How to safely reduce inflammation in your body . . .

Several chronic diseases are mediated by your

body’s inflammatory response. Conditions such as multiple sclerosis, depression, anxiety, arthritis, obstructive pulmonary disease, cardiovascular disease and even obesity are mediated by chronic inflammation.^{1, 2,3} When you experience an acute infection or sustain an injury to your body, your immune system mobilizes an inflammatory response to neutralize the infectious agent or initiate a healing response.  Your body cannot combat acute infections or heal damaged tissues without inflammation. Conditions like heart disease, however, are the outcome of low grade, “silent” inflammation that is systemic and chronic.  

Many over the counter and pharmaceutical medications (e.g., NSAIDs like ibuprofen, COX-2 inhibitors such as Celebrex) exist to reduce inflammation in your body.   While these drugs do lower inflammation in your body, they bring with them several side effects (i.e., ranging from mild skin reactions and stomach ulcers to more serious conditions such as heart attacks, thrombosis and strokes).  Thankfully, you can balance your immune system and modulate your body’s inflammatory response by changing your lifestyle.

Evaluating your body's response to and avoiding common food allergens (i.e., shellfish, soy, dairy, corn, gluten, peanuts, citrus, mold, fermented foods) that set off an alarm in your immune system as well as  balancing your ratio of omega 6 to omega 3 fatty acids will go a long way towards balancing your body’s inflammatory response.  Your body’s inflammatory system is regulated by your immune system and hormone-like substances known as prostaglandins.  

Prostaglandins are enzymatically derived from fatty acids and exert their physiological effect at localized tissue sites.  Omega 6 fatty acids act as the building blocks for inflammatory prostaglandins.  Omega 6 fatty acids are found primarily in nuts and seeds, processed vegetable oils, grains, legumes and conventionally raised animal foods.   Omega 3 fatty acids help your body to produce anti-inflammatory prostaglandins.  Rich food sources include small cold water, fatty fish, grass fed and pasture raised animals, dark green, leafy vegetables and some nuts and seeds.  Ideally, you will eat a 3:1 to 1:1 ratio of omega 6 to omega 3 fatty acids.  Unfortunately, the average American eats very SADly (Standard American Diet) and consumes a 16:1 ratio of omega 6 to omega 3 fatty acids.⁴

In order to decrease your levels of systemic inflammation, prevent many chronic diseases and optimize your health, you must reduce your intake of unnecessary omega 6 fatty acids.  Processed vegetable oils used for cooking and in most processed foods are often high in omega 6 fatty acids.  Instead, cook with animal fats or plant sources of saturated fat that are more stable and do not oxidize easily.  Tallow, suet, butter or ghee (grass fed) and coconut oil are healthy choices.  In addition, make sure you increase your intake of long chain omega 3 fatty acids (i.e., EPA and DHA) by including food rich sources at least twice a week.  While long chain omega 3 fatty acids have powerful anti-inflammatory effects in the body, plant sources of medium chain omega 3 fatty acids such as ALA are important for optimal health.  Nuts, seeds and leafy dark greens are rich sources of medium chain omega 3 fatty acids.  Make sure you include several servings a week.

To reduce systemic inflammation and optimize your health, you must also reduce your intake of refined and starchy carbohydrates.  Excessive consumption of quickly digested carbohydrates (i.e., high glycemic index) contributes to the production of pro inflammatory Advanced Glycation End products (AGEs) that wreak havoc inside your body.  AGEs are formed when simple sugar molecules bind to protein or fat without the enzymes necessary to control the reaction.  You can also reduce AGEs by using low heat cooking methods such as steaming or light sautéing and reducing your consumption of animal proteins that have been browned or charred.

Regular exercise can also help to further reduce systemic inflammation by enhancing your body’s production of the anti-inflammatory, cytokine interleukin (IL)-10.⁵ Cytokines are chemical messengers that work to orchestrate your body’s immune system and inflammatory response.  Aim to exercise for 30 to 45 minutes, four to five times per week to achieve optimal results.    And, remember to have fun and play with your workouts.  Vary your workouts and try adding brief, intense exercise routines a couple times a week.

Healthy Fats

• Long chain omega 3 fatty acids: grass fed, pasture raised animals or wild caught, cold water, small fish. (e.g., sardines, herring, anchovies, sock eye salmon, bison, beef, venison, lamb).

• Medium chain omega 3 fatty acids: dark leafy greens, walnuts, seeds (chia, flax, hemp, sacha inchi).

• Omega 6 fatty acids: nuts, seeds (black currant, chia, flax, hemp, sesame, sacha inchi, pumpkin).

• Saturated fats: grass fed, pasture raised animals, butter, ghee, tallow, suet, coconuts.

• Monounsaturated fats: avocados, olives, grass fed, pasture raised animals, nuts (almonds, macadamia, cashews).

To your health,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation. 

1. Perry, VH.   "The influence of systemic inflammation on inflammation in the brain: implications for chronic neurodegenerative disease." Brain, Behavior, and Immunity. (2004), 18 (5): 407–41. 
2. Salim, S, Chugh, G, Asghar, M.  "Inflammation in anxiety." Advances in Protein Chemistry and Structural Biology. (2012.) (88):1–25. doi:10.1016/B978-0-12-398314-5.00001-5. 
3. Sin, DD and Paul Man, SF.   "Why Are Patients With Chronic Obstructive Pulmonary Disease at Increased Risk of Cardiovascular Diseases? The Potential Role of Systemic Inflammation in Chronic Obstructive Pulmonary Disease." Circulation. (2003), 107:1514-1519. 
4. Simopoulos, AP. "The importance of the ratio of omega-6/omega-3 essential fatty acids." Biomedicine and Pharmacotherapy. (2002), 56(8):365-79.
5. Ostrowski, K, Rohde, T, Asp, S, Schjerling, P, and Pedersen, BK.  "Pro-and anti-inflammatory cytokine balance in strenuous exercise in humans." Journal of Physiology. (1999), 15; 515(Pt 1): 287–291.

The information, published and/or made available through the www.fullofradiance.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.   
 

Happy Thanksgiving!

On the eve of Thanksgiving, I wish everyone a joyous celebration with their family, friends and loved ones near and far! I will resume blogging and sharing insights and educational material to help you experience more vitality, balance and bliss next week.

Happy Thanksgiving to everyone!

Warmly,
Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.  

What's inside your gut may be the reason for your poor health . . .

Many health conditions and psychological symptoms originate in your gut.

Your enteric nervous system, or “second brain,” is home to an abundance of neurons and produces an array of neurotransmitters. It is also where trillions of microorganisms (collectively known as your gut microbiome) reside.  You are, in fact, only 10% human as each of these microrganisms has its own DNA and they outnumber the total number of cells in your body by at least 10.  Your microbiome weighs on average of 3-6 pounds.  These microorganisms include bacteria, yeast, fungi, mold and parasites. The balance of these tiny critters goes a long way in determining your health.

While capable of functioning independently, your enteric nervous system and central nervous system “speak”(i.e., via the vagus nerve)  to one another all the time.  In fact, about 90% of your body’s serotonin (a feel good neurotransmitter) and 50% of your dopamine is produced in your enteric nervous system by your gut microbiome.

People who experience various digestive disorders and psychological syndromes including food allergies and intolerances, frequent gas and bloating, diarrhea and constipation, symptoms of anxiety or depression, schizophrenia and ADHD or who suffer from auto immune conditions frequently  have an imbalance of gut microorganisms; a condition known as gut dysbiosis.^1,2,3

Many lifestyle factors affect how your gut functions and the health of your gut microbiome.  The standard American diet that is full of refined sugars and processed foods, stress, insufficient sleep, pesticides, antibiotic medications and birth control pills negatively impact the health of the friendly probiotic bacteria in your gut.

Animal studies have found that the administration of antibiotics leads to a significant increase in fearful behavior.  Conversely, the addition of probiotic supplements has been found to decrease such anxious behavior.⁴ Human studies have also found that the administration of beneficial probiotic supplements significantly reduces symptoms of anxiety and depression.²

An important principle to adopt to ensure optimal health and prevent many physical and mental health problems is to make sure that you include probiotic rich fermented foods in your diet.  Traditionally fermented foods, like sauerkraut and kim chi, are rich sources of friendly bacteria and yeast and help to support your immune system because they contain many B vitamins, omega-3 fatty acids, digestive enzymes, lactase and lactic acid, and other immune chemicals that fight off harmful bacteria and cancer cells.   Aim to eat multiple servings of probiotic rich fermented foods every week to support your overall health and well-being. 

To your health,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.  

1. Messaoudi, M, Lalonde, R, Violle, N,  Javelot, H, Desor, D, Nejdi, A,  et al.  “Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects.”  (2011). British Journal of Nutrition. 105, 755–764.
2. Neufeld, KA and Foster, JA.   “Effects of gut microbiota on the brain: Implications for psychiatry.”  (2009).   Journal of Psychiatry and Neuroscience. 34(3); 230-1.
3. Natasha Campbell-McBride, M.D. (2010).  Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia.
4. Bravo, JA, Forsythe, P, Chew, MV, Escaravage, E,  Savignac, HM, Dinan, TG, et al.  “Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve.” (2011). Proceedings of the National Academy of Sciences. 108, 16050–16055.

The information, published and/or made available through the www.fullofradiance.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.   

How to detox from sugar using real, whole foods . .

If your like many people during the holidays and starting a new year, you've indulged in your share of sweets and have set resolutions for 2015 that include having a healthier lifestyle.  Some of you may even be trying special diets or looking for that one "magic potion" in a bottle to help you cleanse and detox from all the sugar you ingested.  While the claims from supplements may sound appealing and work short term, they are not a long term solution.  In order to reset your body,  you simply have to eat real, whole foods that nourish your cells.

Sugar in soda, cakes, ice cream and other processed foods replaces the calories and nutrients you could get from eating more nutrient-dense and mineral-rich real foods, such as bone broths and grass-fed liver.   When you consume sugar, you deplete your body of essential vitamins and minerals.  As an example, your body needs 54 molecules of magnesium to be able to process every molecule of sugar you eat.  Sugar is such a problem that it is now recognized by most health experts, that sugar and not fat is the leading cause of obesity, diabetes, heart disease and numerous other health problems. 

While your cravings for sugar may be challenging to overcome,  eating real, nutrient dense  foods is simple and the most effective way to lose weight and reverse numerous health problems like diabetes and heart disease.  In order to help you, follow my guidelines below when buying and preparing the foods that you eat on a regular basis.  

Real Whole Foods

• Grass fed and pasture raised meats, organ meats, and wild caught sea food all are great sources of essential fatty acids and many of the minerals and fat soluble vitamins, like vitamins A, E, D and K that regenerate your cells, help you to build your brain,  stabilize your blood sugar levels and support your immune system.

• Dark, green leafy vegetables, nuts and berries like kale, bok choy, collard greens, Brazil nuts,  strawberries, raspberries and blue berries provide many nutrients like magnesium, selenium and folate that are essential for your body. 
• Cultured and fermented foods like sauerkraut, kim chi, miso, chutney and kefir are all great foods rich in beneficial bacteria and yeast that support and enhance your immune system, digestive health and help you to reduce your craving for sugar.  

 

To your health,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.  

The information, published and/or made available through the www.fullofradiance.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.