Systemic inflammation is a chronic, low-grade inflammatory response that occurs throughout the entire body rather than being localised to a specific area.
Unlike acute inflammation, which is a short-term response to injury or infection, systemic inflammation can persist without a clear trigger, or as the result of multiple lifestyle triggers.
Due to the subtle and asymptomatic nature of systemic inflammation, it can be difficult to detect, but it is nevertheless notorious for wreaking metabolic havoc.
The struggle between inflammation and insulin resistance
Systemic inflammation interferes with insulin signaling in the body, resulting in the development of insulin resistance, which promotes fat storage.
However, stored fat, especially visceral fat (deep belly fat) releases pro-inflammatory substances into the body, which escalates systemic inflammation. The result is a vicious cycle and perpetuating weight loss challenge.
Breaking this cycle to reverse insulin resistance and achieve weight loss, requires lifestyle changes to minimise recurrent inflammatory triggers.
Six lifestyle edits to reduce inflammation
- Optimise gut health
Microbial dysbiosis (an imbalance of bacteria in the gut microbiome) can trigger inflammation and reduce metabolic efficiency.
A Viome Gut Microbiome Test will identify the dietary measures that are required to restore microbial balance and reduce inflammation in the gut.
- Follow an anti-inflammatory diet
Foods renowned for their potent anti-inflammatory properties, should be consumed on a daily basis. These include extra virgin olive oil, berries, fatty fish, dark green vegetables, green tea, tomatoes, cherries, and dark chocolate.1
- Avoid pro-inflammatory food additives and environmental chemicals
When the body recognises foreign chemicals, the immune system becomes activated, releasing inflammatory signals as a defence response.2
When the perceived ‘threat’ is over, anti-inflammatory signals switch off this response. However, recurrent exposure to such chemicals (including artificial sweeteners, food dyes, BPA chemicals from plastic bottles and the chemicals found in cigarettes and vapes) will result in an overactive immune system and chronic inflammatory response.
- Avoid trans fats and pro-inflammatory fats
Trans fats found in fried and highly processed foods, and vegetable oils high in omega 6 fatty acids (soybean oil, sunflower oil and safflower oil) are metabolised into inflammatory compounds that promote whole-body inflammation.
Healthier alternatives, include grilled foods and the use of extra virgin olive oil, avocado oil, coconut oil and macadamia oil.
- Exercise regularly
Regular exercise improves insulin sensitivity and reduces inflammation. New research shows that just 20 minutes of daily exercise is enough to initiate an anti-inflammatory effect.3
- Get enough sleep
Poor sleep, including night-to-night variability, will result in higher levels of circulating inflammatory biomarkers. Studies confirm that the greater the level of sleep inconsistency, the greater the inflammatory response.4
There are various lifestyle solutions to improve sleep quality which will support an anti-inflammatory effect.
Despite the implementation of these anti-inflammatory habits, some individuals are genetically prone to higher levels of inflammation.
A 3X4 Genetics Test will identify your genetic susceptibility, and the need for additional anti-inflammatory support through targeted supplementation with omega 3, curcumin, and quercetin.
References:
- https://www.healthline.com/nutrition/13-anti-inflammatory-foods#list
- https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
- https://www.medicalnewstoday.com/articles/315255
- https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2020.01042/full