Pain and Inflammation: How Lifestyle Factors Impact Your Body's Ability to Heal
Welcome to the world of inflammation, where pain and discomfort are just two of the many fun side effects. For those of you who are unfamiliar with the term, inflammation is the body's way of responding to an injury or infection. And while a little bit of inflammation is, in fact, a good thing, too much of it can cause some major problems.
The human body is capable of healing itself, but chronic pain and discomfort can prevent us from enjoying life to its fullest. In this blog, we will explore the relationship between pain and inflammation and how lifestyle factors, such as poor diet and lack of sleep, can contribute to increased pain sensitivity and negatively impact the body's natural ability to heal.
Specifically, you will learn about:
3 Broad Categories of Inflammation
The concept of "tear and repair" and how physical stressors such as exercise and postural stress can cause damage to the body
The role of the "repair" process in healing damaged tissue
The impact of chronic low-grade inflammation and systemic inflammation on the body's ability to repair damaged tissue
Simple steps you can take to reduce the inflammation in your body
By the end of this blog, you will have a better understanding of how to support the body's natural healing process and reduce chronic pain and discomfort.
3 Types of Inflammation:
In his book "The DeFlame Diet," Dr. David Seaman introduces us to the three types of inflammation: mechanical, biochemical, and psychological.
Mechanical inflammation refers to the physical wear and tear that our bodies go through with daily activities like putting away the dishes, exercising, and even the sustained postures of working at a desk and sleeping
Biochemical inflammation is a result of the foods and drinks we consume
Lastly, psychological inflammation comes from our thoughts, emotions, beliefs and stress
So why is inflammation such a big deal? Well, inflammation from any source can contribute to increased pain sensitivity, making even the slightest touch feel like you're being poked with a hot iron. And if that's not enough, chronic low-grade inflammation can also interfere with the body's ability to heal and repair itself. This cycle is known as the "tear and repair" process.
Increased pain sensitivity means that two people with the exact same mechanical injury may experience different levels of pain due to a heightened pain response.
Causes of Inflammation:
Now, let's talk about what causes inflammation. Poor diet, lack of sleep, and a sedentary lifestyle are all factors that can contribute to chronic low-grade inflammation. Mechanical pain is often what brings people to see a chiropractor, but without addressing the underlying causes of inflammation, even the best chiropractic care can only do so much. Moreover, the human body can become so overwhelmed by lifestyle sources of inflammation that even the perfect treatment will not produce the expected healing response.
Tear & Repair
Here's a quick rundown of the "tear and repair" process: the body is constantly tearing down old cells and repairing them with new ones. But when inflammation is present, it slows down the repair process and can even prevent it from happening altogether.
Tear:
The "tear and repair" process refers to the body's natural response to physical stress or injury, which involves tearing or damaging of tissues, followed by a repair and healing process. The “tear” process occurs when the body is exposed to physical damage. This damage includes everything from the normal microtraumas your body is exposed to during exercise and sustained postures to the macrotraumas you would associate with a sprained ankle or fractured bone. After your body experiences a “tear” event, a normal and necessary inflammatory response is initiated in order to protect the affected area and begin the healing process.
Example 1: Exercise as a "tear" mechanism:
When we exercise, our muscles are subjected to physical stress, leading to small tears in the muscle fibers. This is a normal and expected part of exercise, as the microtearing of muscle fibers is essential for building strength and improving endurance. The body's response to this physical stress is to initiate an inflammatory response, which helps to repair and rebuild the damaged muscle tissue. Over time, this tear and repair process leads to an increase in muscle strength and size.
Example 2: Postural stress as a "tear" mechanism:
Poor posture and prolonged periods of sitting can lead to postural stress, which can cause strain and wear on the muscles, tendons, and ligaments in the back and neck. Over time, this can result in the development of chronic pain and discomfort. The body's response to this postural stress is to initiate an inflammatory response, which helps to repair and rebuild the affected tissues. By addressing the underlying postural stress, individuals can reduce the amount of physical stress on their back and neck, support the tear and repair process, and reduce pain and discomfort.
Repair:
The "repair" process is the second stage of the "tear and repair" process, in which the body heals and rebuilds damaged tissue following physical stress or injury. This stage is critical for maintaining overall health and wellness, as it helps to restore normal tissue function and reduce pain and discomfort.
During the repair process, the body recruits immune cells to the affected area to clear away any damaged tissue and initiate the healing process. It also activates various cellular and biochemical processes that help to rebuild and restore damaged tissue. These processes work together to support the repair and healing of damaged tissue.
However, the repair process can be disrupted in the presence of chronic low-grade inflammation and systemic inflammation.
Chronic Inflammation:
Chronic low-grade inflammation is a state of low-level, persistent inflammation that can be caused by a variety of factors, including poor diet, lack of physical activity, sleep deprivation, and psychological stress. This type of inflammation can interfere with the body's ability to repair damaged tissue effectively, leading to a persistent state of pain and discomfort.
Systemic Inflammation:
Similarly, systemic inflammation is a state of widespread inflammation that affects the entire body. This can be caused by conditions such as obesity, type 2 diabetes, and autoimmune diseases, and it can interfere with the body's ability to repair damaged tissue effectively. Systemic inflammation can also increase the body's overall sensitivity to pain, making it more difficult to manage and reduce.
In both cases, the presence of chronic low-grade inflammation and systemic inflammation can interfere with the body's ability to repair damaged tissue effectively, leading to a persistent state of pain and discomfort. This highlights the importance of addressing the underlying factors that contribute to inflammation, such as poor diet and lifestyle factors, in order to support the tear and repair process and promote overall health and wellness.
Action Steps:
So, how do we reduce inflammation and enhance the body's natural healing processes? Enter the DeFlame Diet. This dietary plan focuses on reducing inflammation through foods that are anti-inflammatory and eliminate those that are pro-inflammatory. In addition to eating the right foods, getting adequate sleep and chiropractic care can help reduce inflammation and improve the body's ability to heal and repair itself.
Anti-inflammation Basics:
Eliminate Inflammatory Foods
Refined Oils
Swap seed oils like canola oil for Extra Virgin Olive Oil
Refined Flours
Refined Sugars
Alcohol
Eat adequate amounts of protein
0.75 grams to 1 gram of protein per pound of body weight
Hydrate
Aim for about ½ of your bodyweight in ounces daily
Sleep
Minimum of 7 hours of restful sleep per night
Exercise
Aim for 30 minutes of exercise daily
Movement
8,000-12,000 steps daily
And let's be real, folks. We only have one body and it's our responsibility to take care of it. So, let's start by incorporating healthy dietary changes, getting enough sleep and exercising. Trust us, your body will thank you for it.
In conclusion, inflammation is a complex process that can impact the body's ability to heal and repair itself. By incorporating dietary changes, getting adequate sleep, and receiving chiropractic care, you can reduce inflammation, enhance your body's natural healing processes, and improve your overall performance. So, go ahead and DeFlame your body, because who wants to live in a state of constant pain and discomfort anyway?