I have been discussing a very delicate subject for the last two weeks. It is INFLAMMTION! It can touch us at any time internally and externally. Internal inflammation can silently work its way through in the body, giving no indications until symptoms surface.
Inflammation is a troubling disorder as it is suspected to be at the base of many illnesses, ranging from metabolic syndromes (obesity, diabetes, hypertension, cardiovascular disorder) and autoimmune disorders (lupus, rheumatoid arthritis, fibromyalgia) to Alzheimer’s disease and cancer. What triggers inflammation is another long story that I have written about in length earlier this year (Inflammation, Arab News, May 23th, 2012). I explained its mechanics and its causes, which can start with unhealthy diet or habits (excess refined sugar, carbohydrates and soda drinks; too much saturated and trans fats and fries and not enough fresh whole fruits, vegetables and essential fatty acids), food additives (coloring, preservatives), artificial sugar (aspartame, saccharin), detergents, tobacco smoking, alcohol, drugs, emotional, mental and physical stress, pollution (radioactive waste, radiation, car exhaust, heavy metals) and many more. So we are daily bombarded or bombarding our bodies with inflammatory substances and our bodies are paying the expenses. Obesity is a leading culprit. Excess body fat and inflammatory foods and substances breed inflammation by secreting inflammatory chemicals, which cause and fuel inflammation. That is why we need to become more proactive in order to counteract these “bad” guys with the help of the “good” guys. The last ones do the sweeping and fight internal inflammation. Luckily, they happen to be found in our kitchens.
Last week, I explained the powerful anti-inflammatory effects of omega-3 fatty acids from fish oil, nuts (walnuts) and seeds (flaxseeds, chia). Today, I will explore other potent anti-inflammatory fatty acids called gamma linoleic acid (GLA).
Gamma-linoleic acid fatty acid (GLA), 300 mg, is another powerful anti-inflammatory oil; it is usually derived from the plants, primrose and borage. This type of omega-6 fat supports the good effects of fish oil in fighting internal pro-inflammatory chemicals and works synergistically to promote the activity of the anti-inflammatory compound, prostaglandin E1. The latter produces greater benefits by inhibiting the spreading of abnormal cells and tumor necrosis, especially along with the treatment of brain cancer. Recent experiments showed that brain cancer, unresponsive to surgery and radiation, did well with GLA injected into brain tumors, making them shrink significantly without bad side effects. This is still at an experimental stage. With GLA treatment, survival rate was increased. GLA was also found to decrease the activity of the aggressive gene in breast cancer patients and increase benefits of chemotherapy and radiation.
GLA also corrects the balance of essential fatty acids in the body and enhances their effects. Studies show that GLA increases fat metabolism and resists the multiplication of fat cells that tend to be concentrated around the waist and cause obesity that leads to secretion of inflammatory compounds as well as metabolic disorders.
Beneath the top layer of skin is skin fat. Sub-cutaneous fat needs a continuous supply of essential fatty acids orally and topically in order to prevent moisture loss, dry skin, wrinkles, skin allergies and aging skin. Skin disorders and premature aging can arise from essential fat deficiency, resulting in eczema, psoriasis and early wrinkles. With a combination of omega-3 fish oils (EPA and DHA) and GLA, the two conditions can be contained or prevented. Research showed that supplements of fish oil and GLA increased skin moisture, firmness, elasticity and smoothness. Adding vitamins D, E and C with bioflavonoids improves skin texture and firmness. Along with probiotic supplements, essential oils can also subdue allergies and bolster the immune system.
GLA supplements come from three sources, evening primrose, borage and black currant seeds. A high amount of GLA, not less than 100 to 300 mg a day, is needed in order for their anti-inflammatory benefits to show. For serious inflammation, one gram to three grams is needed plus omega-3 fish oils and antioxidants to make therapy even more effective. For the fast healing of sports injuries, GLA can become as effective as any anti-inflammatory drug, especially when accompanied by deep tissue massage.
A combination of EPA and DHA (fish oils), GLA, vitamin D and E is good as essential fat supplements to take daily for their many benefits of fatty acids and nutrients on health, body, bones, heart and brain. But since they have blood-thinning characteristics, it is important to notify the physician, especially if he or she decides to prescribe aspirin or blood-thinners. The two together can become overkill, causing excessive bleeding with injury and surgery as well as brain hemorrhage and internal bleeding.
Olive oil is not only a tasty fat to add to salads, vegetables and pastas, but it is also healing and beneficial to the heart and vascular system. Extra virgin olive oil is very rich in oleic acid, omega-9 monounsaturated fat; it also has anti-inflammatory properties that are good for the heart and cardiovascular system and are healing to joints and rheumatoid arthritis. In the body, it acts like other anti-inflammatory fatty acids. The oil also mitigates allergic reactions by tempering the inflammatory and immune responses.
Olive oil is often used in traditional medicine to lubricate the digestive tract and to prevent constipation. One tablespoon of olive oil on an empty stomach in the morning helps daily elimination. Toxins in stool can get re-absorbed into the bloodstream. Olive oil also gives the body a sufficient supply of precious fatty acids, much emphasized for its heart benefits. A couple of spoons are usually added to an enema to ease bowel movement.
The product of the first cold pressing of olive oil, called extra virgin olive oil, is slightly bitter and more pungent than the subsequent pressings with a distinct nutty flavor and pronounced aroma. This type is the best and most effective type. Unlike common belief, olive oil sustains higher cooking temperatures, thus cooking with olive oil is not only possible, but also healthy and recommended to protect the heart and cardiovascular system. It should be included in a nutritious diet. The oil is also a good skin moisturizer when mixed with your favorite lotion.
Macademia, grape seed and avocado oils contain high amounts of omega-9 fats, too, but olive oil remains the cooking oil of preference.
Essential fatty acids are not the only inflammation healing substances, aromatic seeds, roots, herbs, leafy greens and other plants, too, have similar properties. They will be the topic of our discussion next week, inshallah. Give these “wonder” fats a try and drop saturated and trans fats and fries from your diet (they are silent killers!).
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.
Inflammation Prevention (Part 3)
