Top Ten Ways to Cool the Heat of Inflammation
Lose weight
Just being overweight itself causes inflammation. Overweight people (particularly those with the “apple” shape, who carry extra fat around the middle of their bodies) have higher levels of C-reactive protein. We all know that there are not too many 300-pound eighty-year-olds walking around. Part of the reason may be that obesity triggers inflammation. The process by which this occurs is still being unraveled, but it appears that our fat cells produce some proteins (such as interleukin-6) that fuel the fire of inflammation. Excess intake of sugary foods and inflammatory fats (such as arachidonic acid, from animal fat) may contribute to inflammation.
To read our Top Ten tips for weight loss click here.
Clean your teeth
Periodontal disease is a significant source of ill health in our country. While
removing all your teeth is no longer standard treatment for curing all that ails
you (as was common medical practice half a century ago), dental infections can
have serious health consequences. Research published in October 2000 in the
Archives of Internal Medicine found that periodontal disease apparently doubled the risk of stroke in adults over the age of 25. Research from the Harvard Dental School and Brigham and Women’s Hospital in Boston, published in the Journal of the American College of Cardiology in February 2001 showed higher rates of heart attacks, death from cardiovascular causes, and stroke in people with periodontal disease. We believe this is because smoldering dental infections are a source of inflammation, which increases the risk of cardiovascular disease. In fact, an chronic, smoldering infection will increase the risk of cardiovascular disease.
To learn more about dental health click here.
Get rid of allergies
Chronic allergies can perpetuate the cycle of inflammation. Dust, mold, mites,
pollen, pet dander and food allergies all contribute to the burden of allergies
and trigger an immune response that causes inflammation. The solution here is to
control your environment and avoid common sources of allergy. Clean or replace
old rugs. Eliminate sources of mold and mildew in your house. Keep pets out of
the bedroom. Reduce your intake of common allergic foods (e.g. dairy, wheat,
eggs, shellfish, soybeans, peanuts and corn) or any other foods that you may be
sensitive to.
Avoid inflammatory foods
Yes, some foods are likely to trigger inflammation.
- Some inflammatory foods contain an important fat called arachidonic acid that causes inflammation. Arachidonic acid is found in animal fat, as well as shellfish and egg yolks.
- Hydrogenated fats, found in many processed and pre-prepared foods also trigger inflammation. Beware of foods listed as containing “partially hydrogenated vegetable oil”. Avoid margarine that contains hydrogenated fats.
- Sugary foods, or refined grains (e.g. white flour & white rice) can trigger inflammation by raising blood sugar and insulin levels.
Spice it up
There are also foods that reduce and counteract inflammation. Many of these foods include spices that have anti-inflammatory properties. The following spices and foods have anti-inflammatory properties:
- Turmeric (the yellow spice found in curry)
- Ginger
- Rosemary
- Basil
- Fish and fish oils
- Olive oil
- Ground flax seeds
Unleash the power of exercise
While excessive or sudden strenuous exercise can cause acute inflammation, a
regular and consistent exercise program is a potent tool for reducing
inflammation. In fact it may be one of the major mechanisms by which exercise
prevents illness and prolongs life. It may explain why regular exercise
dramatically reduces heart disease, a condition we now know to be a disease of
inflammation. In a dramatic study reported in JAMA - the Journal of the American Medical Association in June 2002, volunteers who exercised for six months had substantially lower levels of C-reactive protein and other inflammatory compounds in their bloodstreams. Many other studies also confirm the anti-inflammatory effects of regular exercise, as well as protection from cardiovascular disease, the number one cause of death in the U.S.
Increase your antioxidant intake
Colorful fruits and vegetables contain lots of healthful antioxidants that can
help to reduce inflammation. Antioxidants can also be taken as part of a multi-vitamin. In inflammatory conditions, higher amounts of specific nutrients may be needed such as increased zinc and vitamin C during colds and other viral infections. Zinc lozenges and nasal sprays have been shown to decrease the duration of colds and flu symptoms. The following nutrients play a special role in keeping inflammation in check:
- Take Vitamin A 5000 to 10,000 IU. This is best taken as mixed natural carotenoids.
- Take multivitamin and mineral supplement as above (zinc is especially important – we recommend 15-50 mg per day for adults)
- Balanced B complex vitamin
- Vitamin E (400 to 800 IU a day in the form of mixed natural tocopherols.
- Vitamin C (250 to 2000 mg a day)
- Alpha Lipoic acid 100-300mg a day
Decompress! Relax, laugh and keep a journal
RELAX, LAUGH AND KEEP A JOURNAL - Stress plays an enormous role in mediating
inflammation and immune function. A number of studies have proven the
relationship between stress and the immune system. A recent study in JAMA looked at people with inflammatory conditions such as asthma and rheumatoid arthritis. These conditions improved significantly when the affected patients kept a journal and wrote about stressful events in their lives – allowing some “decompression” or release of stress. Many stress-reduction techniques can be used to reduce inflammation and balance and strengthen your immune system. Find something that works for you and practice it daily, even if only for 15 minutes. Here are some suggestions:
- Meditation
- Yoga
- Journaling
- Rhythmic breathing exercises
- Tai Chi
- Prayer
- Support groups
- Watching comedy shows or videos
Take a probiotic
KEEP YOUR GUT BACTERIA HAPPY – Probiotic supplements are concentrates of healthy, beneficial bacteria such as acidophilus and bifidus. These bacteria are “symbiotic”; that is, they have evolved to live harmoniously with our digestive and immune systems. These desirable types of bacteria that should normally inhabit our digestive tract are often crowded out by undesirable, more resistant and potentially harmful bacteria as a result of antibiotic use, stress, and a poor diet. This places unneeded strain on our immune systems and can trigger inflammation. The levels of healthy bacteria can be improved by taking supplements of probiotics.
Take a baby aspirin
Aspirin is well studied and proven to reduce the risk of heart attack and stroke
in susceptible individuals. Aspirin also has an anti-inflammatory effect, which
may, in part, explain its protective role in cardiovascular disease. We
recommend a preventive dose of aspirin (81 to 162 mg per day) for individuals at
risk for cardiovascular disease (those with inflammation, high cholesterol, high blood pressure, diabetes, smokers, and strong family histories, for example).
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