Chronic inflammation can cause a host of health problems, but the good news is that there are simple things you can do to reduce your risk. This easy to follow guide explains the science behind inflammation, and the healthy changes you can make to combat your risk of chronic inflammation.
WELCOME TO the ANTI-INFLAMMATORY Guidebook
1 SCIENCE • Discover what inflammation is, how it works, and how to recognise its five key signs. Learn about its role in your immune response, and the disorders it can cause.
WHAT IS INFLAMMATION? • Inflammation is a natural part of our immune system. We explain what’s happening inside our body, how it can affect us and when it can become a problem
HOW YOUR IMMUNE SYSTEM WORKS • Your body is constantly primed to challenge the health threats that attack you every day
HOW B-CELLS ATTACK • B-CELLS TARGET AND DESTROY SPECIFIC BACTERIA AND INVADERS
THE LYMPHATIC SYSTEM • The lymphatic system is a network of organs and vessels that collects lymph – fluid that has drained from the bloodstream into bodily tissues – and returns it to your bloodstream. It also plays a key role in your immune system, filtering pathogens from lymph and providing a home-base for disease-fighting lymphocytes.
LYMPH NODES EXPLAINED • LYMPH NODES FILTER OUT PATHOGENS THROUGH YOUR LYMPH VESSELS
CAUSES OF INFLAMMATION • INFLAMMATION IS ONE OF OUR NATURAL DEFENSES BUT WHAT TRIGGERS IT AND WHAT MAKES IT A SERIOUS CONDITION?
EFFECTS OF INFLAMMATION • KNOW WHAT TO WATCH OUT FOR AND WHAT YOU MAY EXPERIENCE WHEN INFLAMMATION STRIKES
5 KEY SIGNS OF INFLAMMATION • DO YOU KNOW HOW TO RECOGNISE INFLAMMATION IN THE BODY? HERE ARE THE TOP INDICATORS TO WATCH OUT FOR AND WHY THEY HAPPEN
DIAGNOSING CHRONIC INFLAMMATION • WHEN TO GO TO THE DOCTOR AND WHAT THEY MIGHT DO AND ADVISE
INFLAMMATORY DISORDERS • What happens when the immune system’s responses cause more medical troubles than they cure?
2 LIFESTYLE • Explore some of the changes you can make to reduce your risk of chronic inflammation. Try out a range of exercises, and get tips for managing stress and improving sleep.
HEALTHY HABITS • There are lots of things you can do to alleviate inflammation, and most of them will make your life better too
SPICE UP YOUR LIFE
A LIFE IN BALANCE
STOP STRESSING • Why the body needs stress and what to do when it gets too much of it
SLEEP IT OFF • A good night’s sleep is one of the best treatments for chronic inflammation and its associated conditions
ANTI-INFLAMMATORY EXERCISE • Introduce some of these forms of exercise into your week to help reduce and relieve the symptoms of inflammation
HOW TO CALM CHRONIC INFLAMMATION • SOME SIMPLE STRATEGIES TO HELP COPE WITH FLARE-UPS OF CHRONIC INFLAMMATION
PAIN RELIEF • DEALING WITH THE PAIN AND DISCOMFORT ASSOCIATED WITH CHRONIC INFLAMMATION IS HARD. HERE ARE A FEW SUGGESTIONS THAT MIGHT HELP
3 HEALTH • Learn about the role of gut health in chronic inflammation. Plus an in-depth guide to the best anti-inflammatory foods, and those you should minimise or avoid where possible.
TRUST YOUR GUT • When it comes to arming your body for the battle against inflammation, your gut is your most important ally. Here’s how you can give it the tools it needs to keep you fighting fit
ANTI-INFLAMMATORY FOODS • Add these crucial ingredients to your arsenal in the battle to stave off the threat of inflammation and maintain a healthy lifestyle
FOODS TO AVOID • What are the worst things we put in our bodies that may be contributing to problems with inflammation?
4 RECIPES • Embrace anti-inflammatory eating habits with this selection of...