We normally think of inflammation occurring when the body creates heat, redness, swelling and pain as it responds to an injury or is attacked by germs or foreign invaders. However, inflammation is not always helpful if the natural balance of the immune system is disrupted and shifts into a chronic state of alarm--or inflammation--causing illness. Dr. Nicholas Perricone, M.D., in his book Dr. Perricone's 7 Secrets to Beauty, Health, and Longevity, tells us that he blames chronic inflammation for everything from wrinkles and obesity to chronic degenerative diseases such as heart disease, Alzheimer's, certain cancers, arthritis and more.
Causes of Inflammation
In an attempt to control chronic inflammation within the body, Dr. Perricone recommends avoiding pro-inflammatory carbohydrates such as sugar, all forms of sweeteners, flour, processed foods, sodas, juices, energy drinks, baked goods, pasta and snack foods. Dr. Mark Hyman, in his book Ultra-Metabolism, says that the most common causes of inflammation are our diet and being sedentary but there can also be hidden causes. He lists the dietary factors such as excess sugar, refined carbohydrates, saturated fats and trans fats as causes but adds that just eating too many calories can create inflammation. In addition, sometimes the cause may be a hidden infection, a reaction to something you eat or breathe, or an environmental substance that creates an allergic reaction.
Anti-inflammatory Foods
In the Anti-Inflammatory Diet provided on his website, Dr. Andrew Weil proposes that we select a variety of fresh foods, including an abundance of fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits and dark leafy greens. We are encouraged to increase our consumption of whole grains where the grain is intact, such as in brown rice, and to increase our consumption of beans, winter squashes and sweet potatoes. He suggests that we decrease the amount of animal protein in our diet, except for fish and high quality natural cheese and yogurt, and to increase vegetable protein like that found in soy products. To obtain the necessary fats to reduce inflammation, foods rich in omega-3 fatty acids are considered to be extremely important. Examples of healthful cooking fats include extra virgin olive oil and organic canola oil, whereas salmon, sardines, omega-3 fortified eggs, hemp seeds and flaxseeds are also good food choices for healthful fats. Margarine, vegetable shortening and partially hydrogenated oils are to be strictly avoided. Other sources of good fat are avocados and nuts, especially walnuts, cashews and almonds. Drinking tea is more desirable than coffee and, if alcohol is consumed, red wine is preferable and should only be used in moderation. Dark chocolate can be eaten in small quantities but should contain at least 70 percent cocoa with only a minimal amount of sugar added.
Supplements
Dr. Hyman believes that, after eliminating the causes of inflammation, adding herbal remedies and supplements can dramatically improve the inflammed state of the body. He suggests that, along with a standard regimen of multivitamins and minerals, fish oil, probiotics and enzymes, such as bromelain, can be powerful additions. Along with his diet of fresh foods, Dr. Weil lists numerous supplements, including vitamins C, E, D, A, selenium, mixed carotenoids, folic acid and coenzyme Q10. He advises additional calcium for women and fish oil capsules for those who are not eating oily fish at least two times a week. He also suggests supplemental ginger and turmeric if they are not eaten regularly as food flavorings and alpha-lipoic acid for those needing help with energy metabolism.
Exercise
According to Dr. Hyman, regular exercise is one of the best-known anti-inflammatories on the planet. The key to effective exercise is in finding something that you love and then doing it regularly. A good fitness training program is an excellent option but just increasing daily activities such as walking in the park, doing yard work, dancing, or just working around the house can have beneficial results.
References
- "Dr. Weil on Healthy Aging"; Anti-Inflammatory Diet Tips
- "Ultra-Metabolism"; Mark Hyman, M.D.; 2006
- "Dr. Perricone's 7 Secrets to Beauty, Health and Longevity"; Nicholas V. Perricone, M.D.; 2006
