10 Steps to Remove Chronic Inflammation

Last Updated on November 29, 2023 by Cathy

Chronic inflammation is at the root of just about every health issue. That includes heart disease, type 2 diabetes, autoimmunity, and neurodegeneration like multiple sclerosis (MS). Chronic inflammation is impacting our body and our brain.

Inflammation itself isn’t bad. It fights bacteria and viruses, it also warns us when something is wrong. Like when you sprain your ankle, it turns red, swells, and sends pain. It’s chronic inflammation that bad, it doesn’t give you warning signs that some bad is going on.

Get your free “Quick Guide to Remove Inflammation” at the bottom of this article.

It isn’t until years later when the chronic inflammation is so bad that we are finally diagnosed with a disease. Unfortunately, conventional doctors only treat the symptoms and not the chronic inflammation. For example, you visit a neurologist for MS or you visit an endocrinologist for type 1 diabetes. 

Conventional doctors will tell patients they need to lose weight. But, when was the last time a doctor told you that you need to eat fermented foods to increase your good bacteria? Or that you should take probiotics while you’re taking an antibiotic?

My guess is – never.

Chronic Inflammation Causes

Chronic inflammation begins years before your diagnosis, even up to ten years prior. You need to look at your health history. Were you born as a cesarean baby? Did you take multiple rounds of antibiotics? Did you eat the typical Western diet?

If so, your gut bacteria are probably off balance. Studies showed that people with MS have more bad gut bacteria than healthy people. In other words, they are lacking good bacteria. But, it isn’t as simple as taking a probiotic there are many factors involved.

You need to become a detective to find the source of your chronic inflammation. Sometimes this can take years so it will take patience. I know this from experience, it’s taken me years of trial and error and I’m still working on it. Plus, it takes time to remove chronic inflammation. It didn’t happen overnight so it won’t go away overnight.

My problem was poor diet, too many rounds of antibiotics, low vitamin D, and stress, and my body had a hard time detoxing. Stress has always been a huge problem in my life. Plus, now I’m dealing with an extremely high level of mycotoxins (mold).

I don’t want to get you discouraged, everyone is different so no two people will respond the same. I can tell you EXACTLY what I did to reverse many of my symptoms but it may not help you.

This happened to me when the Wahls Protocol book first came out. I figured since Dr. Terry Wahls was able to go from being in a wheelchair to riding a bike by changing her diet. I’d be able to start walking better. – Unfortunately, that didn’t happen. 

After one year I still didn’t see any improvements. Being discouraged I started looking into other possible triggers. I started paying attention to my body and realized I had severe yeast overgrowth. Once I started adjusting the diet to fit my needs my symptoms started to reverse.

Anti-inflammatory Diet

The diet should be the first thing you change to remove your chronic inflammation. The average American diet is full of sugar and processed foods. Which leads to chronic inflammation triggering the immune system.

10 Tips to Remove Inflammation

1 – Eat an anti-inflammatory diet that includes whole foods

Foods like wild-caught fatty fish, dark leafy greens, and colorful vegetables. Eat berries since they are lower in sugar and high in antioxidants. Also, consume lots of healthy fats like avocados, full-fat coconut milk, and olive oil.

2 – Do an elimination diet to check for hidden food sensitivities

Remove foods like nightshades for one month then reintroduce them back one at a time. If you react to any food item you need to stop eating it until you’ve healed your gut.

3 – Fix your gut

A leaky gut happens when the gut lining begins to open. Avoid foods like gluten, dairy, and other food sensitivities. Eat a diet of whole foods that are high in fiber and low in sugar to help to reduce inflammation and heal the gut. 

4 – Check for hidden infections

These include bacteria, Lyme, viruses, and yeast overgrowth. If you have a hidden infection your body won’t be able to heal until you get these under control. You may want to get in contact with a functional medicine doctor to help you.

I always suspected mold so my functional medicine doctor had me tested for mycotoxins (mold). My level of penicillium was extremely high (see photo below).

5 – Test for heavy metals

The National MS Society claims heavy metals are a “disproven theory.” Yet, many studies reported neurobehavioural effects in dental employees exposed to mercury. In my opinion, heavy metals shouldn’t be in the body, especially in the brain.

6 – Herbs

Certain herbs like cloves, ginger, and oregano help to lower inflammation. Add them to all of your food as an important part of your anti-inflammatory diet.

7 – Take supplements

Many people with MS have vitamin D deficiencies. Other vitamins such as vitamin C and vitamin E are critical for the central nervous system. They protect the brain and spinal cord from free-radical damage. Plus, it strengthens the immune system. Omega-3 fish oil helps to repair the myelin sheath. It’s important to speak to your doctor to see which supplements are best for you.

8 – Exercise regularly

Exercise is a great way to reduce inflammation. Go for a walk, yoga, or tai chi will help to get your blood moving. Play with your kids or go outside and do some gardening. I love using an online gym for MS called OptimalBody Personal Fitness. The owner, David Lyons, also has MS so he knows from experience which exercises work. It’s for any level of MS including people in a wheelchair.

9 – Practice deep breathing

Deep breathing can help to reduce stress and stay relaxed. It also helps to remove toxins from your body. Try doing deep breathing for a couple of minutes several times throughout the day.

10 – Get enough good quality sleep

Lack of sleep hurts your metabolism and your thinking ability. If you have balance issues lack of sleep can make it worse. While you’re sleeping your body heals damaged cells and boosts your immune system. Getting enough good quality sleep is extremely important for removing inflammation.

Chronic fatigue is a sign of an underlying problem. Such as food sensitivities, bacterial overgrowth, or yeast overgrowth. It could also be from a vitamin deficiency. Avoid electronics and bright lights before going to bed. Or listen to calming music. Essential oils such as lavender, geranium, Sleep Aid, or Sleep Tight also help you to sleep.

Steps to Remove Chronic Inflammation

Naturally reducing chronic inflammation involves adopting a holistic approach that includes lifestyle changes. First, eat a nutrient-rich, anti-inflammatory diet, focusing on whole foods, such as fruits, and vegetables, and removing processed foods, refined sugars, and trans fats. Regular exercise is crucial for people with MS. It promotes the release of anti-inflammatory substances and helps keep you mobile.

Managing stress through techniques like meditation, yoga, or deep breathing can also be beneficial. Also, getting adequate sleep and staying hydrated is important for your overall health. Include anti-inflammatory ingredients in your diet, such as turmeric, ginger, and omega-3 fatty acids found in fatty fish, which can further support the body’s efforts to reduce inflammation.

Living a healthy lifestyle that includes a balanced diet, regular exercise, stress management, and plenty of sleep can help remove chronic inflammation.

Don’t forget to grab your FREE Quick Guide to Remove Inflammation below.

Quick Guide to Remove Inflammation

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Resources:

https://www.nationalmssociety.org/What-is-MS/What-Causes-MS

https://www.ncbi.nlm.nih.gov/pubmed/30589214

10 Steps to Remove Chronic Inflammation