The role of inflammation in degenerative disease
When we think of inflammation, most of us think of the body’s external physical reactions to injury, irritation or infection; redness, swelling and tenderness which are all signs that healing and repair are happening. However inflammation can and often does occur internally as chronic systemic inflammation – also the body’s response to injury, irritation and infection, but on an internal level, which is much more problematic.
Research indicates that the effects of this chronic, low-grade, invisible inflammation is at the basis of aging and age-related diseases such as cardiovascular disease, diabetes, certain forms of cancer, Parkinson's, Alzheimer's, and autoimmune diseases—and even wrinkled, sagging skin.
What causes internal inflammation?
The factors which trigger this type of chronic systemic inflammation are many and complex, but an unhealthy diet is at the top of the list, particularly one that is not based around natural, unprocessed whole foods. Chemicals such as MSG and aspartame (an artificial sweetener), high fructose corn syrup, high glycemic grains and refined, deodorized bleached vegetable oils are particularly pro-inflammatory, setting off chain reactions which damage cells both on an internal and an external level; the bad news is that together these foods account for a staggering 57 percent of calories consumed in the U.S.
Anti-inflammatory foods
If you care about your health, start giving these kinds of artificial foods the cold shoulder. Many reputable scientific studies, anecdotal evidence and folklore traditions have shown that a huge number of foods, herbs and spices have anti-inflammatory properties and can be used to reduce the risk and occurrence of chronic systemic inflammation. These include:
- dark colored fruits, such as blueberries, cherries and mangosteen which are particularly high in a category of antioxidants called polyphenols (for more information on mangosteen visit www.myxango.com/flourish)
- alkaloids such as capsaicin, which is found in chili peppers
- carotenoids such as astaxanthin (found in orange colored seafood such as salmon or shrimp)
- lycopene from tomatoes and watermelon
- herbs such as green tea, white willow, cats claw, meadowsweet and ashwaganda
- spices such as turmeric and black cumin
- fatty acids such as those found in oily fish, flax, borage and evening primrose
- vitamin C, found in citrus fruits, red bell peppers, acerola cherries, cantaloupes, rosehips, papayas and strawberries
- vitamin E, found in unrefined whole grains, with raw wheatgerm and cold pressed wheatgerm oil being a particularly good source.
This is just a short list – there are literally thousands of naturally occurring substances found in whole, unprocessed foods which help us deal with damaging free radicals and avoid inflammation. All of these foods are incredibly easy to incorporate into a whole foods diet; for most people it is just a matter of being shown how to do it.
How can we reduce our risk?
In addition to making sure that your diet contains liberal quantities of known anti-inflammatory foods, herbs and spices, and as few processed foods as possible, there are several other strategies that I recommend to reduce your risk of chronic systemic inflammation:
- limit your exposure to environmental and food based toxins
- avoid chronic stress
- reduce your exposure to bacterial or viral infections
- exercise regularly, but not excessively
- limit your use of prescription or OTC medications
- get a good night’s sleep every night
- get adequate vitamin D
- address persistent underlying emotional problems
Taking a holistic approach to inflammation means that there are no side effects to worry about as your body protects, repairs and heals itself, and learning to incorporate some of the known anti-inflammatory foods into your diet is fun! For further information, or if you have a specific concern regarding inflammation, please contact Flourish.