Chronic inflammation is a major health concern. Long-term chronic inflammation can accelerate aging and cause cognitive dysfunction and liver disease, kidney disease, and other diseases.
Dr. Zheng Yuanyu, former principal physician of the infectious disease department at Taipei Veterans General Hospital and internist at the Taiwan Shangwen Clinic, said on The Epoch Times’ “Health 1+1” program that chronic intestinal inflammation is quite common and difficult to detect yet poses a threat to other organs. He also explained how to apply a few simple tricks to counter this inflammation.
In an inflammatory response, small arteries spread to the capillaries and increase the permeability of the microvascular network. This allows substances in the blood vessels to exit the vessels. White blood cells converge at the damaged parts of the body, allowing the immune system to produce a variety of chemicals that aid in the immune response.
The Theory Behind Chronic Intestinal Inflammation
The GI tract operates under extremely harsh conditions. On the one hand, the stomach secretes potent gastric acid with a pH value of about 1, while the duodenum secretes alkaline liquid to neutralize the acidic food digested by the gastric acid. These digestive juices work together to destroy bacteria and break down proteins. The GI tract helps digest food through peristalsis, extrusion, and friction, producing metabolic waste and toxins.Dr. Zheng said these digestive processes cause a normal loss of epithelial cells in the stomach and intestines every four or five days. These cells must be replaced with new ones. If the burden on the stomach and intestines increases, the loss of gastrointestinal cells is exacerbated. This excessive loss will cause low-level but continuous chronic inflammation.
Things that increase gastrointestinal burden include insufficient fiber intake, lack of sleep, prolonged stress, bad mood, and intake of irritating food, such as alcohol.
Once certain intestinal bacteria consume the mucus layer for nutrients, this barrier becomes less robust, giving pathogenic bacteria a chance to damage the epithelial cells and even invade other intestinal cell layers.
Dr. Zheng said that intestinal cell damage and bacterial invasion cause inflammation. This means that insufficient dietary fiber intake alone is enough to cause chronic, higher-level intestinal inflammation.
The Dangers of Chronic Intestinal Inflammation
Healthy cells along the intestinal wall are closely aligned and tightly connected like the teeth of a zipper, providing no gaps for macromolecules other than nutrients to permeate the intestinal wall and enter the rest of the body. If there are gaps, and the intestinal wall becomes permeable, it is sometimes called “leaky gut.”Liver
The liver is responsible for detoxification. Nutrients absorbed by the intestinal tract are delivered to the liver for processing. When chronic inflammation increases intestinal permeability, harmful substances leaked into the body will go to the liver to be processed, thus overtaxing the liver while it tries to detoxify. In addition, the toxic substances the liver fails to process will continue circulating via the bloodstream, affecting other organs.Cognitive Function
A review of studies published in January showed substantial evidence that Parkinson’s disease patients have different gut microbiomes and metabolites from those of healthy people.Emotions
A review of studies published in BMJ Nutrition, Prevention & Health in 2020 showed that taking probiotics (bacteria-containing foods or supplements) alone or combining prebiotics and probiotics can significantly improve symptoms of anxiety or depression. Prebiotics are foods that provide the kind of fiber gut bacteria eat and metabolize.Skeletal and Muscular Systems
Bone metabolism and muscle synthesis are related to the ecological balance of intestinal bacteria. An imbalance can cause osteoporosis and chronic arthritis and affect muscle metabolism and synthesis.Lungs
Chronic respiratory inflammation, chronic bronchial inflammation, chronic obstructive pulmonary disease, and fibrocystic and other lung problems are related to intestinal microbial imbalance.Kidneys
Abnormal intestinal permeability caused by chronic inflammation allows inflammatory substances and toxins to flow into the body, increasing the risk of chronic kidney disease.Spleen
The spleen serves an immune function, and chronic intestinal inflammation adversely affects it.How to Build Inflammation-Free Body
Dr. Zheng said that chronic inflammation can cause a lot of harm, including dementia, high blood pressure, high blood lipid levels, high blood sugar, obesity, sarcopenia, joint degeneration, weakened immunity, and physical frailty.1. Supplement Dietary Fiber
Dietary fiber is essential in cultivating healthy bacteria in the gut and balancing the ecosystem of gut microbes.Dr. Zheng suggested a daily intake of 20 to 30 grams (0.7 to 1.1 ounces) of dietary fiber. In addition to vegetables and fruits, at least one of the three meals should have whole grains as the primary source of calories, such as oatmeal and brown rice.
2. Consume High-Quality Fats and Oils
Dr. Zheng said some oils have anti-inflammatory effects. Choose oils containing omega-9 fatty acids, such as olive or camellia oil, for cooking.3. Reduce Chemical Exposure
Pesticide residues in food and chemical additives in shampoo, facial cleansing products, sunscreen, and skin care products may also be related to chronic inflammation.4. Improve Sleep Quality
Sleep plays a crucial role in physical, mental, and emotional health. According to a 2021 review of research, people with sleep problems are at greater risk of developing immune and chronic inflammatory diseases, and the relationship between sleep quality and immunity seems to be bidirectional. Improving sleep quality may positively affect immunity by reducing the incidence of diseases such as inflammatory bowel disease.5. Regulate Mood
In May, an article published in Nature mentioned that psychological stress can exacerbate intestinal inflammation caused by certain intestinal diseases. It also pointed out that signals from the brain reach intestinal nerve cells, releasing inflammatory chemicals. Another study found that psychological stress can trigger inflammatory activity and emotional and cognitive changes. Therefore, reducing stress and adjusting mood is good for both the body and the mind.6. Maintain Positive Relationships
A 2021 study published in Brain, Behavior, and Immunity identified social isolation and loneliness as factors that exacerbate chronic inflammation and are significant contributors to poor physical and mental health.Maintaining face-to-face social interaction between people and establishing good social relationships is not only good for the spirit but also good for physical health.