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.
- 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.
- 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.
- 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.
- Simopoulos, AP.
"The importance of the ratio of omega-6/omega-3 essential fatty
acids." Biomedicine and Pharmacotherapy. (2002),
56(8):365-79.
- 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.
