Inflammation & Disease
Karolyn Gazella and Lise Alschuler, ND
When most people think of inflammation, they think of a bump on the head, an infected wound, or an arthritic joint. We don’t often equate inflammation with cancer, heart disease, diabetes, or many other chronic and deadly illnesses. But the fact is, chronic internal inflammation can contribute to nearly every major illness of our time.
Inflammation is now considered to be a major underlying factor in cancer, heart disease, diabetes and other chronic illnesses. Let’s take heart disease. Research now tells us that inflammation in the wall of the artery initiates plaque formation. Cholesterol molecules accumulate at the site of inflammation as part of our body’s attempt to heal the inflamed tissue. Unfortunately, if the inflammation is chronic, what was initially a healing response turns into plaque buildup and ultimately cardiovascular disease. Before we even develop a serious illness like cancer or heart disease, chronic internal inflammation can contribute to poor energy, weight gain, frequent colds and flu, allergies, and many other symptoms. As it turns out, inflammation can be a hidden contributor to poor health for many people.
But let’s take a step back. If inflammation isn’t just an irritated infection or a broken bone, then what is it? Inflammation is the immune system’s first response, sending specialized cells to the area to help resolve the crisis. But when this response becomes chronic, all sorts of problems can resolve.
Have you ever been in a meeting that was intended to resolve a problem but did just the opposite? We have all experienced those unproductive, frustrating meetings that seem to do more harm than good. Imagine if you had meetings like that every day, or even every week! Chronic inflammation is like those repeated unproductive meetings. Eventually those “meetings” become chaotic as rogue inflammatory cytokines (messenger molecules secreted by immune cells) take over. Initially these inflammatory molecules are critical for mounting an adequate acute inflammatory response, but when they are secreted continuously, they disrupt the checks and balances that create optimum health. This imbalance alters immune function, causes wear and tear on tissues, and disrupts insulin and other hormonal levels. The net result is chronically inflamed and damaged tissues throughout our system. Eventually, chronic inflammation can become the norm, taking over and weakening our health.
Not surprisingly, the causes of chronic inflammation are directly linked to the causes of illness: poor diet, excess stress, lack of physical activity, smoking, alcohol consumption, and the list goes on. Fortunately, there are numerous ways to help prevent chronic inflammation from occurring and even reversing the damage it has already caused. An anti-inflammatory plan breaks the vicious cycle of inflammatory cytokine secretion and increases tissue resistance to inflammation.
Following is our 12-point anti-inflammatory plan:
1. Increase foods with essential fatty acids, such as nuts and seeds, or take an algae derived omega-3 fatty acid supplement. Omega-3 fatty acids reduce inflammatory pathways.
2. Eat at least five to six servings of fresh (organic whenever possible) fruits and vegetables daily. Vegetables and fruits contain a variety of anti-inflammatory and tissue healing compounds.
3. Supplement your diet with antioxidant and anti-inflammatory herbs such as turmeric and ginger as appropriate for you.
4. Reduce foods that contain arachidonic acid (an inflammatory fatty acid): meat, poultry, dairy, and other animal foods.
5. Reduce or eliminate refined sugars and carbohydrates. Refined sugar disrupts immune and digestive function, which contributes to inflammation.
6. Increase consumption of complex carbohydrates (whole grains) and high-fiber foods. Whole grains and fiber help regulate immune function away from prolonged inflammatory responses.
7. Reduce or eliminate alcohol. When alcohol is broken down in the liver, highly reactive inflammatory compounds are created.
8. Drink at least eight 8-ounce glasses of fresh water daily (tap water should be avoided in most cases). Hydration is critical for proper enzyme function and tissue repair.
9. Avoid foods with saturated fats, added trans fats, preservatives, and artificial colorings and flavorings. These substances impair normal immunity and increase cellular susceptibility to inflammation.
10. Get enough sleep, as sleep deprivation has been shown to increase inflammatory cytokines.
11. Avoid cigarette smoke, pesticides, and other pollutants which are toxic inflammatory compounds
12. Exercise consistently to maintain normal body weight and stimulate a healthy immune system.
Chronic inflammation is the body’s call to action. We need to find ways to shut off the chronic inflammatory alarm that is constantly ringing in so many of us. Numerous studies have confirmed the link between chronic inflammation and serious illnesses. According to a report in the journal Oncology, “The longer the inflammation persists, the higher the risk [of chronic disease, including cancer].” Chronic inflammation can cause damage. Through a combination of diet, lifestyle, and dietary supplements we can reduce and even reverse the damage caused by inflammation.
Contributed by Lise Alschuler, ND and Karolyn Gazella, co-authors of Definitive Guide to Cancer: An Integrative Approach to Prevention, Treatment and Healing (Celestial Arts, 2007).
- Posted by Guest Blogger on November 19, 2009 at 5:00 am
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Such great information–thank you. The analogy to the chaotic meeting worked really well to explain the concept. I follow an anti-inflammatory diet much like the one you advocate, but I notice you remove all saturated fats. What’s your take on organic, cold-pressed virgin coconut oil?
Great post! I have Crohn’s disease and I can’t seem to get my inflammation under control without steroids, and even that is only a bandaid. I follow everything you have mentioned, but some reason, I just can’t get well. Anyway, this was an inspiring post for me. Thanks!
This is a great article! I wanted to add that inflammation has also been linked to depression (especially postpartum depression). It is very important for each of us to have a regular practice of meeting with a supportive group of friends to discuss issues, or just to be with other people. Our inflammatory response stays “on” for many of us because we perceive events in our everyday life as threats to our stability. That stressful response turns on the same inflammatory process that was discussed in the article. Meditation, exercise and other anti-stress activities will also help combat this imbalance.
I am surprised you do not mention nightshade foods, which I thought was a cause of inflammation. Potatoes, tomatoes, peppers and eggplant. I try to avoid too much of them.
Thanks for the info. As a breast cancer survivor and someone preparing for chemo, I certainly could use your advice and will check out your book!
Sarah I think you bring up a really good point. In our book, we discuss how important it is to surround yourself with loving, supportive people. There is also an important discussion about medication, exercise,and how doing things we love can help us not only relieve stress, it can bring us back to the balance we need to maintain optimal health. For me, being around my horses and horseback riding is my “therapy.” It keeps me grounded and in the moment.
Ellen you are absolutely correct. Based on the scientific literature, there is a link between nightshade foods and increased inflammation specifically in conditions such as rheumatoid arthritis.
Oops, Sarah I meant to say that we discuss MEDITATION, not medication. Moving too fast this morning…maybe I need to re-do my morning meditation
What perfect timing with the Thanksiving holiday coming up. Thank you for posting this!!
This post has excellent information. Enjoyed reading it. Thank you.
What do you think about pre-op antibiotics bringing on an allergic response? Hives & reaction to everything? (I’m on short term prednisone & lots of benedryl) & trying to build up good intestinal flora with good fermented products. Any other suggestions or thoughts about this problem?
Meg, I just wrote a book with Dr. Fred Pescatore called Boost Your Health With Bacteria. I am a firm believer that a large portion of the population should take a probiotic supplement just as they would a multi vitamin. I take a product called Dr. Ohhira’s Probiotic 12 PLUS because I feel it is superior to most probiotic supplements. I should also mention that I do not receive any money associated with the sale of Dr. Ohhira products or the company that distributes them, Essential Formulas Incorporated. I just really like that product. Our book also gives lots of other advice how you can create a healthy balance of good bacteria, which is so important to so many body functions, not just the gut.
I absolutely think this is the best post ever posted on this site. When CSC started my husband with ALS/MS was having a great deal of problems our dear Bav jumped iin and let me know how and what to do.. basically what you have outlined to get the inflammation in his body to slow down and slowly become less inflamed and we have made progress… in some instances after disease have taken its toll the damage cannot be reversed but I have Found with my cancer that if I keep the inflamation down and keep my system cool and alkaline I am healthy my form of scarcoma which is a lot like Kris’s stays in check and I am healthy and feel great.. one day of cheating and I can tell a difference but I have been on this program for ages. I truely belive this post will help so many people understand the core of why when you are sick a vegan or vegetarian diet is so important and why over time the small changes add up to large results and a chain reactaion occurs that leads to health. Bravo…. well Brava I suppose. Thanks this one is being sent out to all the loved ones who haven’t had the Ahh Ha moment yet. Fabulous. Callie
Does your Bacteria book discuss the relationship between healthy/balanced gut flora/bacteria and fibrinogen?
This post needs to be announced from the mountain-tops. My husband is a biomedical engineer that works directly with the inflammation pathways in the both. Although he has been humoring me with my experiments in raw foods with veganism in the past (my family is particularly prone to cancers and other inflammatory conditions…gotta start control early), the recent findings of he and his team has turned them towards the vegan side of living. He is loving it and I have seen huge changes in even our most carnivorous friends that have taken steps to reduce meat-increase vegetables. It is all very exciting and scientific data is there to support it as well.
Hi Michalene, we didn’t discuss fibrinogen but we probably should have. The connection can be a bit complex but it’s an important one. We will add something in the second edition. Thanks.
Dr. Glen Akerman, head of Integrative Medicine at OSU, says that gluten is detrimental to many (ie destroys our immune system) , that we should avoid nuts and seeds, drink full fat milk, avoid latex fruits and vegetables such as bananas and avocados, eat non-grain or corn fed meats…..also, read The Vegetarian Myth.