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EXOTEC Posts: 3,327
8/9/13 3:26 P
"Inflammation" in this context means low grade, chronic, systemic inflammatory processes. It's exacerbated by diet. Inflammation can be the result of "leaky gut syndrome," in which the intestinal brush border is damaged by what we eat; fiber has been accused in this process also, since it tends to "scrub" the intestines, possibly intensifying the effects that poor diet has begun.
Here are some links I found relative to nutritional inflammation. I happened across some other links in that search which interested me, regarding the role of fat and adiponectin in various conditions of dis-ease. Some of these may be too technical for your interest! but they're short abstracts. Worth a look, anyway.
I agree with previous posters here about gluten (any grains, really). I've heard some anecdotal comments from other members about FODMAPs and nightshades as well. Anything which disturbs your digestive process may lead to leaky gut, and thereby to systemic/nutritional inflammation.
Inflammation & IF Rating™
Proper diet may be an effective way to minimize systemic inflammation and improve your health.
If you've ever jammed your finger, scraped your knee, or sprained your ankle, you're already familiar with inflammation. The accompanying redness, swelling, and pain are sure signs that inflammation is taking place. Inflammation is part of your body's response to nearly any type of physical injury. It's one of the ways that your body protects itself, and begins its repair process.
IS INFLAMMATION AFFECTING YOUR HEALTH?
Inflammation is not always as obvious or benign as the above examples. It can silently involve every cell in your body and, over time, negatively affect your health and abilities. For example, allergies, joint pain, and premature aging are just a few of the common ailments linked to "systemic inflammation." But if you can't see inflammation, how do you measure it?
The levels of certain chemicals in your blood are known to increase with increased levels of inflammation. One of these chemical markers for inflammation is a protein called C-reactive protein (CRP). CRP is often measured in conjunction with other blood tests, and normal values are well established. From a clinical standpoint, a CRP level of less than 5 milligrams per liter of blood is considered normal. "Normal" may not be optimal, though. Many medical researchers believe that even slight elevations of CRP are tied to increased risk for heart attack, stroke, and many other diseases. If you'd like to have your CRP measured, consult your physician, who can order a simple blood test.
CONTROLLING INFLAMMATION WITH DIET
Your body creates both inflammatory and anti-inflammatory chemicals, called "prostaglandins" from nutrients in the food that you eat. Imbalances in your diet can lead to the creation of excessive amounts of inflammatory prostaglandins, which fuel your body's inflammatory response. Conversely, the consumption of certain nutrients, like omega-3 fatty acids, allows your body to produce more anti-inflammatory prostaglandins, which it uses to reduce inflammation.
Modern nutrition experts, including Andrew Weil, Nicholas Perricone, and Barry Sears, have written many books about diet's link to inflammation, and have promoted the increased consumption of omega-3 fatty acids, antioxidants, and other nutrients that help control or reduce inflammation. Until now, however, the recommendations regarding anti-inflammation diets have been limited to a relatively small group of foods. That limitation has been lifted with the introduction of the IF (Inflammation Factor) Rating™.
THE IF RATING™ SYSTEM
Monica Reinagel, a noted nutritional researcher, is the creator of the IF (Inflammation Factor) Rating™ system. Before creating her system, she spent years studying systemic inflammation, and compiled data from hundreds of different research studies. Her system considers the inflammatory and anti-inflammatory effects of more than 20 separate nutrients.
Early in 2006, Monica authored the book The Inflammation Free Diet Plan, which provides simple guidelines for using her system to plan your diet, and includes IF Ratings for 1,500 common foods. You can learn more by visiting InflammationFactor.com.
Oregon State University; Linus Pauling Institute
Micronutrient Research for Optimum Health
[The Linus Pauling Institute Micronutrient Information Center provides scientific information on the health aspects of dietary factors and supplements, foods, and beverages for the general public.]
Nutrition and Inflammation
This article was underwritten by a grant from Bayer Consumer Care AG, Basel, Switzerland.
Nutrition and Inflammation
Written in August 2010 by:
Victoria J. Drake, Ph.D.
Linus Pauling Institute
Oregon State University
Reviewed in August 2010 by:
Adrian F. Gombart, Ph.D.
Department of Biochemistry and Biophysics
Principal Investigator, Linus Pauling Institute
Oregon State University
Journal of Obesity, Volume 2011 (2011), Article ID 431985, 14 pages
Anti-Inflammatory Nutrition as a Pharmacological Approach to Treat Obesity
Anti-inflammatory Diet: Road to Good Health?
Experts discuss the potential disease-fighting benefits of diets that try to reduce inflammation.
By Kathleen Doheny
Georgia Integrative Medicine:
Nutritional Strategies to Reduce Inflammation and Increase Immune Function
book on nutritional inflammation
Barry Sears’ Zone Diet site (commercial)
proceedings from The 111th Abbott Nutrition Research Conference
Recent advances in the relationship between obesity, inflammation, and insulin resistance.
Bastard JP, Maachi M, Lagathu C, Kim MJ, Caron M, Vidal H, Capeau J, Feve B.
The role of the immune system in obesity and insulin resistance.
Patel PS, Buras ED, Balasubramanyam A.
Source: Diabetes Research Center, Division of Diabetes, Endocrinology and Metabolism,
Baylor College of Medicine
Mediators Inflamm. 2013;2013:136584. doi: 10.1155/2013/136584. Epub 2013 Jun 13.
Mechanisms of chronic state of inflammation as mediators that link obese adipose tissue and metabolic syndrome.
Source: Immunology and Haematology Laboratory, Department of Clinical Biochemistry and Immunohematology, Faculty of Health Sciences, Interdisciplinary Excellence Research Program on Healthy Aging, Universidad de Talca, Talca, Chile ; Centro de Estudios en Alimentos Procesados (CEAP), Conicyt-Regional, Gore Maule, R09I2001 Talca, Chile.
Adipose tissue as an endocrine organ.
Source: Galic S, Oakhill JS, Steinberg GR.
St. Vincent's Institute of Medical Research and Department of Medicine,
University of Melbourne, Melbourne, Victoria, Australia.
Cytokine. 2013 Jul 11. pii: S1043-4666(13)00591-7. doi: 10.1016/j.cyto.2013.06.317. [Epub ahead of print]
Adiponectin in inflammatory and immune-mediated diseases.
Source: Department of Kinesiology and Nutrition, University of Illinois at Chicago
Biochimie. 2012 Oct;94(10):2143-9. doi: 10.1016/j.biochi.2012.06.030. Epub 2012 Jul 13.
Adiponectin: anti-inflammatory and cardioprotective effects.
J Investig Med. 2013 Aug;61(6):937-41. doi: 10.231/JIM.0b013e31829ceb39.
Coordinated regulation of adipose tissue macrophages by cellular and nutritional signals.
Har D, Carey M, Hawkins M.
Source: Division of Endocrinology, Department of Medicine and Diabetes Research Center, Albert Einstein College of Medicine, Bronx, NY.
Proc Nutr Soc. 2011 Nov;70(4):408-17. doi: 10.1017/S0029665111000565.
Epub 2011 Aug 12.
Fats, inflammation and insulin resistance: insights to the role of macrophage and T-cell accumulation in adipose tissue.
Harford KA, Reynolds CM, McGillicuddy FC, Roche HM.
Source: Nutrigenomics Research Group, UCD Conway Institute, Belfield, University College Dublin, Republic of Ireland.
Acta Physiol (Oxf). 2011 Sep;203(1):167-80. doi: 10.1111/j.1748-1716.2010.02216.x. Epub 2010 Dec 8.
Cross-talk between adipose tissue and vasculature: role of adiponectin.
Li FY, Cheng KK, Lam KS, Vanhoutte PM, Xu A.
Source: Department of Medicine, University of Hong Kong, Hong Kong.
J Immunol. 2011 Aug 15;187(4):1942-9. doi: 10.4049/jimmunol.1100196. Epub 2011 Jul 8.
Deficiency of the leukotriene B4 receptor, BLT-1, protects against systemic insulin resistance in diet-induced obesity.
Spite M, Hellmann J, Tang Y, Mathis SP, Kosuri M, Bhatnagar A, Jala VR, Haribabu B.
Source: Division of Cardiovascular Medicine, Diabetes and Obesity Center, University of Louisville School of Medicine, Louisville, KY
ANARIE Posts: 12,940
8/9/13 11:10 A
"Inflammation" is the 21st-century version of "evil spirits." Anytime you don't feel right, somebody's going to tell you that you've got inflammation and that only THEY know how to fix it-- for a price. They'll suggest all sorts of rituals and potions, and they'll also tell you that you must NOT LISTEN to anyone who even sort of suggests that maybe the evil spirits are hokum and you should see a medical doctor to find out what's really wrong. Those people who tell you that maybe you're not possessed/inflamed are agents of Satan sent to tempt you away from the one truth.
Well, Satan here!
Inflammation does exist, but not everybody who feels funny has it. If you do have it, it's coming from somewhere. It's an injury or infection. If you think you have an issue with inflammation, see MEDICAL DOCTORS (not naturopaths, homeopaths, nutritionists, integrative medicine specialists, chiropractors, personal trainers, faith healers, or exorcists) until you find what is actually causing it so the source of the inflammation can be treated.
Oh, and your dentist. If you think you have inflammation, the dentist should actually be your first stop, because in the US the most common source of actual, real inflammation is unresolved dental problems.
BOOKISHGIRL Posts: 234
8/9/13 10:38 A
This is listed on the article linked, but I wanted to second Green Tea. I'm not sure what type of inflammation you're talking about but I have Crohn's disease and someone recommended it to me to help with that kind of inflammation. I'm not sure if it's helping with my Crohn's but I do feel like it helps me flush out extra sodium on the rare occasion I over-indulge in something like pizza etc. It's also a nice change from all the water I drink.
I like Lipton Green Tea with Raspberry Goji - it's unsweetened but the berries add a nice subtle flavor. I brew a bunch and then put it in the fridge for iced tea. I drink a least a glass or two a day in addition to my water.
JUSTEATREALFOOD Posts: 2,246
8/9/13 7:31 A
Inflammation info here. en.wikipedia.org/wiki/Inflammation
There is research about chronic inflammation being a main cause of heart disease and many other serious health ailments. Personally my research has shown that refined seed oils are bad for inflammation so I avoid those as well.
Anecdotally I used to have a heck of a time getting my rings on and off over my knuckles before I made changes to my diet, now that my knuckles are much smaller I have no problem getting them on and off. I am hoping that is representative of lowering inflammation inside my body as well.
EXOTEC Posts: 3,327
8/8/13 8:53 P
That Spark article linked earlier in this thread is a good place to start. Also, Google™ "leaky gut." I've got a whopping "dose" of it, unfortunately. I'm slowly getting it under control, but it's nothing you can "fix" overnight. In my case, despite some good recommendations toward fiber, I guess I've done such a good job eating the wrong diet for so many years that increased fiber tends to just "scrub" the intestinal lining and intensify the symptoms. So I have to be careful about too much of that.
There's lots of good information out there though. Start with that article and let your searches lead from there.
RENATARUNS SparkPoints: (4,367)
Fitness Minutes: (2,155)
8/8/13 3:46 P
What does inflammation even mean? I see it tossed around all the time in natural foods and paleo type contexts, but there's never any explanation of what it's supposed to mean, it's just something that's supposed to be bad.
I guess I'm not inflamed?
I believe movement, veggies, natural animal protein, healthy fats, and fruits are my best guards against inflammation.
CMCOLE Posts: 2,667
8/8/13 1:35 P
I agree with others who have said that their inflammation concerns lessened or diminished (and even disappeared) with the elimination of gluten, and most especially wheat.
I would add by saying artificial sweeteners and other processed foods tend to cause me a pile of grief, and I do my best to also eliminate those.
SUNSHINE6442 Posts: 2,056
8/8/13 11:04 A
Sugar causes inflammation.
Remove processed foods, sugar, red meat, and wheat from your diet...add omega 3's like sardines, salmon, herring, tuna to your diet......add plain 0% Fage Greek yogurt ...not flavored as they have too much sugar and sweeten with fresh berries. Some people react to tomatoes, eggplant, potatoes...the nightshade foods....avoid them and see how you feel. Add Extra Vigin Olive Oil to your diet...it helps lubricate our joints and reduces inflammation
Refined carbohydrates are turned into sugar very quickly in the body so avoid those...even citrus fruit can cause a problem.... I don't eat mangoes, pineapples, or oranges as those always made me feel bad.
Try tart cherry juice or eat cherries they help considerably....mix Ocean Spray Diet Cranberry Juice ...1/2 cran and 1/2 water. Take Vitamin C to heal already damaged tissues, eat berries to reduce inflammation.
Saturated fats and trans fats are causes also and just eating too many calories can create inflammation...food high in salt do too!
Inflammation in your system sabotages your body's ability to soak up the sugars and burn them for fuel....eat low carb, low glycemic and see if you fell better. Keep a log of your foods....and record how you feel daily...
Consult medical professional for individual advice as this is not intended as medical advice.
Edited by: SUNSHINE6442 at: 8/8/2013 (11:06)
SPARK_COACH_JEN Posts: 61,082
8/8/13 8:46 A
Here's a SparkPeople blog you might find helpful:
JUSTEATREALFOOD Posts: 2,246
8/8/13 6:55 A
My inflammation disappeared when I eliminated gluten 100% and other grains 80% of the time.
LISALOOPNER Posts: 1,090
8/8/13 6:07 A
What can you eat, drink and/or do to prevent inflammation?