Inflammation - It’s A Killer!

There’s an interesting article in the November second edition of US News and World Report. It’s titled Building a Diet that Lowers Inflammation.

The author, Deborah Kotz, makes some very solid points about what foods reduce or tend to blunt the inflammatory cascade in the body. Inflammation is a strong component of many of todays chronic diseases including cardiovascular disease, stroke, cancers, Alzheimer’s, diabetes and Syndrome X (Metabolic Syndrome) to name some.

This list of anti-inflammatory foods includes Omega 3s from fatty fish and nuts like walnuts. Colorful produce such as tomatoes, broccoli, berries, red grapes and most all colorful fruit are excellent sources of powerful flavonoid compounds. The flavonoids are potent anti-inflammatory compounds and, in practice, I’ve seen flavonoids dramatically reduce such things as joint swelling and discomfort.

The article also does a nice job in warning us of the food choices that promote inflammation. We learn about Omega 6 (which we already have 15 to 20 times too much in the Standard American Diet - SAD), trans fats - partially hydrogenated fats, rancid fats (spoiled or over-heated cooking oils), excess animal fats and excessive alcohol.

I tend to disagree a bit with the concern over eggs as I find the simple egg to be a wonderful source of balanced protein, particularly in the natural, well fed and cage-free variety. Remember, variety is the key to a good diet.

Deborah Kotz is right on when she points a finger at the white foods. White bread, white pasta, white rice and white potatoes are deadly, particularly in the quantities that Americans consume. Do we really think that French Fries are a vegetable? The effect of these foods is unhealthy and unnatural spikes in our blood sugar that can lead to weight gain, diabetes, cardiovascular disease and more. They are pro-inflammatory.

It’s estimated that this Standard American Diet (SAD) has us consuming almost 160 pounds per person per year. Do you realize that two thirds of the calories in this SAD diet come from sugar, processed foods and alcohol?

The point that I want to make clear is that while I’m a huge proponent of the marvelous changes that a good diet can effect, I am, however, strongly convinced that dietary supplements and proper lifestyle are just as important. I often teach Continuing Education classes for Pharmacists. What I try to point out in every one of my classes is that we’re not relaxing on a Polynesian island, eating fresh, natural foods and living a stress free life. We are not without exposures to toxins - pesticides, herbicides, pollution, exogenous hormones and electromagnetic radiation. Most of us do not eat raw, organic foods full of life’s natural energy. We eat processed foods or we eat produce that is picked early and shipped across large distances, depriving us of the full energy of the plant.

It often falls to dietary supplements to effect the changes that will turn the tide from dis-ease to health.

I strongly support the use of quality fish oils - a minimum of 1000 mg of EPA/DHA daily and more depending upon circumstances. I believe in supplementing the diet with antioxidants - vitamin C and E at the minimum. I suggest that everyone take a good quality multivitamin - not one just based on the MDR’s or RDA’s (really dumb allowance). My favorite supplement? Probiotics! The healthy, good bacteria. I favor a multiple strain formula with native and non-native strains and bacteria that will colonize both the small and large intestine. And, lastly, we all need to be taking a bone-building formula that contains vitamin D, calcium (not carbonate, please - or at least only a minimal amount from carbonate), magnesium and all the trace vitamins and minerals needed to restore bone. Yes men get bone fractures as easily as women do! Male bone start out stronger and larger but we’re equally at risk. Men often present with micro spinal fractures as opposed to the life-threatening hip fractures that afflict millions of women.

Food is in important part of an anti-inflammatory lifestyle, but there’s always more that we can do!

This entry was posted on 7. November 2009 at 11:01 and is filed under Main. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response or trackback from your own site.

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