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| Inflammation Warzone
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| Here’s another reason to think twice about eating those unhealthy convenience foods: they promote inflammation and the onset of major diseases like cancer. All it takes to combat inflammation are foods rich in omega-3 fats, like fish and leafy vegetables.
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Call it too much of a good thing. Inflammation is the immune system’s first line of defense in the war against infection and disease. A critical part of the healing process, the inflammatory response appears to possess an unfortunate sense of irony, sometimes overreacting and becoming the very thing it’s supposed to destroy.
“Inflammation exacerbates most, and probably all diseases. Normally, inflammation is part of the body's immune response to injury or infection. Inflammation helps kill the germs that cause infections, and it also stimulates the healing process. The problem occurs when inflammation becomes chronic. Chronic inflammation starts breaking down the body. Over just the past five years, the concept of inflammation in disease has expanded from the traditional ‘-it is’ diseases, such as arthritis, to include heart disease. The current thinking on heart disease is that it results from chronic low-grade inflammation of the arteries,” says Jack Challem, top
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nutrition reporter and author of several influential books including, The Inflammation Syndrome, (available on Amazon.com)
Research suggests that unchecked inflammation may contribute to the development of many major diseases such as cancer, diabetes, heart disease, arthritis, lupus and Alzheimer’s.
Being overweight, especially abdominal obesity, seems to put you at greater risk—fat cells produce proteins called cytokines, which encourage inflammation, perhaps providing a link between obesity, chronic inflammation and Type 2 diabetes.
A simple blood test can determine the presence of inflammation by detecting elevated levels of C-reactive protein, a conclusive signifier. People with elevated CPR appear to be more vulnerable to hypertension and coronary heart disease.
Studies indicate that diet may exert significant influence on the inflammation cycle—depending on the food you eat, you can either increase or reduce inflammation and its negative effects.
“I think the reason we see so many chronic inflammatory diseases is because the contemporary fast-food, convenience-food diet primes us for inflammation. For example, these foods are rich in a family of oils called the omega-6s, which promote inflammation. Conversely, the diet is low in anti-inflammatory oils called the omega-3s. The omega-3s are found in coldwater fish, such as salmon and herring, flaxseed, and leafy green vegetables. Most people are not eating many of these foods,” says Challem.
Something Fishy:
Eating to reduce inflammation:
- Eat more fish—omega-3 fatty acids abound in salmon, trout, sardines and tuna.
- Don’t like seafood? Substitute 2,000 mg of fish oil supplement per day to achieve the same result: “I definitely recommend supplements. At the top of my list are the omega-3 fish oils, gamma-linolenic acid, an anti-inflammatory omega-6 fat, vitamin E, and Pycogenol. Each is a potent anti-inflammatory, and each works in a different way,” says Challem.
- Eliminate trans fats—their high omega-6 content boosts inflammation—so does safflower, margarine, sunflower and corn oil. Cut down on frozen foods and desserts.
- Substantially increase your reliance on plant-based foods such as fruits—especially blueberries, which are loaded with antioxidants—whole grains, vegetables and legumes. Walnuts, pecans and soy foods are also good choices.
- Avoid sugar, processed grains and most dairy. Omega-3 eggs are okay.
- Noted physician and nutrition expert, Dr. Andrew Weil recommends taking daily supplements of ginger and turmeric to reduce inflammation and its symptomatic pain and stiffness.
- For more information go to Challem’s website: www.thenutritionreporter.com
“In terms of eating habits, it's important to get back to basics,” says Challem. “A good dinner would be broiled or pan-fried –in olive oil, which is also anti-inflammatory—salmon, steamed or sauteed vegetables, and a small amount of brown rice. It's important to cut way back on refined carbs -- white bread, pasta, sugars -- because they actually stimulate the inflammatory process.”
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