What is Inflammation and Why is it Important to understand to Heal our Skin, Gut and Hormones?
Inflammation—a term often heard but perhaps not fully understood—is a natural defense mechanism that your body employs in response to injury, infection, or harm. While acute inflammation serves as a protective measure, chronic inflammation can wreak havoc on your health, contributing to the development of various diseases and conditions. I personally experienced the profound impact of inflammation due to various factors such as lifestyle, self-talk, and dietary choices when I relocated to Europe in 2018 to pursue my Master’s degree. During this transition, I grappled with adapting to a new routine, maintaining a healthy diet, and deciphering my body's needs. My consumption of alcoholic beverages became frequent (4-5 times a week), coupled with an inadequate intake of essential macronutrients—protein, carbohydrates, and fats. In my attempt to shed unwanted weight gained over the year, I predominantly focused on consuming vegetables or low-calorie foods. Additionally, I engaged in daily running sessions, which, without proper nutritional support, heightened my body's cortisol levels, inducing a state of heightened stress.
Experiencing inflammatory issues not only brings physical discomfort but also disrupts one's sense of well-being. I found myself in a constant state of stress, grappling with mood swings, feelings of melancholy, and episodes of emotional eating, exacerbating negative self-talk and self-perception. Moreover, contrary to the emphasis on weight, as evidenced in the comparison photo, the actual weight difference was minimal (approximately 3-5kgs). However, the visible impact of inflammation, particularly evident in my facial appearance in the 'before' photo, was undeniable.
It took me a long time to recognize that my body was undergoing a period of inflammation, triggered by a combination of insufficient nutrition, heightened exposure to toxins—including alcohol and cigarettes—and the strain of negative thoughts, exacerbated by excessive exercise routines, which ultimately dysregulated my nervous system.
What is Inflammation and How Does it Start?
At it its core, inflammation is necessary because it is the body's immune system's response. When tissues are damaged, white blood cells rush to the site to initiate the healing process. This is characterized by symptoms such as redness, swelling, heat, and pain—typical signs of acute inflammation.
However, when inflammation persists over an extended period, it transitions from being a protective mechanism to a chronic condition. Chronic inflammation can build up and start to create major inflammatory problems that are invisible to the naked eye. For me, in the beginning of my body’s inflammatory phase it felt like I was just adapting to my new life and because of that I could not find my “groove” in terms of nourishing myself or exercising well. But clearly, over time, as my state persisted, this accumulation of inflammation which is essentially a continuous immune response, lead to a state of prolonged distress, both mental and physical, of multiple organs and systems within my body. I realized that my digestive and endocrine systems were completely disrupted by my habits. If you don’t know the full extent of that story (read it here).
Not feeling good in my skin, inflamed, puffy. (2018)
(2018)
The Dangers of Chronic Inflammation
Chronic inflammation is often the beginning of some of the major and chronic disorders in society, it starts quietly and can brew within the body for years, contributing to the development of diabetes and auto-immune disorders. It mainly comes out when you do blood tests, a naturopath or holistic nutritionist can read your blood panel and can see if the white blood cell count is high.
DISCLAIMER: Your blood cell count can still be high even if on the panel it says you are within the normal range.
This information came as a shock to me. The disparity in reactions from my general doctor and my naturopath was staggering. Upon presenting my blood panel to my naturopath, I learned that my white blood cell count was elevated, signaling a deviation from the optimal range of health. Given my pronounced digestive pains, it was suggested that I might be grappling with the beginning of an autoimmune condition affecting my stomach. Fortunately, further assessment ruled out such a diagnosis. Instead, my naturopath identified a case of mild to severe leaky gut syndrome, attributing my additional hormone imbalance to poor nutrient absorption. Addressing this issue quickly was imperative, as it posed the risk of escalating into more serious complications.
The inflammation induced by consuming foods to which I was intolerant, subsequently permeating my bloodstream, perpetuated a state of fight-or-flight response within my body. Compounded by my routine 10-20km runs, which added physical stress and further inflammation to my tissues, muscles, and organs, this cycle was clearly unsustainable.
In delving into research on inflammation, I uncovered its detrimental role in exacerbating various diseases by impairing tissue integrity, disrupting cellular function, and fostering plaque formation in blood vessels. Given my pre-existing mild PCOS, I came to realize that chronic inflammation could exacerbate existing health conditions and amplify symptoms, likely contributing to the persistence of hormonal acne and other related issues during my initial lifestyle changes.
How Inflammation Affects the Body
I knew that inflammation was the culprit of everything I was experiencing, it was clearly affecting both my physical, mental and overall health but it could affect way more than just that. The effects of inflammation extend beyond just my symptoms, including:
Digestive Health: Chronic inflammation in the gut can lead to conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and leaky gut syndrome, disrupting digestion and nutrient absorption. However, the gut is also considered “the second brain” feeding your hormones due to its connectivity to the endocrine system causing a slew of hormone and mood-related dysregulation symptoms in women.
Joint Health: Inflammation is a hallmark of arthritis and other rheumatic conditions, causing pain, stiffness, and swelling in the joints. My godmother, Dr. Masha (find her here: https://drmasha.com/ ) had struggled with rheumatoid arthritis and as a naturopathic doctor her go-to was to start with battling her inflammation with nutrition and diet changes Whenever she incorporated a strict anti-inflammatory diet after a flare-up, her joint inflammation would go away. It opened up my eyes to the fact that our food is our medicine.
Cardiovascular Health: Chronic inflammation contributes to the development of atherosclerosis, a condition characterized by the buildup of plaque in the arteries, increasing the risk of heart attack and stroke. While this is mainly related to an older population (older than my age) that is stagnant, the importance of how we eat affects our cardiovascular health, and high saturated diets have had a huge impact on the increase of chronic inflammation especially around the arteries and the increase of heart attacks in younger people.
Mental Health: Emerging research suggests a link between chronic inflammation and mental health disorders such as depression and anxiety. From my personal experience I can tell you that inflammation weakened my mental heath, it induced negative self-talk, I experienced depressive episodes and mood swings, brain fog and constant fatigue. I had the feeling of not feeling like myself for years. It took me a long time to realize the interconnectedness of the immune system and the brain as I did not put two and two together right away but when I started to investigate deeper and make changes and started to see results, it finally made sense.
Inflammation isn't simple; if we're experiencing it, it permeates every aspect of our lives. That's why understanding the root of our issues is crucial. Acne, for instance, is a byproduct of deeper issues like hormone imbalance, stemming from inflammation in my gut. Without this understanding, addressing my overall health would have been impossible.
Moreover, years of facing trauma, stress, and worry, with emotions accumulating in my stomach, exacerbated this physical health issue. This, in turn, affected mental health, creating a cyclical relationship. When undergoing stress, the body's stress response adds an additional layer of inflammation.
Intolerance Testing and an Anti-inflammatory Diet
Transforming my dietary habits through intolerance testing and eliminating inflammatory triggers was just the initial step in adopting an anti-inflammatory lifestyle. I embarked on a comprehensive life audit, identifying and mitigating other sources of unhealthy inflammation and stress responses. This included modifying my workout regimen, incorporating more cortisol friendly activities such as long walks, hikes, and sessions of strength training, yoga, and pilates to facilitate my body's recovery from intense workouts. While I still enjoyed occasional HIIT sessions or runs, I prioritized my body's well-being over pushing it to its limits.
Furthermore, I addressed external factors draining my energy, such as late nights, excessive alcohol consumption, overuse of toxic products, and the stress induced by self-criticism and negative self-talk. Recognizing the collective impact of these elements on my inflammatory lifestyle was a pivotal realization that transformed my approach to wellness.
As I shifted my nutrition, embraced self-love and acceptance, cultivated a transformational mindset, and adhered to my revised routines, I witnessed a significant reduction in inflammation month after month. Tuning into my body's signals regarding workouts, dietary preferences, and overall health needs allowed me to forge a deeper connection with myself and achieve the results I was hoping for on my health journey.
Today, I am truly happier than ever, energized, and feel joy like never before. My skin, hormones, and gut health have flourished, and my mood has attained a good balance. This internal shift is noticeable in every aspect of my life—I radiate a newfound glow evident in my body, face, and skin. It's evident in all my photos— and I truly feel I've reached a significant milestone in my health journey, and the transformation is unmistakable.
September 2020 - two years after starting to work on my inflammatory lifestyle
September 2020 - Inflammation gone down significantly!
January 2024 - After incorporating intolerance testing, improvement to my gut, skin health and having glowing skin and healthy digestion.
Happier and more comfortable in my skin than ever!
Discovering the right approach to my symptoms involved identifying their root causes and addressing them through lifestyle and nutrition adjustments. If you're struggling and need assistance in pinpointing the root of your problems, don't hesitate to reach out to me as I begin my journey as a health and wellness coach hoping to help those on their journey to reach their health and wellness goals from the inside-out. I truly wish I had someone to guide me through the ups and downs of my health and self-development and that is why it is so important to me to share the uplifting gift of wellness with those around me.
Wherever you are, remember, compassion is the way.
