most practitioners in conventional medicine use this test to monitor acute infection or distinctly inflammatory disorders like arthritis or inflammatory bowel disease. However, doctors are becoming increasingly aware of CRP’s value in assessing cardiovascular risk.

More subtle changes in CRP are measured with a test known as hs-CRP, or high-sensitivity-CRP. However, when treating patients, many practitioners don’t order an hs-CRP because they don’t know what to do if it’s elevated.

In 2003, the American Heart Association with the Centers for Disease Control and Prevention jointly published their recommendations for the clinical use of these tests, explaining that CRP values are only useful as an independent marker of risk for cardiovascular disease, and that CRP testing should not be used as a widespread screening tool or to track treatment.

That may change with the recent publication of a large worldwide study that found people with high levels of hs-CRP who use a common statin drug benefit from a reduction in risk of heart attack or stroke. (Note that statin drugs are generally prescribed to lower cholesterol but also reduce inflammation.) Testing for hs-CRP may become the norm, and that’s going to be a good thing!

CRP is an extremely important preventive marker. When elevated, there are many steps you can take to dampen the inflammatory cascade and limit your risk of inflammation-related disorders, without signing up for lifelong prescription drugs and their problematic side effects. By improving digestion and nutrition (e.g., including colorful fruits and vegetables, but reducing sweets), low-grade inflammation (along with CRP levels) can be reduced significantly. You might also consider adding anti-inflammatory spices such as ginger and turmeric to your meals, .

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With symptoms ranging from skin rashes and itchy nose, to sneezing asthma, sinus congestion and more, allergies can literally interfere with your life every day.

An estimated 50 million Americans — 1 in 5 — suffer from allergic reactions to compounds in the environment such as foods, drugs, latex, dust, pets, and outdoor pollens. Many more millions have “sensitivities” whose reactions are trickier to identify than true allergies partly because they can manifest as just about any kind of symptom anywhere in the body.

Allergies and sensitivities are at the root of many difficult and chronic health problems, including respiratory ailments, skin conditions, mood disorders, and gastrointestinal symptoms. On top of those, the negative health effects from allergy-triggered inflammation can be profound. Neither a chronic nor an acute allergic response is something you should ignore.

Women with chronic allergies are often put on drugs like antihistamines or decongestants, sometimes for years, and though these may alleviate symptoms for a few hours, they can cause unpleasant side effects. Worse, these short-acting medications can never resolve the source of the problem.

Conventional medicine tends to approach each allergy symptom as an isolated issue. Millions of women with subclinical allergies and sensitivities are regularly misdiagnosed — possibly even given antidepressants. Doctors may even dismiss symptoms altogether if they’re too mysterious or seem unrelated to each other.

Allergies and sensitivities almost never occur in isolation. That’s why it’s wise for a practitioner to ‘connect the dots,’ looking for commonality among your symptoms, which can pave the way to a real and lasting solution. Fortunately, many allergies and sensitivities can also be easily treated naturally, with homeopathic remedies that can quickly and effectively resolve symptoms, and without side effects!

What exactly is an allergy?

An allergy is simply an over-reaction of the immune system to a substance in the environment that for most people does not trigger symptoms. Hay fever and many food allergies generate a type 1 hypersensitivity response involving increased IgE antibodies (proteins intended to identify and neutralize a foreign target) and the release of histamine. This process stimulates inflammation and is the source of symptoms such as itchy, watery eyes, runny nose, hives, itchy rash, swelling, scratchy throat, wheezing and coughing.

Allergies can develop at any point during your life, but it’s also possible to be born with them, especially if your mother is allergic to foods and passes an excessive number of undigested protein particles to you through breast milk. Type 1 hypersensitivities are usually lifelong, even if we can manage to control the symptoms.

IgE-mediated allergies are fairly easy to spot because of the immediate onset of symptoms. The conventional treatment protocol is to manage these symptoms with allergy medications like Claritin and Allegra, and sometimes steroids.

Type 1 hypersensitivity responses show up in a few possible ways:

• As an acute allergic reaction, such as being exposed to a single allergen like peanuts, shellfish, or the venom in a bee sting. The reaction can range from mild to life-threatening (i.e., anaphylaxis). An anaphylactic reaction may start with a tingling sensation, itching, or metallic taste in the mouth, followed by hives, flushing, wheezing, swelling of the mouth and throat, difficulty breathing, vomiting, diarrhea, cramping, a drop in blood pressure, and eventually loss of consciousness. This type of reaction is always a medical emergency.
• As chronic allergies, in which you regularly (as in a seasonal cycle) or consistently have allergy symptoms, sometimes in response to a specific allergen (i.e., dust mites or ragweed), or as a result of an overload of allergens (i.e., women with multiple chemical sensitivities).
• As subclinical reactions, in which you might suffer from transient and seemingly unconnected symptoms that may not be recognized as allergic responses, even if they’re immediate-onset. For example, eating an allergenic food or food additive may cause abdominal cramps or diarrhea, but because these aren’t typical hay fever-type symptoms, allergy is never suspected.

How are sensitivities different from allergies?

The term “allergy” is now used more loosely to refer to any kind of hypersensitivity that triggers an immune response and inflammation. A better term for the reactions that aren’t mediated by IgE antibodies and histamine is “sensitivity.” While these reactions typically involve IgG or IgA antibodies, and histamine release might be part of the picture, these type III hypersensitivity reactions also involve the formation of immune complexes between the antibody and the substance that the antibody is targeting, known as the ‘antigen.’ Many of these reactions are to foods, or additives in foods.

Inflammation in these types of reaction is caused by the immune complexes being deposited in various tissues in the body. This process takes some time, which can delay the onset of symptoms — by hours or even days, making this kind of immune response tough to identify. If you’re sensitive to the eggs you ate at breakfast, but symptoms don’t show up until after dinner, you’d rarely suspect eggs as the culprit. As a result, these are sometimes referred to as ‘hidden’ food allergies. The symptoms resulting from these reactions depend mostly on where in the body these complexes are deposited. If it’s in the joints, for example, you might get joint pain. If in the blood vessels, you might get a headache. If in the intestine, you might get diarrhea.

Symptoms of sensitivities can vary in presentation from person to person — what gives me a skin rash might give you a headache. Even time-of-onset varies among individuals with two confounding effects: sufferers tend to tune out the very symptoms they need to heed, and doctors often dismiss patients with transient symptoms that are hard to diagnose, especially if a pattern can’t be detected.

The good news is that IgG food reactions, unlike IgE allergies, can usually be turned around with digestive and dietary support.

How conventional medicine diagnoses allergies

If you walk into your doctor’s office with hives, he or she will take it seriously and give you a skin (intradermal) test, a blood test for total IgE antibodies, or a test for specific IgE reactions to particular substances. Skin testing introduces a very small amount of a common allergen directly beneath the skin’s surface, and you wait to see if there is a reaction. Accuracy is somewhat limited. If you have a lot of circulating histamine, you may test positive for specific antigens even if they’re not problems for you. And real allergies might be missed if you’re allergic to a substance that you’ve not been exposed to for a while. Delayed-sensitivity reactions will be missed.

Once an allergy is clearly identified, most doctors advise patients to avoid the allergen or to take antihistamine medication for their symptoms. If the allergen can’t be avoided (e.g., outdoor pollens), “desensitization” therapy, or “immunotherapy” may be introduced. Progressively higher amounts of allergen(s) are injected into the bloodstream until the first sign of allergic reaction. Sublingual (under the tongue) drops are sometimes used as an alternative. The idea is that, over time, the body will learn to tamp down its inflammatory response to the allergen.

This approach is great when it comes to severe, life-threatening allergies. If I were allergic to peanuts, for example, I would never go anywhere without an EpiPen—an injection of epinephrine, which neutralizes an anaphylactic reaction. But you can’t reveal serious, but still disturbing, sensitivity reactions using this technique.

What to do about sensitivities

If you suspect sensitivities, begin to take note of how certain foods, or substances in the environment, affect you on a day-to-day basis. Chances are you’ll notice a pattern especially as you age. Keeping an “allergy diary” is a useful first step in connecting the dots between your symptoms and the foods or other substances you’re reacting to. Testing can be helpful, but certain sensitivities may not show up on the test if you’ve been avoiding these foods for awhile. Without regular exposure, the immune system stops actively producing antibodies, but the sensitivity can still be reactivated upon exposure.

Digestive problems and increased intestinal permeability can lead to IgG-mediated food sensitivities because undigested food particles in the body sensitize the immune system to an ‘intruder’ on board, and “turn on” reactions. Repeatedly eating the same foods also increases the chances of sensitivities. Gastrointestinal support helps eliminate these sensitivities, as does working with a knowledgeable health care provider.

If you don’t tune in and take action to alleviate your body’s allergic response, you will end up with full-blown chronic inflammation. Some women develop multiple chemical sensitivities. The further you travel down this path, the steeper the climb back to wellness, and feeling good.

Allergies and toxic load

Every substance on earth that can be eaten, inhaled, or touched is a potential allergen, depending on your individual genetic profile and how well your system is running. Your emotional inheritance, lifestyle, diet, and physical environment are also important because they define the burden your system must detoxify and process on a daily basis.

How well you process this “body burden” is crucial to you feel each day. The older we get, the greater this toxic burden becomes and the less able our bodies are to deal with it.

As pollution has increased, so have allergies. Air pollution is a factor too, because particles have been shown to increase IgE activity in nasal passages and may carry pollen and other compounds into our bodies.

Every day, particles from synthetic chemicals — like the fresh scent in fabric softener — go right up your nose and into your lungs. Heavy metals, chlorine in our water, phthalates and VOCs (volatile organic compounds) are all dangerous substances that surround us all day every day. (For more information, see our article on endocrine disruptors.)

Over the course of many years, this chemical exposure has a cumulative effect. When you add in other factors prevalent in many women’s lives — e.g., hormonal imbalance, poor diet, and emotional stress, it puts us at the tipping point!

Roughly 10% of adults in the U.S. have a diagnosed food allergy, but countless more have food sensitivities. A few of the most common categories of allergens:

• What you eat: dairy, wheat (and other gluten-containing grains), corn, soy, shellfish, eggs, nuts, chocolate, caffeine, yeast, medications, sulfites, salicylates, MSG and other glutamates, xanthan and other gums, artificial food coloring and preservatives (e.g., BHA and BHT), sorbic and benzoic acid, pesticides
• What you inhale: Mold, pollen, dust and dust mites, pet dander, down, feathers, VOCs, scented candles and cleaning products, perfumes
• What you touch: Latex, plastics, cleaning solvents, insect bites, chemicals in the air, water, cosmetics, sunscreens, shampoos, and other personal care products

Sensitivities are highly individual, so I encourage you to investigate other possible allergens if these don’t seem to apply to you.

Everything you eat can be supportive or burdensome, depending on your unique profile. Help equip your body to process its toxic load by giving it the right nutrients, and minimize your toxic load by eliminating environmental toxins and dietary allergens. Then when a particular substance is introduced to your system, your body won’t react with symptoms.

Some women may also be intolerant of — but not allergic to — foods and other substances that are not mediated by the immune system. Examples include:

• Intestinal symptoms from lactose intolerance
• Joint pain from a compound called “solanine” in the ‘nightshade’ family of foods (e.g., potatoes, tomatoes, peppers)
• Migraines from blood vessel-dilating compounds in red wine or cheeses. While qualifying as “intolerances,” they are not allergies.

What about gluten sensitivity?

Sensitivity to gluten — the family of proteins found in the seeds or grains of wheat, rye, barley, spelt, kamut, and triticale — is usually associated with celiac disease, an inherited condition in which the immune system reacts to gluten while producing antibodies against the lining of the small intestine. That makes celiac disease an autoimmune disease, not an allergy. Over time, autoimmune responses to gluten can also affect other systems besides digestion.

Gluten ingestion can also cause a temporary increase in intestinal permeability, or leaky gut, and allergic reactions in individuals without genetic susceptibility to celiac disease. This occurs most often in people who are allergic to wheat, one of the “big eight” food allergens that together account for around 90% of allergic reactions.

If you are descended from cultures dependent on corn, potatoes, rice or other grains, you may not possess the genetic snippet required to process grains in the wheat tribe. If you are gluten-sensitive and continue to eat a lot of it, your body may be simmering on a low burn. This can eventually wear down the immune system and disrupt your metabolism, setting the stage for systemic inflammation and other problems.

Women’s Health Network’s approach to natural allergy relief

The most important part of any allergy relief or prevention program is to reduce your exposure to the food or other substance that’s causing your symptoms. Along with that, you can use these strategies to find the relief you need, and deserve:

Diet. Keep a diet diary for a week, noting what you eat, when you eat it, and how you feel over the next several hours after eating it. Many women are surprised by patterns that they hadn’t known were there.

Food reactions can be driven by different kinds of antibodies or other mechanisms and it’s easy to miss some problematic foods, depending on the testing you have done. The most effective way to specifically uncover food allergies and sensitivities is to follow an allergy elimination diet for two weeks.

Specifically, you will eliminate the most common food allergens as well as foods you eat routinely. If you start to feel better, it’s a strong hint that you’re sensitive to one or more of the foods you’ve eliminated.

After the two-week elimination, you’ll reintroduce one food at a time and if you don’t feel worse, you can add that food back in and proceed to the next suspect food. Start with the least suspect foods first and keep a diet diary throughout this process.

Food sensitivities often indicate an underlying digestive issue or imbalance, including increased intestinal permeability. Replacing valuable enzymes and beneficial bacteria improves the body’s ability to fully break down and down absorb your food. Note that antibiotics or regular use of aspirin or ibuprofen can throw off bacterial balance and worsen a leaky gut.

Homeopathic remedies can bring powerful relief for digestive irregularities and stomach discomfort caused by food sensitivities (see below). A rich multivitamin–mineral complex with adequate essential fatty acids is the cornerstone of our approach to dealing with food sensitivities — this is often enough to correct imbalances and soothe diet-related inflammation. In some cases, targeted use of specific supplements is required, as determined on a case-by-case basis.

Homeopathy. This ancient natural approach to relieving symptoms uses minute amounts of the very same substances that can cause a reaction in larger amounts, to reduce your body’s sensitivity to those substances. It’s a time-tested, natural practice used successfully throughout the world. Homeopathic remedies come in a variety of forms, including sprays, tinctures, and tablets, and are effective against a number of allergies and sensitivities. Homeopathic remedies are especially helpful for alleviating miserable symptoms of hay fever, inhaled allergies, food sensitivities, and chemical sensitivities, allowing allergy sufferers to lead normal lives again. I can’t overstate how much this can improve your life. Plus it’s totally natural and incredibly effective.

Environmental sensitivities. Decrease your overall toxic load by cleaning your house right. Invest in a good vacuum cleaner with a HEPA filter. Throw out any cleansers, creams, soaps, and cosmetics that contain synthetic chemicals. Buy green building materials, furniture, cleansers, and laundry detergents. Encase your bedding in allergy-proof covers, and choose all-natural fabrics and bed linens. Avoid using or exposing your body to herbicides like Roundup as well as pesticides, including products for pets.

Chemical sensitivities. If you are increasingly sensitive to noxious fumes, air fresheners, perfumes, chemical odors, and other synthetic off-gassing, it’s a good sign that your system is overloaded. Headaches, dry mouth, sore throat, dizziness, nausea, coughing, and rashes are common symptoms of chemical sensitivity. NAET (Nambudripad’s Allergy Elimination Technique) is an effective, noninvasive way to eliminate many sensitivities and allergies. Choosing a combination of therapies, including nutrition, acupuncture/acupressure, conventional allergy treatments, chiropractic, and kinesiology, many practitioners have successfully desensitized their patients to be able to tolerate offending substances without symptoms.

The key to allergy relief — and prevention — is balance

Balance is especially apt when it comes to allergies and sensitivities. You want to know your body so well that you’re able to read its allergy and sensitivity signals so you can respond with the right support.

Allergies and sensitivities are real. Over time these allergic responses will compromise your immune system and give inflammation the upper hand throughout your body. If you suffer now from allergies or sensitivities, I encourage you to follow the natural anti-inflammatory approach outlined above. You’ll feel transformed and revitalized, with renewed energy and stamina, a clear head, healthy digestion, and beautiful skin. Now that’s allergy relief!

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