Written By: Laura Landro - The Wall Street Journal
What do heart disease, diabetes, Alzheimer's, stroke and cancer have in common? Scientists have linked each of these to a condition known as chronic inflammation, and they are studying how high-fat foods and excess body weight may increase the risk for fatal disorders.
Inflammation is the body's natural response to injury and outside irritants. But when the irritants don't let up, because of a diet of high-fat foods, too much body fat and smoking, for example, the immune system can spiral out of control and increase the risk for disease. Experts say when inflammation becomes chronic it can damage heart valves and brain cells, trigger strokes, and promote resistance to insulin, which leads to diabetes. It also is associated with the development of cancer.
Much of the research on chronic inflammation has focused on fighting it with drugs, such as cholesterol-lowering statins for heart disease. A growing body of research is revealing how abdominal fat and an unhealthy diet can lead to inflammation. Some scientists are investigating how certain components in foods might help. Dietary fiber from whole grains, for instance, may play a protective role against inflammation, a recent study found. And dairy foods may help ease inflammation in patients with a combination of risk factors.
The Wall Street Journal Chronic inflammation is perhaps best understood in its relation to cardiovascular disease. The immune system's white blood cells rush to the arteries when the blood vessels are besieged by low density lipoprotein, or LDL—the "bad" cholesterol. The cells embed themselves in the artery wall and gobble up the invading cholesterol, causing damage to the arteries that can lead to heart attack or stroke.
"You need to have inflammation when you have a wound and the immune system goes in to heal it. Yet we don't want too much inflammation in our system causing damage to our arteries" and other harm, says Wendy Weber, a program director at the National Center for Complementary and Alternative Medicine, part of the National Institutes of Health.
One significant discovery concerns obesity and the ways it promotes inflammation. Fat cells, particularly those in the visceral fat that settles in the belly and around organs, were long thought merely to store excess weight. Instead, fat cells act like small factories to churn out molecules known as cytokines, which set inflammation in motion, says Peter Libby, chief of the division of cardiovascular medicine at Brigham and Women's Hospital in Boston and a professor at Harvard Medical School.
"We've learned that abdominal fat tissue is a hotbed of inflammation that pours out all kinds of inflammatory molecules," Dr. Libby says. The most important step patients can take is to lose excess weight, which can reduce inflammation in a matter of weeks or months, he says.
A substance known as C-reactive protein, measured with a simple blood test, is an indicator of inflammation in the body. A report published in Archives of Internal Medicine in 2007, which analyzed results of 33 separate studies, found that losing weight can lower C-reactive protein levels. For each one kilogram, or 2.2 pounds, of weight loss, whether by dieting, exercise or surgery, the mean reduction in C-reactive protein among participants was 0.13 milligram per liter.
According to the American Heart Association, a C-reactive protein level of less than 1 mg/L indicates a low risk of cardiovascular disease, 1 to 3 mg/L indicates moderate risk, and greater than 3 mg/L equals high risk. Doctors increasingly are ordering the test for patients at moderate risk for heart disease.
At a meeting in Quebec City last week on abdominal obesity and its health risks, experts in cardiology, endocrinology, nutrition and related specialties presented a wide range of new research linking obesity to inflammation-related diseases.
A number of nutritionists and physicians have developed anti-inflammatory diets. Christopher Cannon, a Harvard professor of medicine, co-wrote "The Complete Idiot's Guide to the Anti-Inflammation Diet." Dr. Cannon says his recommended diet is based on both the Mediterranean diet and a Healthy Eating Pyramid developed at Harvard University. This encourages consuming whole-grain foods, unsaturated fats such as plant oils, fruits, vegetables, nuts, fish, poultry, eggs and moderate amounts of dairy foods. It also suggests avoiding as much as possible red meat, butter, sweets and white foods such as rice, potatoes and pasta.
Still, there is little evidence to support any specific diet to protect against inflammation, says Dr. Cannon. "If you weigh 300 pounds and eat healthy, the weight will still counter any beneficial foods you are eating," Dr. Cannon says.
The American Heart Association recommends consuming both omega-3 fatty acids, found in cold-water fish like salmon and canola oil, and omega-6 fatty acids, found in nuts, seeds and vegetable oils such as corn oil. But investigators are still studying the roles each may play in promoting or controlling inflammation.
In one study, researchers at Vanderbilt University are focusing on whether omega-3 fatty acids reduce the risk of colorectal cancers and diminish the production of inflammatory molecules. Principal investigator Harvey Murff says many Americans consume far more omega-6 fatty acids, and one aim is to determine a healthy balance of omega-3 and omega-6 fatty acids.
Greater dietary fiber consumption was associated with lower levels of C-reactive protein and other markers in the blood that signal inflammation, according to a new study involving nearly 600 adolescents published in the Journal of Clinical Endocrinology and Metabolism. Norman Pollock, a researcher at Georgia Health Sciences University and a co-author of the study, says one explanation may be that fiber is associated with higher levels of a protein hormone that improves insulin sensitivity, which in turn lowers levels of inflammation.
A combination of nutrients found in dairy food may also help ease inflammation in patients at risk for heart disease, stroke and diabetes. In a 40-patient study published last year in the American Journal of Clinical Nutrition, patients who were given 3½ servings of dairy daily over 12 weeks showed reductions in several markers of inflammation compared with a group given just half a serving of dairy per day. The first group also showed reduced blood pressure. Michael Zemel, a co-author of the study and professor emeritus at the University of Tennessee's Department of Nutrition, says three daily servings of dairy containing whey and its nutrients could help guard against inflammation. He recommends low-fat milk or yogurt.
New research funded by the National Institutes of Health is looking at the relationship of diet, inflammation and cancer.
"Cancer is caused by many different processes and inflammation is one of them, and if you could inhibit that process it would be tremendously helpful," says Young S. Kim, program director in the Nutritional Science Research Group at the National Cancer Institute
Wednesday, July 25, 2012
Inflammation: Put Out The Fire That Consumes Your Health
by Sayan Sarkar
Inflammation is a condition that, to one degree or another, afflicts tens of millions of people nationwide. As an isolated occurrence, inflammation is an appropriate response your body employs to address injury or infection. When inflammation becomes persistant, however, that’s a cause for concern.
Inflammation is a major underlying factor in chronic conditions such as arthritis or poor digestive health, resulting in serious discomfort and a limited lifestyle. In other instances, inflammation is a periodic byproduct of stress and the proverbial wear-and-tear of living. At times we tax our bodies excessively, causing joint pain and decreased mobility. And yet, there are occasions where the stressful demands of work and family—the unexpected obstacles that are symptoms of financial and personal hardship, unhealthy diet, and too little sleep—manifest themselves through inflammation.
Think of inflammation as a catchall for a variety of things (some of them serious, some of them less worrisome) where there is a distinctive set of causes. The challenge rests with finding an effective solution, which is practical, convenient, and affordable. Concerning these three points, there is a world of difference between products with extravagant claims and brands that commit to fight the epidemic known as inflammation.
The consequences of both nature and nurture—the genetic vulnerabilities we each possess, intensified by the (poor) decisions we make—contribute to inflammation. Our duty is to recognize the severity of this issue and take action for the betterment of all.
A simple review of the numbers underscores the need to educate ourselves about the culprits responsible for inflammation. If you don’t personally experience the symptoms, odds are that a friend or loved one battles with this condition. Consider inflammation as a sign that the body is in a fight against a specific enemy; in that respect, inflammation is the result, not the cause, of something more serious.
Persistent, systemic inflammation increases a person’s risk of heart disease, cancer, diabetes, osteoporosis, and an assortment of other problems that become more likely as we age. More disturbing is the rise in the use of prescription drugs—many of which have serious long-term side effects—as a response to the growing threat of inflammation.
Physicians and pharmacologists do important work in developing medicines that may halt the progression of diseases that, literally, threaten life and limb, in the instance of inflammation, an all-natural over-the-counter remedy can treat the same problem—with few, if any, side effects.
There are immediate steps we can all take to reduce inflammation, starting with improved exercise and better eating habits. Sufficient rest and a strong immune system complement this beginning, so that we can better control inflammation when it strikes.
Diet is critical. Amidst the far-too-numerous types of processed foods, sugary drinks, and oversized meals, we must seize any chance to embrace the benefits of sound nutrition. Eating whole foods and including exercise such as resistance training and light cardiovascular workouts is a manageable way to diminish bouts of inflammation. The long-term advantages, in terms of physical and emotional health, are immeasurable.
Also, by eliminating drinking and smoking—these are an invitation for all manner of otherwise avoidable diseases—people can make significant progress in their quest to vanquish inflammation. If these recommendations are still not persuasive, consider the financial savings related to cutting out alcohol and tobacco: the billions of dollars that go to hospitals, recovery centers, care facilities, and support programs could be redirected to help non-smokers with other health problems.
Supplements provide another avenue to fight inflammation. It is important to note: not all supplements are the same; not every supplement has the right ingredients to provide nutritional support, based on the right clinical research. For, in the absence of extensive supporting data and independent verification of supplement benefits, consumers must make a leap of faith. Doing so is neither wise nor efficient. We, as consumers, need to read the fine print, which reveals a supplement’s potential based on its ingredient list.
With this in mind, here are some key ingredients to identify:
Turmeric Extract (Curcumin) has been used for nearly 4,000 years in traditional Ayurvedic medicine and relieves pain from arthritis, various injuries, and detoxifies the body and liver;
Black Pepper (Piperine) dates back to 6,000 BCE and may enhance thermogenic activity in the digestive tract, thus strengthening the bioavailability of several nutrients;
Milk Thistle (Silymarin) has high antioxidant and anti-inflammatory properties and may offer the liver protection from toxins;
Green Tea may reduce oxidative damage to cells, reduce severity of heart disease, lower LDL (bad) cholesterol, and increase the rate of fat burning;
Ginger Root is critical in relieving nausea and has anti-viral, anti-inflammatory, and anti-microbial properties;
Asparagus Root contains anti-inflammatory nutrients, as well as various antioxidants such as Vitamin C, beta-carotene, and the minerals selenium, zinc, and manganese;
Gentian Root may help the body increase gastric secretions, improve digestion, and allow for better overall gastrointestinal health;
Eleutherococcus (Siberian Ginseng) may have a significant impact on reducing excessive cortisol production and boosting the immune system;
B Vitamin Complex provides crucial support for the brain, metabolism, digestive system, and various cellular and bodily functions;
N-Acetyl Cysteine may combat various environmental chemicals, toxins, and pollutants; and Inositol is an essential bodily ingredient at the cellular level.
These ingredients are all available individually, but combining all of these properties in one supplement is essential. And therein lies a fundamental fact: the only way to get the power of these ingredients without taking multiple supplements throughout day, or spending large sums of money on these products, is to find a single supplement that can achieve the same result.
Through smart living and appropriate supplements, we can win the battle against inflammation. Use this information to reclaim your health and peace of mind.
Inflammation-Fighting Tips
Extinguishing inflammation is equal parts prevention and reaction. Make these steps part of your weekly routine.
• Learn about inflammation and its role in many major diseases.
• Make personal wellness your top priority.
• Take twenty minutes a day for relaxation, leisurely walking or meditation.
• Resistance training and/or light cardiovascular exercise for at least thirty minutes, three times a week.
• Increased eating of fruits, vegetables, and Omega-3 foods (organic meats, fish, olive oil) and decreased consumption of Omega-6 foods (commercial meats, most vegetable oils, processed foods).
• Aim for seven to nine hours of sleep per night.
• Eliminate or reduce stressful situations.
Inflammation is a condition that, to one degree or another, afflicts tens of millions of people nationwide. As an isolated occurrence, inflammation is an appropriate response your body employs to address injury or infection. When inflammation becomes persistant, however, that’s a cause for concern.
Inflammation is a major underlying factor in chronic conditions such as arthritis or poor digestive health, resulting in serious discomfort and a limited lifestyle. In other instances, inflammation is a periodic byproduct of stress and the proverbial wear-and-tear of living. At times we tax our bodies excessively, causing joint pain and decreased mobility. And yet, there are occasions where the stressful demands of work and family—the unexpected obstacles that are symptoms of financial and personal hardship, unhealthy diet, and too little sleep—manifest themselves through inflammation.
Think of inflammation as a catchall for a variety of things (some of them serious, some of them less worrisome) where there is a distinctive set of causes. The challenge rests with finding an effective solution, which is practical, convenient, and affordable. Concerning these three points, there is a world of difference between products with extravagant claims and brands that commit to fight the epidemic known as inflammation.
The consequences of both nature and nurture—the genetic vulnerabilities we each possess, intensified by the (poor) decisions we make—contribute to inflammation. Our duty is to recognize the severity of this issue and take action for the betterment of all.
A simple review of the numbers underscores the need to educate ourselves about the culprits responsible for inflammation. If you don’t personally experience the symptoms, odds are that a friend or loved one battles with this condition. Consider inflammation as a sign that the body is in a fight against a specific enemy; in that respect, inflammation is the result, not the cause, of something more serious.
Persistent, systemic inflammation increases a person’s risk of heart disease, cancer, diabetes, osteoporosis, and an assortment of other problems that become more likely as we age. More disturbing is the rise in the use of prescription drugs—many of which have serious long-term side effects—as a response to the growing threat of inflammation.
Physicians and pharmacologists do important work in developing medicines that may halt the progression of diseases that, literally, threaten life and limb, in the instance of inflammation, an all-natural over-the-counter remedy can treat the same problem—with few, if any, side effects.
There are immediate steps we can all take to reduce inflammation, starting with improved exercise and better eating habits. Sufficient rest and a strong immune system complement this beginning, so that we can better control inflammation when it strikes.
Diet is critical. Amidst the far-too-numerous types of processed foods, sugary drinks, and oversized meals, we must seize any chance to embrace the benefits of sound nutrition. Eating whole foods and including exercise such as resistance training and light cardiovascular workouts is a manageable way to diminish bouts of inflammation. The long-term advantages, in terms of physical and emotional health, are immeasurable.
Also, by eliminating drinking and smoking—these are an invitation for all manner of otherwise avoidable diseases—people can make significant progress in their quest to vanquish inflammation. If these recommendations are still not persuasive, consider the financial savings related to cutting out alcohol and tobacco: the billions of dollars that go to hospitals, recovery centers, care facilities, and support programs could be redirected to help non-smokers with other health problems.
Supplements provide another avenue to fight inflammation. It is important to note: not all supplements are the same; not every supplement has the right ingredients to provide nutritional support, based on the right clinical research. For, in the absence of extensive supporting data and independent verification of supplement benefits, consumers must make a leap of faith. Doing so is neither wise nor efficient. We, as consumers, need to read the fine print, which reveals a supplement’s potential based on its ingredient list.
With this in mind, here are some key ingredients to identify:
Turmeric Extract (Curcumin) has been used for nearly 4,000 years in traditional Ayurvedic medicine and relieves pain from arthritis, various injuries, and detoxifies the body and liver;
Black Pepper (Piperine) dates back to 6,000 BCE and may enhance thermogenic activity in the digestive tract, thus strengthening the bioavailability of several nutrients;
Milk Thistle (Silymarin) has high antioxidant and anti-inflammatory properties and may offer the liver protection from toxins;
Green Tea may reduce oxidative damage to cells, reduce severity of heart disease, lower LDL (bad) cholesterol, and increase the rate of fat burning;
Ginger Root is critical in relieving nausea and has anti-viral, anti-inflammatory, and anti-microbial properties;
Asparagus Root contains anti-inflammatory nutrients, as well as various antioxidants such as Vitamin C, beta-carotene, and the minerals selenium, zinc, and manganese;
Gentian Root may help the body increase gastric secretions, improve digestion, and allow for better overall gastrointestinal health;
Eleutherococcus (Siberian Ginseng) may have a significant impact on reducing excessive cortisol production and boosting the immune system;
B Vitamin Complex provides crucial support for the brain, metabolism, digestive system, and various cellular and bodily functions;
N-Acetyl Cysteine may combat various environmental chemicals, toxins, and pollutants; and Inositol is an essential bodily ingredient at the cellular level.
These ingredients are all available individually, but combining all of these properties in one supplement is essential. And therein lies a fundamental fact: the only way to get the power of these ingredients without taking multiple supplements throughout day, or spending large sums of money on these products, is to find a single supplement that can achieve the same result.
Through smart living and appropriate supplements, we can win the battle against inflammation. Use this information to reclaim your health and peace of mind.
Inflammation-Fighting Tips
Extinguishing inflammation is equal parts prevention and reaction. Make these steps part of your weekly routine.
• Learn about inflammation and its role in many major diseases.
• Make personal wellness your top priority.
• Take twenty minutes a day for relaxation, leisurely walking or meditation.
• Resistance training and/or light cardiovascular exercise for at least thirty minutes, three times a week.
• Increased eating of fruits, vegetables, and Omega-3 foods (organic meats, fish, olive oil) and decreased consumption of Omega-6 foods (commercial meats, most vegetable oils, processed foods).
• Aim for seven to nine hours of sleep per night.
• Eliminate or reduce stressful situations.
When Food Causes Your Pain
(CNN) -- Everyone has felt the agony of overeating. But could your diet really be the culprit of arthritis, muscle pain, asthma and skin disorders as well?
Scientists are making a strong link between our food choices and pain.
About 70% of our immune cells are in our digestive system, making direct contact with the food we enjoy every day. If the immune system is triggered by bacteria in food, or flags a food as an allergen, or has an imbalance of important hormones such as insulin, it can set off the red alert of inflammation.
For example, the American Journal of Clinical Nutrition reported that processed sugars and other high-glycemic starches increase inflammation, which causes pain, overheating, redness and swelling.
While inflammation is an important part of the body's healing process, chronic inflammation is at the root of many deadly diseases. The great news is that we can completely heal and prevent chronic inflammation with an eating plan.
The solution to pain is choosing to support your immune system with your next meal.
Here are five powerful ways to reduce inflammation:
1. Ditch the flour and sugar
White flour, a simple carbohydrate, breaks down into sugar right in your mouth with the help of digestive enzymes, so save your sweets for special treats.
And high amounts of sugar in the diet increase advanced glycation end-products, or AGEs, a protein bound to a glucose molecule, resulting in damaged, cross-linked proteins.
As the body tries to break these AGEs apart, immune cells secrete inflammatory messengers called cytokines. Depending on where the AGEs occur and your genetic predisposition, they could eventually result in arthritis, cataracts, heart disease, poor memory or wrinkled skin.
2. Avoid foods to which you may be sensitive or allergic
Eating foods that you are allergic to destabilizes your insulin and causes poor blood sugar levels, which leads to greater inflammation. A high level of insulin increases cortisol, your stress hormone, which causes your body to hold on to fat rather than allowing you to burn it for energy. Excess belly fat is an indicator of chronic inflammation.
Food allergies also trigger mast cells to release histamine, causing the redness and swelling associated with inflammation.
You must individualize your eating plan to avoid foods you are sensitive to. Common allergens include wheat, gluten, corn, dairy, sugar and potatoes.
3. Eat a rainbow
Red radishes, orange yams, purple cabbage and dark-green veggies are rich in vitamin C and other antioxidants that dampen inflammation. Focus on cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale, etc.), which are loaded with Indole 3 Carbonol.
The sulfur in this vegetable family also helps detox the liver.
Plus, a study in the Journal of Nutrition showed that eating berries daily could significantly reduce inflammation.
4. Eat lean protein sources
Beans, chicken, turkey and wild game (elk, emu, bison, etc.) are great sources of lean protein. An Pan and the research team at the Harvard School of Public Health released a study in March showing that red meat consumption (beef, pork and lamb) was associated with a higher risk of early death.
Beyond the concern of sodium or nitrates, red meat contains high amounts of arachidonic acid that can promote inflammation. Other food sources to consider include eggs and dairy products.
5. Give yourself an oil change
Avoid refined trans-fat, omega-6 oil (soy, corn and cottonseed oil) in cooking and use more olive oil. Olive oil is a great source of oleic acid, making it a powerful anti-inflammatory oil.
Spanish researchers reported in the Journal of the American College of Nutrition that people who consume more oleic acid have better insulin function and lower blood sugar.
Pasture-fed livestock, flax, chia and hemp seeds, wild salmon (not farmed) or smaller coldwater fish such as herring, sardines and mackerel are your best choices for high-powered, anti-inflammatory foods.
Scientists are making a strong link between our food choices and pain.
About 70% of our immune cells are in our digestive system, making direct contact with the food we enjoy every day. If the immune system is triggered by bacteria in food, or flags a food as an allergen, or has an imbalance of important hormones such as insulin, it can set off the red alert of inflammation.
For example, the American Journal of Clinical Nutrition reported that processed sugars and other high-glycemic starches increase inflammation, which causes pain, overheating, redness and swelling.
While inflammation is an important part of the body's healing process, chronic inflammation is at the root of many deadly diseases. The great news is that we can completely heal and prevent chronic inflammation with an eating plan.
The solution to pain is choosing to support your immune system with your next meal.
Here are five powerful ways to reduce inflammation:
1. Ditch the flour and sugar
White flour, a simple carbohydrate, breaks down into sugar right in your mouth with the help of digestive enzymes, so save your sweets for special treats.
And high amounts of sugar in the diet increase advanced glycation end-products, or AGEs, a protein bound to a glucose molecule, resulting in damaged, cross-linked proteins.
As the body tries to break these AGEs apart, immune cells secrete inflammatory messengers called cytokines. Depending on where the AGEs occur and your genetic predisposition, they could eventually result in arthritis, cataracts, heart disease, poor memory or wrinkled skin.
2. Avoid foods to which you may be sensitive or allergic
Eating foods that you are allergic to destabilizes your insulin and causes poor blood sugar levels, which leads to greater inflammation. A high level of insulin increases cortisol, your stress hormone, which causes your body to hold on to fat rather than allowing you to burn it for energy. Excess belly fat is an indicator of chronic inflammation.
Food allergies also trigger mast cells to release histamine, causing the redness and swelling associated with inflammation.
You must individualize your eating plan to avoid foods you are sensitive to. Common allergens include wheat, gluten, corn, dairy, sugar and potatoes.
3. Eat a rainbow
Red radishes, orange yams, purple cabbage and dark-green veggies are rich in vitamin C and other antioxidants that dampen inflammation. Focus on cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale, etc.), which are loaded with Indole 3 Carbonol.
The sulfur in this vegetable family also helps detox the liver.
Plus, a study in the Journal of Nutrition showed that eating berries daily could significantly reduce inflammation.
4. Eat lean protein sources
Beans, chicken, turkey and wild game (elk, emu, bison, etc.) are great sources of lean protein. An Pan and the research team at the Harvard School of Public Health released a study in March showing that red meat consumption (beef, pork and lamb) was associated with a higher risk of early death.
Beyond the concern of sodium or nitrates, red meat contains high amounts of arachidonic acid that can promote inflammation. Other food sources to consider include eggs and dairy products.
5. Give yourself an oil change
Avoid refined trans-fat, omega-6 oil (soy, corn and cottonseed oil) in cooking and use more olive oil. Olive oil is a great source of oleic acid, making it a powerful anti-inflammatory oil.
Spanish researchers reported in the Journal of the American College of Nutrition that people who consume more oleic acid have better insulin function and lower blood sugar.
Pasture-fed livestock, flax, chia and hemp seeds, wild salmon (not farmed) or smaller coldwater fish such as herring, sardines and mackerel are your best choices for high-powered, anti-inflammatory foods.
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