Inflammation - all you need to know!

Research suggests that the standard Western diet is highly inflammatory with links to increased rates of inflammatory diseases including irritable bowel disease, diabetes and non-alcoholic fatty liver disease.

This style of diet can be described by the consumption of energy-dense, processed foods high in saturated fat and sugar which are promoters of inflammation.

The diet contains paired back beneficial items such as fruits and vegetables, known detractors of inflammation.

Additionally, the standard Western diet contains a huge quantity of omega-6 fatty acids from highly refined vegetable oils such as canola oil as well as grain-fed meats.

Omega-6 fatty acids induce pathways which in excess promote both local and systemic inflammatory responses due to the release of pro-inflammatory substances.

The diet of many people in the West is low in omega-3 fatty acids with a ratio of omega-6 to omega-3 of approximately 15/1 to 16.7/1, thus promoting inflammation and chronic diseases.

Inflammation occurs as a natural protection mechanism via a subsection of the immune system – the innate immune system.

The innate immune system is sort of like our first response team to foreign matter.

Within the innate immune system, there are cells that produce substances called INFLAMMATORY MEDIATORS.

These mediators promote inflammation.

Some examples include Histamine, Chemo-tactic factor, Leukotrienes, Nitric Oxide, Prostaglandins, Platelet-activating factor & Cytokines.

It's normal and exactly what we need in an acute setting.

During an acute state of inflammation, these inflammatory mediators usually subside when infection is cleared at around the 2 week mark.

If the acute response cannot fend off infection, antigen or foreign matter, inflammation becomes chronic causing cellular & tissue damage.

Chronic inflammation is described as dense lymphocyte infiltration and macrophages.

These cells are a part of a more specific and sophisticated second line of defense called the adaptive immune system.

When chronic inflammation persists, the inflammatory response eventually will begin to damage healthy cells, tissues & organs - overtime leading to DNA damage, tissue death and internal scarring – all of these are linked to several disease states including cancer.

Causes of chronic inflammation not only are caused by bacteria or infection.

It can be from hypersensitivity allergies, exposure to chemicals & autoimmune diseases such as psoriasis.

Factors that increase the risk of developing chronic inflammation include:

1. Older age

2. Obesity

3. Diet high in unhealthy fats & added sugars

4. Smoking

5. Low sex hormones

6. Stress

7. Sleep problems

Long term diseases associated with inflammation include:

1. Asthma

2. Peptic ulcers

3. Tuberculosis

4. Rheumatoid arthritis

5. Periodontitis

6. Inflammatory Bowel Disease

7. Sinusitis

8. hepatitis

Figure 1. paints the picture of acute to chronic inflammation with healing creating scarring + loss of functional tissue

SO, now what!?

Having a diet high in anti-inflammatory substances is KEY!

What can you consume to reduce inflammation:

- Turmeric

- Omega 3 fatty acids – Salmon, Hemp + Chia seeds

- Garlic

- Ginger

- Cayenne

- Cloves

- Cinnamon

- Black pepper

- Celery

- Broccoli, Kale + Spinach

- Cranberries, blueberries, cherries

- Olive oil + Coconut oil

- Almonds + Walnuts - Cocoa - Fermented foods

- Green tea

Supplement

- Zinc

- SAM-e (s-adenosylmethionine)

AVOID

- processed meats & red meat

- trans-fats

- gluten

- alcohol

THERE IS SO MUCH MORE TO IT! I have tried to keep it simple without going into too much of the cellular components. Overall, we do not need to complicate health.

EAT WELL & YOU'LL BE GREAT.