Inflammation: the root cause of most disease
One of the most important scientific discoveries in health research in recent years has involved the realization that inflammation plays a role in not just a few disorders, but many disease conditions that are causing an ever-growing increase of disease in all ages and contribute to early mortality (1). Included in this list are several unsuspecting psychiatric conditions such as anxiety, unipolar and bipolar depression, schizophrenia, and post-traumatic stress disorder (PTSD), as well as numerous physical disease conditions including asthma, rheumatoid arthritis, cardiovascular disease, obesity, diabetes, osteoporosis, Alzheimer’s disease, certain cancers, and stroke (2).
All told, US studies have shown inflammation to be involved in 8 out of 10 leading causes of death in the country today (3), which is a fitting paradigm for the rest of the developed, western world to follow.
'studies have shown inflammation to be involved in 8 out of 10 leading causes of death'
Therefore, understanding how inflammation promotes poor health, and how and when we can intervene to reduce inflammation related disease risk, should be a top scientific, public and individual priority. The problem still remains: Modern medicine focuses on treating symptoms, not addressing the root cause of a health issue, which in many cases is inflammation.
What is inflammation?
Inflammation is actually a very natural and normal immunological response to injury in order for the body to heal itself (e.g. wound healing and recovery, resolving infections). In fact, it can be absolutely critical for survival, especially during times of injury and infection. It is usually is marked by capillary dilatation, leukocytic (white cell) infiltration, redness, heat, swelling and pain that serves as a mechanism initiating the elimination of harmful agents of damaged tissue. This is more specifically an acute inflammation.
So, if we prevent acute inflammation from taking its natural course, we may potentially prevent the body from healing itself! Inflammation, therefore, is certainly not always bad, rather it is when inflammation becomes chronic or affects numerous body systems (systemic inflammation) for longer periods of time (more than 3 months) that it becomes more problematic and needs attenuating to prevent further disease.
Causes of inflammation?
Inflammation has been shown to increase when young and old are exposed to the following dietary and environmental factors:
Stress
Radiation
Oxidative Stress
Injury
Infection
Leaky Gut
Allergens
Sugar / Lipids
Arachidonic Acid (from omega 6 fatty acids)
Nutrient poor diet (refined foods, low nutrients from vegetables & fruit, low antioxidants & omega 3 fatty acids)
Vitamin D deficiency
Low water consumption
Heavy metal toxicity
Liver toxicity
Exposure to environmental toxins
How can we reduce inflammation naturally?
Reducing exposure to the above dietary and environmental contributors of inflammation or avoiding them as much as possible is the first step in reducing inflammation. This can be implemented with an ‘anti-inflammatory diet’; removing any possible allergens/intolerances and also including some amazing anti-inflammatory super-foods daily that contain potent anti-inflammatory compounds to promote a therapeutic reduction of inflammatory cytokines from wreaking havoc in the body.
Anti-inflammatory diet
The Mediterranean Diet is a great example of an eating plan that contains many anti-inflammatory foods rich in antioxidants and has been shown to decrease levels of LDL “bad” cholesterol while also lowering the risk for heart disease, Parkinson’s disease, Alzheimer’s disease and cancer.
Consuming wholefoods with a variety of colourful vegetables (3-4 cups a day), up to 2 serves of fruits (apples, blueberries, blackberries, cherries, strawberries, pomegranates, pineapple, papaya), with quality protein sources from wild caught fatty fish (salmon, mackerel, sardines), beans and legumes, and avoiding chicken and red meat or at least reducing amounts to 1-3 times a month.
Avoid nightshade vegetables if they aggravate your inflammation
Casein (dairy protein), gluten, eggs, shellfish and nuts are common allergens that are potential triggers of inflammation. It is best to test for intolerances/allergy to these food groups before completely removing them from your diet (ask me how to test for these).
Anti-inflammatory superfoods
Superfoods that can reduce inflammation provide both antioxidant and anti-inflammatory benefits. It is vital to combine these properties as prolonged oxidation of the body’s cells plays a major contribution to inflammation and its effects.
Turmeric – Curcumin in turmeric is potent in both anti-inflammatory and anti-oxidant compounds
Organic Green Tea – Sencha variety has been shown to reduce TNF-alpha a pro-inflammatory cytokine produced by the immune system that is elevated in times of inflammation.
Healthy fats – Consuming a higher ratio of Omega 3 fats to Omega 6 fats can reduce inflammation. Wild fatty fish, chia seeds, hemp seeds, extra virgin olive oil, flaxseeds/oil, activated almonds and walnuts can all provide these essential fatty acids in healthier ratios.
Reishi Mushroom – a powerful medicinal mushroom has been found to possess immune-modulating, anti-inflammatory and anti-allergenic actions, and is particularly useful for chronic inflammatory and auto-immune inflammatory conditions (4).
Selenium rich foods– Such as Brazil nuts and others provide the all-important antioxidant selenium which is the pre-cursor to Glutathione – the most abundant antioxidant found in the body. Prolonged inflammation uses up our body’s glutathione stores, which needs to be replaced through the diet or supplementation especially in cases of chronic inflammation.
Pure Essential Oils for reducing inflammation:
Apply these to the inflamed area and or to the soles of your feet for systemic absorption (ONLY IF THEY ARE CERTIFIED PURE) see Essential Oils for helpful info:
Frankincense
Copaiba
Turmeric
Ginger
A holistic approach
As you can see, inflammation can have multi-factorial causes that contribute to its occurrence in the body. If left untreated, prolonged inflammation and oxidation of cells can lead to chronic disease, including cancer, so it is vital to control inflammation and prevent it from becoming a long-term, chronic issue.
We can see that modern medicine turns to anti-inflammatory over the counter and prescription pharmaceuticals to reduce symptoms of inflammation while overlooking the underlying causes of its occurrence. A holistic approach looks at the many possible underlying triggers such as those discussed as the possible causes of inflammation and aims to treat those that relate to the individual in order to help reduce inflammation.
**Please speak to your health care practitioner before making any changes to your current diet or medication. If you would like to consult with me in clinic for professional Holistic Nutrition advice or would like more information, please email me through the contact page.
In health and love
Deena x