Omega-3 fatty acids are essential elements that the body can not manufacture. Among the benefits of these polyunsaturated fats is their ability to reduce chronic inflammation in the body. This has become more important to human health, as many factors, including abdominal obesty, sleep deprivation, excessive glucose intake and exposure to years of infections such as gingivitis and human papillomavirus have led to an increasing incidence of chronic inflammation and the diseases that it can cause.
The Causes of Chronic Inflammation
A healthy body can recognize injury or infection and send out the warriors required to do battle against it -- namely the cells of the immune system and the fluids and inflammatory chemicals that make up the inflammatory response. Then, having done the job of fighting the invading bacteria or healing the bruised body part, these systems should turn off and return to a resting state.
But when the body is chronically inflamed, these response systems are put into use constantly. The chronic inflammation itself can lead to diseases such as fibromyalgia, depression and arterial inflammation, but, in addition, overstimulation of the immune system may leave the body unprepared to fight off serious infections and cancer.
Chronic inflammation has many causes including prolonged exposure to bacteria, viruses or irritants such as cigarette smoke. It can also be the result of the body's cells being exposed day after day to more glucose than they can use or a response to excessively high levels of hormones produced by fat cells. When body fat accumulates in the spaces of the abdomen and upper pelvis, chronic inflammation is also caused by a restriction in blood flow to essenial body organs. Finally, a sedentary lifestyle can lead to this condition by weakening abdominal and leg muscles, which causes swelling inside the cells of the lower back, knees and hips.
The Role of Omega-3 in Reducing Inflammation
Omega-3 fatty acids have been proven to reduce inflammation in the body. This essential nutrient is found in walnuts, almonds, canola oil and flax seed as well as in dark green vegetables. The most active form, eicosapentaenoic acid (EPA), is supplied by eating fatty fish such as mackerel, tuna, salmon, lake trout and herring.
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Omega-3 and Omega-6 Balance
Omega-6 fatty acids are also essential nutrients, but very small, infrequent amounts are needed. Throughout human history, up until the last 150 years, a balance of 1:1 omega 3 to omega 6 has been maintained. but due to argribusiness and processed foods, that ratio is closer to 25:1, according to Dr. Simopolous, writing in the 2008 issue of the "Journal of Experimental Biology and Medicine." Researchers know that correcting the imbalance reduces inflammation and lowers the risk of cardiovascular disease, major depression, inflammatory bowel disease, and some cancers though the exact mechanism is still an object of study.
The University of Maryland recommends avoiding sunflower, safflower, corn, cottonseed and soybean oil, eliminating processed foods and having red meat only as an occasional treat to correct this imbalance.
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Correcting Chronic Inflammation
To prevent and correct chronic inflammation several lifestyle choices are necessary. The foundation of this plan is seven hours of sleep each night to allow the body time to heal itself from inflammation. Each meal should start with a wide selection of vegetables and then be accented with fresh whole fruits, fish, seeds, small servings of whole grains and nuts. This strategy will increase omega-3 intake. Eliminating sugar, flour, processed foods and hydrogenated fats finishes off the program by reducing omega-6 fatty acids. Making these choices will create the balance between omega 6 and omega 3 that served our ancestors well for thousands of years. Finally, to help correct body weight and keep major muscle groups healthy, an hour a day of walking should be supplemented by stretching or yoga.
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