What is chronic inflammation and how does it contribute to Lyme? 

Inflammation is the body’s natural response to an irritant. When we are injured, have an infection or a virus, the body rushes fresh blood and oxygen to the area in question, as well as infection-fighting white blood cells.  

While short-term, acute inflammation is an important part of healing from traumatic injury to the cells or tissue, chronic inflammation is believed to lead to chronic illness. It’s important that Lyme sufferers prevent chronic inflammation as a way to reduce symptoms and begin to heal from Lyme. 

 How inflammation works 

The outermost layer of a human cell is called the plasma membrane. In a healthy cell, the plasma membrane protects it from its environment and selectively allows nutrients and waste to flow both in and out of the cell.   

A sick cell has toxins, bacteria, viruses, and other pathogens sticking to the membrane blocking waste from leaving the cells. The energy-producing mitochondria inside the cell becomes inflamed. When many cells are sick, they cannot produce the energy and antioxidants the body needs.  

The cumulative waste and inflammation inside the cell can impact its DNA, and each replication of these sick cells are how chronic diseases of all kinds are believed to begin and progress.  

 Natural ways to prevent inflammation 

Simple changes in lifestyle and diet can reduce inflammation and ultimately improve the function of your cells. Here is what I do to keep my inflammation in check.  

1. Eat an anti-inflammatory diet.  

This is one of the most beneficial things a Lyme patient can do. Food is medicine! Shifting the diet towards whole unprocessed foods will strengthen your gut microbiome, nourish your cells, and improve your immune system.  

Diet is so important, that several Lyme specialists have gone on record to say they will not work with anyone who is unwilling to eat an anti-inflammatory diet.  

Diets rich in omega-3 fatty acids, natural antioxidants, whole fruits, and vegetables can reduce inflammation and feed your cells what they need to heal.  

Conversely, refined sugar, starches, processed grains, and saturated fats promote inflammation.  

Diet also plays an important role in our mental health. The book Gut and Psychology Syndrome uncovers the fascinating gut-brain connection and provides many healing recipes to help you make the switch to an anti-inflammatory healing diet.  

2. Anti-inflammatory supplements 

Along with eliminating inflammatory foods and improving nutrition, supplementing my diet made a huge difference in my cognitive function, pain and energy levels. Essential oils, herbs, and supplements can make a big difference for Lyme patients. Here are a few of my favorite supplements: 

• Fish-oil 

• Boswellia / Frankincense 

• Turmeric 

• Copaiba 

• Collagen 

• Black seed oil  

• Olive oil  

3. Grounding.  

One of my favorite ways to reduce inflammation is by grounding, also known as Earthing. Grounding is done by simply touching the Earth with your bare skin. It may sound a little woo but consider that every cell in our body has a positive and negative charge. The Earth and everything on it also has an electrical charge.  

Our rubber-soled shoes keep us insulated from the Earth. Most of us go entire days and weeks without ever stepping barefoot on the Earth.  

Grounding studies done with thermal cameras have shown impressive reductions in inflammation. Study subjects report drastic drops in stress and pain levels within just a few minutes of grounding. Spending just 20 minutes a day in a space that lets you feel connected with nature can also reduce the stress hormone cortisol, which is strongly linked with inflammation. 

 4. Cold water therapy.  

A simple, yet powerful way to reduce inflammation and manage pain is to simply turn your tap to cold in the shower. The science behind cold water therapy is astonishing.  

Just 1 to 2 minutes of a cold-water plunge or shower, flushes the lymph system, constricts the circulatory system, burns fat, stimulates the immune system, and reduces inflammation. Daily cold showers may also combat depression and anxiety. 

After learning the benefits, I knew I had to give it a try! To my surprise, it gave me so much relief and I became hooked. Now, I’ve been taking cold showers for over two years. This practice has changed my life and I don’t think I will ever stop!  If you decide to try it, read up on the benefits, it will help motivate you to get started. Once you’re ready I recommend starting with a normal warm shower, then step away from the stream of water and turn to cold.  

Slowly exhale as you dip one body part into the cold water at a time. Making sure to control the breath and stay relaxed. Get out of the shower before you feel cold. Aim for 15 to 30 seconds of cold water at the end of your shower at first, and incrementally work your way to 1 minute or more slowly over time.    

5. Time-restricted eating.  

When you eat is just as important as what you eat it.  

The body has its own internal clock, a 24-hour schedule known as the circadian rhythm that every single cell in our body runs on. Different processes occur, and hormones are released throughout the day to keep every system of the body running.  

Scientists still have a lot to learn, but recent studies indicate that eating at times out of sync with the circadian rhythm, observed in shift workers, and jet lag, greatly disrupts the release of insulin and other digestive processes. This throws off the body clock which can lead to an increase in inflammation, problems sleeping, and a whole host of potential health problems.  

Following a circadian rhythm schedule is a great way to support your digestive system. Experts like Dr. Rhonda Patrick, of Found My Fitness, recommend a 16-hour window of fasting each day.  

This may sound like a challenge, but it can be accomplished fairly easily. A common method is to stop eating 4 hours before bed, sleep for 8 hours, and drinking only water and black tea or coffee for 4 hours upon waking.  

Of course, life may get in the way, so don’t beat yourself up if you can’t follow this schedule perfectly. The goal is to feed the body with nutritious foods when your digestive juices are highest and give yourself several hours to digest before bed.  

 6. Improve sleep.  

The body goes through many regenerative processes while we sleep. Studies show that adults need at least 7 hours of sleep for the body to fully flush toxins from the blood and brain.  

Studies in sleep-deprived mice indicate the detrimental effects on the immune system with measurable drops in immune-cell number and cytokine production. Mice in such experiments do not die of exhaustion, they instead die of infection.  

One symptom most Lyme patients have in common is trouble sleeping. Whether they sleep for 16 hours or 2, they never feel fully rested. I always have my clients begin by getting intentional with their sleep.  

Set yourself up for success with a relaxing evening routine, with limits on screen time during the last two hours before bed. This simple practice can help you get to sleep more easily.  

A daily evening routine can release the stress of the day and signal to the brain that it is time to rest. Studies show restorative yoga practices focused on relaxing and connecting with the breath can dramatically reduce the stress hormone cortisol.  

Keep your phone away when you sleep. 

I know many people have grown accustomed to sleeping right next to their phones. It’s the last thing many look at each night, and the first thing they look at each morning. So, I want to talk a little more about the reasons time away from the screen can be beneficial.  

First off, the blue light from the digital screens register as daylight to our primal brain, and it can signal our brain to stay awake. If you’re tossing and turning, reaching for a smartphone could keep you awake for hours.  

Secondly, our subconscious mind is always absorbing information. Wearing blue-blocking glasses cannot block out the endless stream of content, and more importantly, the stress associated with social media or online games.  

Be intentional about the time you spend online. Use apps or timers to track the time you stare at the screen.  

One last reason to stay unplugged each night is to reduce the exposure to EMF radiation and Wi-Fi signals constantly emitted by smartphones.  

Many studies, explored in the 2017 article, Wi-Fi is an important threat to human health indicate oxidative stress, DNA damage, apoptosis, and endocrine changes possible from Wi-Fi and EMF exposure.  

I recommend plugging Wi-Fi routers into a timer to help you limit screen time and frequency exposure. You may find the simple switch will help you sleep more soundly each night.   

7. Reduce Stress.  

Lyme disease can put you into survival mode, with limited energy and debilitating symptoms to manage. Getting more efficient and intentional on how to use the energy you have will line you up for success and reduce stress.  

Putting healing and self-compassion ahead of everything, and everyone else will reveal the things that are worthy of your energy.  

One of the first things I do with clients is work with them to create a daily and weekly schedule that prioritizes keeping the mind, body and home healthy, clean and nourished.  

I encourage all my clients to block off an entire day each week to celebrate and acknowledge all the work put in during the week. One day off from responsibilities each week to check in with the body, listen to intuition, rest, and recharge.  

Organize your medications with weekly pill organizers. Make it as easy as possible to take your medications on time. I use a combination of google calendars, phone alarm, and an erasable checklist to keep my functional hours as productive and stress-free as possible.  

Try to reduce stress and self-judgment. There may be days where you seemingly accomplish very little. Never forget that every action, no matter how small, matters! Do the best you can in each present moment and be patient with yourself. Each little step you take adds up and even if you can’t see it at the time, healing is happening! 

I hope you found this information helpful! For more information on Lyme disease, prevention, and holistic treatment options check out my new book, The Lyme Ease Survival Guidebook designed to separate the facts from fiction to educate and empower Lyme patients.