This week I want to chat about chronic low grade inflammation - a key hallmark of PCOS. So firstly, what exactly is chronic low grade inflammation anyway??
Inflammation is the body's response to an acute injury or infection and is generally characterised by temporary redness and swelling as our immune system is busily fighting the issue. And this type of acute inflammation is amazing and absolutely necessary.
Chronic low grade inflammation on the other hand is less than ideal as it keeps the body stuck in a constant mild state of inflammation. So let's take a closer look at what may be contributing to this state of chronic inflammation and what we can do about it.
What factors contribute to chronic low grade inflammation in PCOS?
One key factor contributing to chronic low grade inflammation is insulin resistance associated with PCOS which, in a nutshell, is the body's inability to deal with glucose efficiently. Excess weight and hyperandrogenism (or the excess of male hormones which also contribute to common PCOS symptoms such as hirsutism, hair loss, acne, whacky menstrual cycles etc) have also been linked to chronic low grade inflammation.
What are some of the signs and symptoms of chronic inflammation?
Whilst signs and symptoms of chronic inflammation can differ for each individual, some of the more common symptoms include chronic fatigue, insomnia, chronic pain such as joint or muscle pain, mood disorders such as anxiety or depression, weight gain, frequent illness or infection.
So what can we do to lower inflammation?
This is by no means a comprehensive list, but here are some of my top tips:
- Working on our blood sugar control via diet and lifestyle changes is absolute key when it comes to reducing inflammation and PCOS symptoms. Check out my Blood sugar 101 blog for a quick recap and some great tips on how to support your blood sugar control
- Incorporating lots of anti inflammatory foods is another great way to support your body in reducing inflammation markers. Think all foods that are rich in omega 3 such as oily fish (salmon, mackerel, anchovies, sardines, herring), extra virgin olive oil, avocado, nuts and seeds
- PCOS has been linked to higher levels of oxidative stress which is a term used to describe excess free radicals. Include a variety of antioxidant rich foods to combat this, including lots of brightly coloured fresh vegetables and fruits. Berries pack a real punch so aim to include a variety of berries daily
- Avoid processed foods which can be rich in inflammatory compounds such as seed oils
- Limit your exposure to environmental toxins. Check out my blog for 5 of my top tips to avoid toxins
Do you think you may be suffering with chronic low grade inflammation? Drop me a message at hello@sarahnash.co.uk, I'd love to chat to you!
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