Inflammation is a natural response to injury or dysfunction in the body signaling the need for a healing or immune response.  Inflammation becomes an issue when it continues beyond the immediate need to address an acute injury or illness and becomes a chronic underlying condition.  Chronic inflammation can lead to significant health concerns such as decreased immune function, anxiety, depression, brain fog, autoimmune disease, cancer, chronic fatigue syndrome, neurological disease, rheumatoid arthritis, cardiovascular disease, leaky gut, and adrenal fatigue.

Inflammation is often a result of physical injury, trauma, genetics, stress, long COVID, diet, and environmental factors such as pollution, pesticides, and chemicals.  For example, research indicates that individuals living in high stress environments for long periods of time and those particularly in domestic violence situations have been diagnosed with adrenal gland disorders and autoimmune disease later in life due to the inflammatory response and chronic inflammation. 

 

“The vagus nerve is a channel that receives signals from the gut microbiota and zips that info over to the brain, notes a 2018 paper in Frontiers in Neuroscience. The authors point out that stress inhibits the vagus nerve and may be linked to GI disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) through inflammation.” - Jessica Migala, Health Writer.  According to Dr. Shawna Darou, ND, individuals with low vagal tone have higher rates of inflammatory conditions, autoimmune disorders, strokes, chronic fatigue syndrome, cardiovascular disease, depression, diabetes, endometriosis, cognitive impairment, inflammatory bowel disease, and more.  She indicates that individuals with high vagal tone experience improved blood glucose levels, reduced incidents of cardiovascular disease and strokes, less migraines, better digestion, better production of digestive enzymes, elevated moods, and improved stress response.  Findings presented at the 2022 European Congress of Microbiology and Infection Diseases evaluated long COVID relative to the vagus nerve.  Participants in the study had a wide range of compromised functions of the vagus nerve including nerve thickening with symptoms ranging from swallowing complications, impaired breathing, and voice regulation issues to blood pressure and heart rate symptoms.  The study authors wrote, “Our findings so far thus point at Vagus nerve dysfunction as a central pathophysiological feature of long COVID.”

 

Healing inflammation in the body can be accomplished through various methods including, but not limited to CranioSacral Therapy (CST), specifically addressing the vagus nerve; nutrition; breathing exercises; stress reduction; yoga; exercise; lifestyle changes; and quality sleep.  The University of North Carolina discovered that disease can be decreased by physical touch including lowering heart rates and blood pressure through the simple act of hugging which has been found to improve overall health and the immune system.  Applying gentle pressure to the sternum, through hugging, “…stimulates the thymus gland, which regulates and balances the body’s production of white blood cells, which keeps you healthy and disease free.  Research at University of California’s School of Public Health found that getting eye contact and a pat on the back from the doctor may boost the survival rate of patients with complex disease.” – Ray Williams, columnist for Psychology Today.

CST uses light touch to evaluate the craniosacral system and enhances the flow of cerebrospinal fluid and blood within the body to improve overall health, brain, and immune function.  CST works by relaxing the nervous system into a parasympathetic state where individuals are able to rest and heal.  Many patients are in a state of chronic “fight or flight”, which is often linked to high levels of inflammation, high cortisol levels, heart rate, and blood pressure along with disruption of sleep, digestion, and hormone levels.  CST treatments are extremely beneficial at reducing inflammation by stimulating the vagus nerve and boosting the immune system.  To schedule a CranioSacral Therapy appointment with Carrie, call or email: 717-603-1732 or [email protected].

Additionally, lifestyle changes, exercise, sleep hygiene, breathing techniques, vagus nerve exercises, reducing consumption of inflammatory foods, and increasing consumption of anti-inflammatory foods all contribute to the reduction and healing of chronic inflammation.  Incorporating one or more of these habits can reduce inflammation and greatly improve overall health.  With regard to vagus nerve exercises, stimulating the vagus nerve can be done physically (laughing, gargling, singing) or emotionally (deep breathing, meditating, playing with your pet).  Examples of anti-inflammatory foods are healthy fats (olive oil; omega-3s such as wild-caught salmon, chia seeds, walnuts), fruits and vegetables (blueberries; dark, leafy greens; sweet potatoes), and anti-inflammatory roots and spices (ginger, turmeric).
 

“Every food you eat is either feeding inflammation or fighting it.  And because no one else is you, the foods that work well for someone else may not be right for your body.  That’s why you need a personalized plan in order to truly heal.” – Dr. Will Cole author of The Inflammation Spectrum.
  

Making changes can seem daunting and it may be overwhelming to know where to start or how to sort through all the information out there.  Jamie Lynn can help navigate the information and make a customized plan as well as be an accountability partner to implement changes because Integrative Nutrition goes beyond traditional nutrition focused on calories and macronutrients like protein, fat, and carbohydrates by incorporating concepts from holistic and functional medicine, yoga, meditation, ayurveda, and traditional Chinese medicine, and applying them to the foods consumed as well as elements of lifestyle such as movement, sleep, stress management, relationships, work, family.  This approach takes into account the whole person as an individual, looking at root causes, and finding what is the right plan for each person.  Health Coaching provides the guidance, support, and accountability to implement and follow the plan.  To schedule with Jamie Lynn, call or email: 717-743-1078 or [email protected].
 

Individually, anti-inflammatory food choices, stress reduction, vagus nerve stimulation, and CranioSacral Therapy can help reduce inflammation, but when incorporating multiple anti-inflammatory habits into daily life, the results are compounded, and the journey to heal inflammation can truly begin.

 

For an anti-inflammatory dessert or breakfast full of healthy fats, antioxidants, protein, and fiber, try the following:

Orange-Cardamom Blueberry Chia Seed Pudding

Serves 4-5

Ingredients

• Zest of one orange
• ½ tsp ground cardamom
• ¼ tsp ground cinnamon
• 2 TBSP maple syrup
• 2 cups walnut milk*
• Pinch to ¼ tsp sea salt
• ½ cup chia seeds
• 2 to 2 ½ cups blueberries
• Chopped pistachios, for garnish (optional)

 

Directions

1. In a bowl, whisk to combine orange zest, cardamom, cinnamon, maple syrup, walnut milk, and salt. Add chia seeds and whisk again.
2. Place in fridge for 2 hours or up to overnight.
3. When ready to assemble, layer chia seed pudding, blueberries, chia seed pudding, and blueberries.  Top with chopped pistachios, if using, and serve.
   
   

*Any non-dairy milk will work, but walnut milk is featured due to anti-inflammatory omega-3s.  Try Elmhurst brand walnut milk.  Recipe by Thyme to Thrive Wellness

 

Carrie Tetkoskie, RN, BSN, Loving Heart Blissful Soul 

Jamie Lynn Zeppa, BS, CYT, Thyme to Thrive Wellness