7 Easy Steps to Reduce Inflammation
The correlation between autoimmunity, inflammation, and gut health.
Autoimmune diseases affect more than 23.5 million Americans, and it is estimated that cases are on the rise by as much as 9% per year. While several autoimmune diseases are genetic, there is research siting environmental factors to be one of the main reasons autoimmune diseases are on the rise. Pretty crazy, right? Environmental factors include everything from the food we ingest, type of birth we had as a baby (c-section vs. vaginal), medications, fragrances, and beauty products to name a few.
As someone with an autoimmune disease, reducing inflammation in my body is one of the biggest ways I’ve learned to manage and reduce flare ups. While some inflammation is beneficial to the body, chronic inflammation can be damaging when it occurs in healthy tissues or lasts too long. The classic signs of inflammation are redness, heat, pain, and swelling. There are so many reasons why our body becomes inflamed, but a lot of inflammation can be prevented based on limiting exposure to the environmental toxins I mentioned above.
What my autoimmune flare ups looks like, as a result of excessive heat in the body.
What many people may not realize, is that 70% of our immune system is in our gut, which is why proper bacteria and gut health are so critical for not just people with autoimmunity, but anyone looking to balance their immune system.
Unless you are living in a bubble, it is nearly impossible to go through your day without being exposed to toxins. That’s why I’m all about taking proactive measures to reduce inflammation by being mindful of what I’m eating and the types of products I’m putting on my skin.
Here are 7 tangible tips to reduce inflammation by strengthening your gut health:
1) Reduce or eliminate inflammatory foods. This first step is one of the easiest and most difficult to incorporate. The most common allergenic and inflammatory foods are wheat, dairy, soy, corn, and refined sugar. Conventional raised meats are also associated with inflammation due to high omega 6 content and use of antibiotics in production, so it is critical to opt for grass fed organic meats when possible. While it’s unrealistic to stop eating these foods cold turkey (pun intended, ha!) if you are currently consuming a Standard American Diet, try being mindful about the quality of meat and dairy you are consuming, and always opting for organic and grass fed. For me, I don’t have a gluten intolerance, but I know my body feels more inflamed when I eat large amounts of gluten, so I feel my best eating healthy, whole foods 80% of the time, and being more lenient 20% of the time. When I was dealing with more severe flares and inflammation, I eliminated these foods completely and then slowly reintroduced them one at a time.
2) Reduce exposure to inflammatory toxins. Common inflammatory toxins are alcohol, antibiotics, synthetic drugs and birth control pills. I know – first, I tell you to give up bread. Now, I’m telling you to ditch the night cap? The reality is alcohol is a toxin and it’s easy to forget that since it’s such a big part of our social lives. Talk to your doctor before stopping any medication, but in general use of Advil and Aleve should be reduced because they can impact the gut lining. For a natural alternative to the birth control pill, there are tons of great apps which help you track your cycle – I use Natural Cycles which pairs with my Oura ring, so I never have to worry about taking my temperature in the morning to track my cycle naturally.
3) Drink bone broth. This has become a trendy health food in recent years, but there’s a reason why! Bone broth is critical for supporting and rebuilding the gut. The gelatin found in bone broth is responsible for sealing and healing the gut lining by filing in holes caused by leaky gut. For those who aren’t into making your own bone broth like me, there are several brands that are great quality – just make sure to check the ingredients for added sodium or natural flavors. My favorite is from Brodino Broth (hot tip – if you live in San Diego check them out at the Little Italy farmer’s market!).
4) Add collagen into diet. Collagen is a great ingredient to improve the mucosal layer in the gut. It is easy to digest and can be added to hot or cold beverages. The ingredients are derived from animal bones, which are healing for the gut. Again, check ingredients before consuming as natural flavorings and sugars are easy to sneak into collagen powder. I like adding Vital Proteins unflavored collagen to my smoothies for an added protein and collagen boost.
5) Consume turmeric. This is a simple, cost-effective step to incorporate as turmeric is readily available in any spice aisle. Turmeric is so effective for reducing inflammation and can help with pelvic pain, migraine pain, and joint pain. This can be added as a flavor to any meal or mixed with black pepper and coconut milk to make a golden milk.
6) Include zinc and quercetin supplements into diet. Zinc and quercetin supplements are another effective way to “heal and seal” the intestinal lining. Zinc can protect the organs from stress, and quercitin (a vitamin found in onions, apples, and leafy greens) can help prevent histamine release caused by inflammatory triggers. Pure Encapsulations zinc and quercetin have my stamp of approval.
7) Clean it up. Be mindful of household cleaning products, beauty products, and even candles that you light in your home. Buying “clean” cleaning and beauty products have really made a difference in reducing inflammation for me. I use the app Think Dirty to screen any makeup or cleaning products before I buy them. If the score is green or below 3, the ingredients are safe. Anything in the red, I try to avoid. Some of my favorite “clean” brands are Branch Basics, Molly's Suds, and Mrs. Meyer's.
With any new information or lifestyle change, it’s important to take it one step at a time and start with “bite size” chunks (had to!). It can be super overwhelming and expensive to throw out all of your products and completely rehaul your diet.
I like to live my life and have found a healthy balance, but there are seasons where I have to buckle down and heal my gut to protect myself from autoimmune flares. Wherever you are at in your health journey, I hope this helped you with some practical action tips to improve your gut health and immunity. If you suspect you have gut issues or symptoms of autoimmunity, as always seek a healthcare professional, and talk to your doctor before starting any new supplement regime.
Disclosure: every product I mention is something I have personally vetted, purchased, or been gifted. I will always provide my honest opinion. If you make a purchase via the affiliate links, I may receive a small commission at no cost to you.
References: