I have explained in earlier articles (Inflammation, Arab News, May 23, 2012) the mechanism of inflammation, the creeping disorder that leads to many preventable illnesses like metabolic syndromes (diabetes, hypertension, cardiovascular disorders), dementia, Alzheimer’s disease, osteoarthritis, rheumatoid arthritis, eczema, allergies and even cancer. Many of us do not realize that inflammation can unnoticeably brew inside the body for years before it manifests obvious symptoms.
Modern scientific research has recently begun to understand invisible inflammation and why it is thought to be the underlying cause of many disorders. New ways of testing have pinned down some of the biomarkers that can give a lead to identifying the onset of specific diseases. For examples, an elevated C-reactive protein in blood serum indicates the beginning of cardiovascular disorders (cholesterol, plaque, clots), which are premonitions of heart disease or stroke. High levels of Tau protein and magnetic resonance imaging (MRI) predict Alzheimer’s disease, even if the symptoms have not appeared in the patient. Let us see what is thought to cause these discrepancies in the body or brain?
It is believed that too many free radicals can trigger inflammation. Free radicals result from the normal functioning of cells, which lose one of their electrons in the process. The defective cells multiply and make inflammation, which creates disease according to the genetic disposition of the individual. Seven thousand free radicals are daily produced by the act of breathing and other body functions. Defective cells need daily doses of antioxidants, nutrients and phytochemicals coming from fresh fruits (vitamin C…), vegetables (phutonutrients), nuts (vitamin E…), fish, essential oils, herbs and plant extracts to quench them and repair the missing electrons. When they are left unrepaired, they continue reproducing and cause inflammation without the host’s awareness.
Free radicals also proliferate through other causes: a fatty (trans fats) fast fried food diet empty of nutrients, phytonutrients and essential fats; mental, emotional, or physical stress; exhaustive workouts; consumption of drugs, alcohol and harmful chemicals (synthetic food additives and coloring, taste enhancers, artificial sweeteners, refined sugar and soda drinks); environmental pollution (car exhaust, industrial smog, chemical and detergent fumes, radiation from mobile phone, televisions and X-rays); tobacco smoking; and excessive exposure to sunrays as well as excessive weight gain and obesity. All of the above-mentioned causes can be detrimental to health, because they increase inflammation.
Studies have shown that obesity breeds devastating diseases by creating silent inflammation. Excess fat around the waist makes fat cells secrete large amounts of inflammatory compounds like interleukin – 6 (IL-6) and C-reactive protein (CRP). What is worse is that fat builds around the vital organs like the heart and liver, silently releasing inflammatory chemicals, which result in inflammation and an array of illnesses.
The only way to stop the damage of inflammatory secretions and free radicals is by taking anti-inflammatory organic foods or supplements, losing abdominal fat and practicing regular moderate activity. With modern interferences and chemical treatments of food (hormones and antibiotics given to livestock; feeding animals food incompatible to their nature; pesticide spraying to edible vegetation; depleted soils), the nature of foods has unfortunately changed, becoming harmful to health and nutrient-deficient. Low quality nutrition makes us require supplements in order to counteract inflammation and free radicals. Such meddling with the food chain and introduction of artificial food additives, trans fats, processed foods have lead to the alteration of human health and possibly also the behavior. Are we not what we eat?!
Modifications of food have been associated with health decline, escalation of inflammation, obesity and other modern disorders. By addressing the fundamental cause of disease, inflammation (as it is believed to be), specialists think that they can reverse illnesses or at least contain them rather than only removing symptoms or hushing pain through the use of pharmaceutical drugs. This is the subject of our discussion today.
During my investigation on inflammation months ago, I came across “The Inflammation Syndrome,” an interesting simplified book written by Jack Challem, the publisher and editor of the newsletter, The Nutrition Reporter. Challem also has a nutrition practice and gives lectures around the world on the subject. The book explains the process of inflammation, its components and causes. It also suggests foods, nutrients, supplements and lifestyles to reverse or treat the disorder. He, himself, was able to reverse his pre-diabetic condition through healthy lifestyles. Diabetes is a metabolic syndrome that is triggered by inflammation and obesity. I wrote about Challam’s experience once before (If Jack can do it, so can you, Arab News, Jan. 31, 2007). Let us see now how inflammation can be prevented or even reversed without medication.
Inflammation is believed to be the source of most common modern diseases such as heart disease, diabetes, autoimmune disorders, arthritis, Alzheimer’s disease, cancer and others. It is neither untreatable nor irreversible. There are several ways to arrest and cure it naturally with lifestyle practices and without medical drugs if you are serious, dedicated and informed.
One of the first steps to take is to start a weight loss program through eating a low-glycemic and nutrient-and-phytonutrient-rich diet with exercise included. By reducing high-glycemic foods (refined sugar and carbohydrates) and saturated and trans fats (animal and hydrogenated fats and fries) and increasing physical activity, such a plan will help weight loss and cleansing.
This step is not sufficient by itself. There are certain food and essential fatty acids to be included in a healthy diet in order to decrease inflammation and the secretion of inflammatory substances. To our advantage, such polyunsaturated fats as omega 3 and omega 6 can be available to us through the consumption of fish, nuts and seeds or their supplements. Scientists and researchers agree that omega-3 from cold water fish oils have powerful healing anti-inflammatory properties on the body because of their richness in eicosapentaenoic acid (EPA) and docasahexaenoic acid (DHA). Due to their effects on inflammation, they can be used as analgesic and anti-inflammatory remedies to reduce pain and inflammation.
The two components of fish oil, EPA and DHA, act directly on inflammation even without the help of alpha linolenic acid (ALA) to convert them to the anti-inflammatory compounds prostaglandin E3, leukotriene B5, resolvins and protectins. Their healing substances fight and directly block inflammatory compounds like prostaglandin E2, thromboxane B2, interleukin-6 and C-reactive protein. That is how they act as health protectors.
EPA and DHA are called essential fatty acids, because the body does not make them, yet they are absolutely necessary to body and brain cells as well as the vascular and other systems. Both work on inflammation, neutralizing the pro-inflammatory effects of saturated and trans fats. As long as omega 3 and 6 are both in balance and taken in the proper ratio of 1 to 2, inflammation can be kept under control.
Next week, I shall continue with the many benefits of fish oil and how to keep inflammation at bay through healthy lifestyles and moderation.
N.B.: Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
To read previous Health Solutions articles, visit:
www.arabnews.com/life.style
E-mail: [email protected]
Inflammation Prevention (Part 1)
