Newsletter

As kids head back to school and the weather starts to get colder, illnesses will start to pop up all around you. If you or your family is not feeling your best, sometimes inflammation is to blame. Inflammation is a natural process in the body where inflammatory cells act as first responders against viruses, bacteria, or toxic chemicals. The process helps the body heal from acute distress, like disease or injury. However, inflammation can become chronic, which makes the body perform suboptimally and can lead to other illnesses.

What is chronic inflammation

Chronic inflammation occurs when the body continues to send inflammatory cells to various parts of the body where there is no injury. Certain autoimmune diseases will cause the body to send inflammatory cells to healthy parts of the body, like joints, tissue, or the intestines. However, chronic inflammation can occur outside of these conditions as well. Exposure to pollution or toxins, chronic stress, or lifestyle factors like excessive alcohol consumption, obesity, or an unbalanced amount of exercise can all lead to chronic inflammation.

How can you spot chronic inflammation

Unlike acute inflammation which is shown by redness and swelling at the site of the injury, chronic inflammation signs and symptoms are more internal. People suffering from chronic inflammation may have stomach or chest pain, fatigue, or joint pain or stiffness. In children, chronic inflammation can look like bumps on the back of their arms or cheeks or dark circles under their eyes. Children can also get stomach pain or headaches from chronic inflammation.

How do you treat chronic inflammation

The first thing to do when you suspect that you or your family is experiencing chronic inflammation is to take a look at your diet. If you’re eating a lot of processed food, fried food, sugar, or simple carbs, try to replace these foods with whole foods - fruits, vegetables, nuts, and lean proteins. You could also focus on adding specific anti-inflammatory foods to your diet. Leafy greens, tomatoes, fruit, and fatty fish are all excellent inflammation blockers. Even the way you prepare your food can be anti-inflammatory - using olive oil as your main cooking oil and adding ginger, garlic, and turmeric to your dishes are all great ways to make your diet anti-inflammatory.

The next step is to look at your exercise. If you have a sedentary lifestyle, try adding a little exercise to your life. Even as little as a 20 minute walk can reduce inflammation in the body. But don’t overdo it, too much exercise can backfire and increase the inflammatory response. If you’re working out hard for more than 150 minutes a week, your best bet would be to pull it back some and don’t skimp on rest days.

Finally, if you want to go the extra mile to fight inflammation, try cold therapy. Just as you would ice an injury, a cold shower or immersion can have anti-inflammatory effects. Start slowly, with a few seconds of cold at the end of a hot shower, and build up.

Popcorn Mix:

Air-pop plain popcorn and mix in a handful of nuts, dried fruits, and a sprinkle of grated Parmesan for a satisfying combination of fiber and protein.

Mini Cheese Platter:

Create a mini cheese platter with cubes of cheese, whole grain crackers, and sliced veggies. This well-rounded snack provides protein, calcium, and a variety of textures.

Veggie Wraps:

Roll up hummus, shredded veggies, and lean turkey or chicken slices in a whole wheat tortilla for a balanced and portable snack.

Homemade Trail Mix:

Blend together whole grain cereal, dried cranberries, mini pretzels, and sunflower seeds for a DIY trail mix that’s customizable and delightful.

Frozen Banana Pops:

Insert popsicle sticks into banana halves, dip them in Greek yogurt, roll in crushed nuts or granola, then freeze for a cool and nutritious treat.

By offering these wholesome snack options, you’re ensuring your kids have the energy they need to conquer the school day and encouraging them to develop healthy eating habits.

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