Are you promoting an inflammation state in your body by a poor diet and lifestyle?
Scientific evidence is concluding that chronic inflammation may be at the root of most degenerative diseases. The prestigious New England Journal of Medicine has shown a number of studies over the past few years that chronic inflammation predisposes individuals to greater risks for heart attack, stroke, Alzheimer’s, diabetes, cancer, degenerative diseases and aging.
Acute inflammation is the normal response to an injury, by increasing blood flow and activating cells to repair, strengthen and replace damaged tissue. However, chronic inflammation sets in due to a triggering event or injury causing a toxin, parasite, virus or bacteria to invade the body. Then, white blood cells or macrophages enter the injury producing chemical messengers that clean up the affected area. If this continues over time, organ damage develops and tissue destruction continues leading to a serious disease. Lasting effects of chronic inflammation is fibrosis, scar tissue formation or accumulation of collagen which is the basis of organ degeneration. Since collagen is the “glue” that holds our framework together, as we age and after an injury, these inflamed fibers harden which decrease flexibility and range of motion.
What to do to avoid chronic inflammation?
Although you may not be able to avoid having an acute trauma, decreasing chronic inflammation in your body will support you in leading an active and productive lifestyle.
A simple blood test that is an important marker for chronic inflammation is C-reactive protein (CRP), which is a protein produced in the liver and found in the blood in response to inflammation. Published studies have shown that high levels of CRP increased the risk of heart attack, diabetes and different types of cancers. Dr Paul Ridkar, at Brigham and Women’s Hospital, found that half of all heart attacks occur in those with normal cholesterol levels and those with the highest level of CRP had a threefold risk of suffering a heart attack.
Have you heard of the SAD diet? Yes, this is quite a “sad” diet… it is the Standard American Diet! Per a number of prominent medical experts as Dr Nicholas Perricone and Dr Andrew Weil, the underlying cause of chronic inflammation is from processed and junk foods. In an article published in the American Journal of Nutrition, April, 2004, women with breast cancer have higher levels of trans fatty acids stored in their bodies. Foods that contain trans fatty acids or hydrogenated oil or partially hydrogenated oil are fried foods, crackers, chips, cookies, margarine and many other processed foods. These are man-made, altered fats that upset our body chemistry.
What about the “whites” in your diet? A diet high in white flour, white sugar, white bread, white rice, white potatoes and other refined carbohydrates high on the glycemic index, will increase CRP inflammatory markers and speed the aging of your skin due to free radical damage.
Cooking your foods at high temperatures..fried foods? This contributes to the formation of damaged protein structures in the body and eventually production of inflammatory cytokines. Eating large amounts of foods high in Arachidonic Acid such as corn-fed beef, dairy foods and egg yolk, as well as omega-6 oils such as soy, safflower, sunflower and corn all produce inflammatory prostaglandins. It is recommended to eat smaller amounts of beef equal to about 3-4 ozs or about the size of your fist, per serving. Therefore, avoiding French fries, pastries, donuts, chips, crackers, sodas and bottled juices will be of great benefit in reducing your inflammation.
In addition, Vitamin deficiencies like B and C can weaken our capillaries, causing varicose veins and osteoarthritis thereby triggering inflammation. Be cautious of eating foods in restaurants that may contain “hidden ingredients” and eliminate eating fast foods. Any food that you eat that causes a reaction can produce an inflammatory response (ie gluten, a protein in wheat and casein a protein in dairy)
Are you getting enough sleep? Researchers have shown that getting about 7-8 hours sleep per night will reduce your chances of getting a disease of chronic inflammation.
Candida, parasites, toxin-producing bacteria and viruses persisting in our body for months to years may trigger chronic inflammation especially in our digestive system. Toxic chemicals to clean our homes, pesticides, herbicides, air pollution and items that emit poisonous PCBs all contribute to our body’s toxic overload that lead to chronic inflammation. The lining of your intestinal tract may be damaged or porous due to medications such as antibiotics, birth control pills and steroids, as well as chlorinated water that kill the friendly bacteria. Large protein molecules from food and toxins escape from the intestinal tract, enter the blood stream, and the body begins to attack itself. This response triggers an autoimmune inflammatory response known as Leaky Gut Syndrome.
Do you let life’s acute stressors run you? High levels of chronic stress over time increase production of cortisol, a hormone that regulates the body’s response to stress. Over time, high levels of cortisol disturb your sleep, increase belly fat and contribute to depression and chronic inflammation.
Want to reverse your chronic inflammation? Here is a list of things you can do.
Eat an anti-inflammatory diet which is one of the most important things you can do stay healthy. Eat 4-6 servings of organic vegetables a day especially greens, 2-4 servings a day of organic fruits high in antioxidants and low in sugar (review the Glycemic Index), 3 or more servings/week of high omega-3 rich wild fish especially Salmon & Sardines, Olive oil on salads and dishes, put coconut, grape seed, or avocado oil in cooking, free-range organic chicken or turkey, small portions of grass-fed meat (see above for portion size), legumes, whole grains, organic raw unsalted nuts and seeds as walnuts, almonds, pecans and flaxseeds, clean filtered water, organic green tea, herbs high for inflammation include: ginger and turmeric and herbs high in antioxidants as oregano and rosemary. Get support from others by joining a cooking class, food co-op, shop at local farmer’s markets and health food stores.
Eat foods high in anti-oxidants as berries especially blueberries, apples, spinach and spirulina which are some foods that assist in decreasing inflammation, as well.
A daily Probiotic is helpful to protect the lining of the friendly bacteria in the intestinal tract and in preventing chronic inflammation. A research study in Finland showed that the probiotic lactic acid bacteria in supplements helps to control allergic inflammation and supports the immune system.(Lancet 2001)
Proteolytic (protein) enzymes help to break up fibrin or insoluble proteins that occur after an injury and that block circulation and healing. Inflammation decreases as the excess fluid surrounding the injury is broken up and reabsorbed.
Omega-3 acids and a fish oil supplement high in Omega-3 is an important part of defeating chronic inflammation. Omega-3s help suppress the formation of inflammatory prostaglandin E2 and promote the production of beneficial prostaglandin E3. Taking about 1 gm daily of Gamma-Linolenic Acid (GLA) is a good Omega-6 fatty acid, and is found in evening primrose and borage oil that can help in decreasing inflammation too.
The most potent anti-inflammatory, anti-oxidant, and anti-cancer herb is turmeric. There have been numerous scientific studies showing its ability to act as a safe anti-inflammatory COX-2 inhibitor without the side effects of medications as Celebrex and Vioxx. Recommendations are 400-600 mg of turmeric 2-3 times per day. It can be used as a spice by adding ½ teaspoon per serving to stews, soups or sautéed vegetables. Other herbs that have a similar effect include: boswellia, cat’s claw, devil’s claw, Nettle leaf extract, rosemary, thyme, oregano, basil, cayenne, marjoram, ginger and green tea. Additionally, garlic may also help in decreasing inflammation.
Vitamin C has been shown to reduce the levels of C-reactive protein, by 24% after 2 months, with taking 500 mg per day. Additionally, studies found taking 400-600 IU of Vitamin E daily lowered CRP levels by about 30%. Low levels of Vitamin D has been associated with inflammation and may be needed for optimal health.
Does your blood sugar level need some fine tuning? When eating a diet high in refined carbohydrates, a flood of insulin is released causing a rapid drop in blood sugar leading to a repetitive craving for more sugar, mood swings, headaches, shakiness, etc. These low fiber foods that turn to sugar quickly, cause insulin to keep producing which promotes an inflammatory state. Insulin also inhibits the breakdown of fat for energy, and promotes the storage of visceral fat or a “spare tire”. This visceral fat triggers the release of many factors leading to chronic inflammation as well as increasing the release of estrogen stimulating breast tissue growth in both men and women.
An unrecognized health problem in our society today is hypothyroidism. By normalizing thyroid function, triglycerides, LDL cholesterol and blood pressure can all be reduced which results in a reduction in inflammation.
Exercise has a direct affect on inflammation and depression. Studies have shown that exercise increases endorphins, a mood-elevating compound, and therefore reduces stress and emotional issues.
Do you need support in choosing the right foods and taking the right supplements to support a healthy, active lifestyle? If so, find the support you need by asking us. Our team at Rosenfeld Wellness Center can start you on your way in making the gradual changes in your diet and lifestyle that is necessary to stop the inflammatory response now!
