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How To Reduce Inflammation In The Body (And Why You NEED To Do This)!
By Todd | October 25, 2007
When you take a close look at the word ‘disease’, it is interesting to note that its roots are: ‘dis’ and ‘ease’ which reminds us that even the most serious medical conditions started out as a minor malfunction (or dis-ease) in the body.
Most doctors and scientists agree that the initial manifestation of virtually every illness known to man is inflammation in our cells. Therefore it is imperative for us to attain a better understanding of what causes inflammation and integrate lifestyle choices that prevent it from happening!
What is Inflammation?
Inflammation is usually associated with heat, swelling, redness and pain in the body. “Silent inflammation” is the more dangerous version because it falls under the radar screen of our senses, and causes illness to become more prominent without us noticing.
Symptoms (aching back, cough, headaches) are nothing more than the physical manifestation of silent inflammation. By the time we notice symptoms our cells have already been inflamed for quite some time.
Food As Medicine
Nutrition FAR exceeds medicine when it comes to treating and preventing silent inflammation (in fact, there are no “medications” that currently target it)!
Because of this, it can be a life-changing event to begin thinking of your food AS medicine, and intentionally eat foods that not only taste good, or are convenient, but serve a higher purpose for treating the body like a drug!
This is a truly revolutionary concept, and one that can transcend the way you look at your food choices over the long term. Here’s a simple guide of some common foods and how they relate to inflammation:
FATS
Although the word emits a negative connotation, FATS are essential to good health and consuming a fair amount of high quality fats is critical to reducing inflammation in the body.
Most omega-6 fats, found in margarine and corn and safflower oils, are inflammation-causing substances. In contrast omega-3 fats, found in fish (wild salmon, mackerel, sardines and anchovies especially) and vegetables, have an inflammation-suppressing effect.
Gamma-linolenic acid (GLA) is an omega-6 fat that enhances the anti- inflammatory effect of omega-3 fats. Both GLA and omega-3 fish oils have been found helpful in arthritis and other inflammatory disorders. GLA is found in leafy green vegetables, olive oil, walnut oil, sunflower oil, soybean oil, canola oil, avocados, nut butters and macadamia nuts and (again) have anti-inflammatory properties.
When it comes to getting good fats, I highly recommend taking a high quality fish oil ever day. This can do wonders for your long-term health!
SIMPLE CARBS
One of the reasons inflammation occurs is from a rapid rise in blood sugar, which causes biochemical changes in the cell. Staying away from sugar and high-glycemic (simple) carbohydrates, which the body rapidly converts to sugar, is one of the best ways to decrease inflammation.
When blood sugar goes up rapidly, sugar can attach itself to collagen in a process called “glycosylation,” or the Browning Reaction, increasing inflammation
Good (complex) carbohydrates, which are low on the glycemic index include: apples, apsaragus, beans, broccoli, blackberries, blueberries, cabbage, cantaloupe, citrus fruits, green beans, honeydew melon, kiwi, leafy greens, peaches, pears, plums, raspberries, spinach, strawberries
Bad (simple) carbohydrates, which are high on the glycemic index include: bananas, breads, carrots, cereals processed with added sugar, corn, French fries, fruit juices, mangos, pancakes, papaya, pasta, peas, popcorn, white potatoes, white rice, sugar, waffles.
Get Plenty of Antioxidants to Fight Inflammation
One of the greatest things you can do to fight inflammation in the body is to eat foods that are flush with antioxidants, compounds that fight off free-radical cells. Free radicals are the pesky little devils that roam around your blood stream, getting into your tissues, causing damage to cell walls, certain cell structures, and genetic material within the cells.
In the worst case scenario and over a long time period, such damage can become irreversible and lead to disease (like cancer).
In my article The 5 Greatest Foods For Your Health, I talk about a bunch of foods that are very rich in antioxidants, like most forms of berries, raw cacao (chocolate) and leafy green vegetables.
Illnesses Caused by Inflammation
According to Barry Sears MD, author and creator of “The Zone Diet” inflammation can be the impetus for a great number if illnesses including: Arthritis, obesity, type-2 diabetes, heart disease, cancer, alzheimer’s, asthma and allergies.
According to Dr. Sears, there are 3 simple stages to disease: Wellness==> silent inflammation==> chronic disease. So the pathway to extended wellness lies in reducing and preventing the quiet irritations that disturb our normal energy flow.
Listening to your body for signs of inflammation is crucial for maintaining long-term health. Start becoming more aware of it, look at food as good tasting medicine, and get some antioxidants in your life!
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Topics: Alternative and Holistic Healing, Nutrition, Health |
I haven’t heard much about inflammation, especially silent inflammation. Yet another good reason to drink coffee! (Coffee in an antioxidant right?)
Posted by: Ian on October 25th, 2007 at 10:46 amTodd, this has been an excellent, informative article!
Posted by: zhereford on October 25th, 2007 at 12:51 pmI wasn’t fully aware of the causes and implications of inflammation.
yeah, about that coffee, the world’s favorite fruit — not so fast. research shows coffee drinkers have higher rates of inflammation and less than a single cup or so (6oz) causes inflammation.
www.teeccino.com/consumerheart.aspx
arthritis, and very many manifestations of pain is greatly exacerbated by inflammation.
check your medicine cabinet and you’ll likely find that the majority of analgesics work, at least in part, by reducing inflammation.
Posted by: dotfoot on October 25th, 2007 at 2:32 pmThanks Z and Ian– glad you enjoyed this story!
Posted by: Todd on October 26th, 2007 at 9:32 amGreat info! Thanks.
Posted by: kathylynn on October 26th, 2007 at 11:17 amThanks Kathylynn! Much appreciated…
Posted by: Todd on October 26th, 2007 at 11:26 amhey dotfoot…didnt see your comment there until mjust now, but great points and thanks for sharing! (I do have to admit though, I did just have a cup of coffee
Posted by: Todd on October 26th, 2007 at 1:37 pmI’m sorry, but I would NEVER consider a website devoted to selling a coffee substitute as a source of factual information about coffee. Anymore than I would consider a sugar company a good source of information about sugar! Facts are easily and slickly misrepresented on such sites.
Posted by: F. Dalton on November 6th, 2007 at 5:40 pmThanks for the comment F Dalton, and I am assuming you are referring NOT to my article about inflammation, but to the comment made from “dotfoot” about coffee and its substitute…? Just making sure, thanks!
Posted by: Todd on November 6th, 2007 at 5:58 pmInflammation actually serves a great purpose in our bodies, without which, our lives may not be possible. When an infectious substance breaches our skin, for example, immune cells rush to that area in order to fight the microbe and ensure our healthiness. However, chronic inflammation, such as arthritis, is not really good for us at all. In fact, in some diseases, such as Helicobacter pylori infection, chronic inflammation is considered to be one of the main causes of cancer.
Posted by: Nuruddeen on December 23rd, 2007 at 2:04 amNuruddeen– Thanks for the comment…and yes, since our bodies are constantly in contact with foreign substances, our immune system is contantly fighting off illness and disease; the result of which often causes some type of inflammatory response (like a red mark on our skin, for example).
But in this article, I was really talking about “silent inflammation”; or the kind which is beneath the surface of noticeability. Silent inflammation is always the first reaction our bodies create to ANY disease…and it is therefore important to understand how to stop it from occurring!! That is the point I was really trying to make.
Thanks again for the comment Nuruddeen!
Posted by: Todd on December 23rd, 2007 at 11:53 amTodd
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Posted by: tlqgw on February 1st, 2008 at 2:09 pmHi Todd I was really interested to read in your article that high sugar content in the blood causes inflammation. I am a Type Two Diabetic and have flare ups of pain in my tissue hips, legs especially. I will try harder to keep the sugar levels even to see if this makes a difference.Thanks Roberta
Posted by: Roberta Bray on March 14th, 2008 at 9:41 pmHi Roberta– I must tell you, that in my experience type II diabetes is almost 100% preventable through nutrition and lifestyle choices. In my training as a health counselor we saw case study after case study which showed how a shift in habits eliminates this ailment. I am glad this article helped…and let me know if you would like some more information!
Posted by: Todd on March 15th, 2008 at 12:48 pmTodd
Dear Editors,
I am involved in the teaching of immunology, I liked the picture at the top of Todd’s article and I would like to ask permission to use it.
In case you grant the permission, could please tell me how i will reference the picture.
Thank you
Dr. Maria Hatzistilianou
Posted by: Maria Hatzistilianou on April 2nd, 2008 at 3:19 pmPediartician - Immunologist
Aristotle University of Thessaloniki, Greece
Great information! I’m allergic to all berries. Can you suggest a substitute?
Posted by: Yvonne on June 3rd, 2008 at 9:19 pmI wanted to ask I have a raised inflammed itchy rash on my left forearm, that will not clear up, I know I’m not a diabetic. And I don’t eat simple carbohydrates. So can you please tell me what can be causing this. I do have arthritis on my knees-surgery x3 each. I was a 5 mile jogger before my knee injuries/surgeries,which I no longer jog. So can you advice what I can do. Thanks
Posted by: Enid on August 4th, 2008 at 9:52 pmEnid
I got a lot out of this article. I am looking for knowledge for my sister-in-law.She is dying of a lung disease caused from inflammation. The medical world hasn’t been able to help her. They are putting her on the transplant list. Can you suggest any other reading?
Posted by: Cindy J. on December 29th, 2008 at 9:13 pmI have recently stumbled on a product that has the highest antioxidant score of any natural food currently known to man, 15 times getter than wild blueberries. It is all organic and simply makes common sense to feed your body what it needs and let it heal itself over a period of three or four months. I have seen dramatic improvements in both my own and others overall well being from using this on a daily basis. This is worth your time to check out.
Posted by: Bob D on January 31st, 2009 at 8:22 amAs I see it the only other alternative to good health is drugs or surgery.
E-mail me if you would like more information
BOB
Bob, I am currently doing an anti-inflammation diet under my doctor’s supervision. We’ve eliminated many causatory foods and I’m taking prescribed supplements as well. I am interested in the antioxidant you mentioned. What is it and where can I find it? Thanks
Posted by: Della on February 8th, 2009 at 8:39 amcacao is a very good product for antioxiants
Posted by: Dennis on February 9th, 2009 at 1:13 amBob, that was not kind of you at all.
What is the information? We”re all on this planet to help each other and your holding info. by telling us to email you and then you’ll relase the helpful information.
Thanks to everyone else by being forthcoming with the useful advice. Dennis, I will try some raw chocolate. I have a severe case of scalp inflammation which destroyed most of my hair follicles and I had uveitis. I’m grateful to sites like this by helping me reach better health. No one wants to live in pain of the itis’s; we all want to strive for invincible health. I will stray away from inflammation causing foods an hopefully this will help with my scalp. Maybe my hair will start growing back. Thanks once again to everyone for their insight. God Bless
Posted by: Samone on April 3rd, 2009 at 11:30 amCould you please email me the name of the product that has antioxidants that are 15 times greater than blueberries? I would greatly appreciate it.
Thanks,
Janet
Posted by: Janet on April 6th, 2009 at 12:48 pmJanet, that comment was from Bob, and I hope he responds because I’d like to know as well
Thanks Janet,
Posted by: Todd on April 6th, 2009 at 9:43 pmTodd
I have been enlightened by reading your article. However I will be glad if you could tell me the causes of inflammation in the tigh and abdominal area
Posted by: Kojo Yorke on April 8th, 2009 at 7:05 amPlease send me information on the supplement that has 15 times the antioxidants of blueberries.
Posted by: Kathy Richards on April 26th, 2009 at 12:16 pmthanks
I want to nix all the inflammation that has been going on in my body, since 2004. I am willing to do anything. I need a diet that I can follow and perhaps a good antioxidant. I take pycnogenol, but it doesn’t seem to by stopping the swelling that makes my fingers seem spring loaded every morning, escpecially my right hand (it’s painful)or the swelling in my back, and other joints in my body which gets worse in warmer weather. I’m too young too endure all this pain, and I cannot imagine that I will still be alive 20 years from now, the way I feel today.
Posted by: Lynn on May 2nd, 2009 at 7:54 amI AM A YOUNG WOMAN IN MY FORTIES,AND HAVE HAD INFLAMATION IN MY BODY FOR YEARS. i HAVE HAD NUMEROUS BACK SURGERY,KNEE SURGERY YOU NAME IT,AND I HAVE HAD IT. I’M TAKING PAIN MEDICATION,AND METHADONE FOR THE PAIN. I AM EXPERIENCING A WEIGHT GAIN AND BLOATING IN MY BODY. I GO FROM 112 TO 123 LBS. IN A DAY. I JUST WANT TO KNOW HOW I CAN GET RID OF THE BLOATING AND WEIGHT GAIN,AND WHATS CAUSING IT. THE DOCTORS DON’T SEEM TO HELP AT ALL.I JUST CAN’T LIVE LIKE THIS ANYMORE.I HAVE NO LIFE.I’M MARRIED AND HAVE 2 CHILDREN,AND AM A GRANDMOTHER OF TWO. I WOULD LOVE TO BE ABLE TO ENJOY MY LIFE,BUT THE PAIN PREVENTS ME FROM DOING THAT. I WOULD APPRECIATE ANY ANSWERS YOU HAVE,OR ADVICE FROM YOUR READERS,IF THEY HAVE EXPERIENCED THE SAME SYMTOMS. wHEN I’M TALKING ABOUT PAIN AND INFLAMATION I’M TALKING ABOUT 20 YEARS OR MORE.PLEASE HELP ME. THANK YOU
Posted by: Lorraine Naleway on May 30th, 2009 at 12:07 pmLynn and Lorraine, that is AWFUL to feel this way. May I recommend you checking out Jenny Mannion’s website, Heal Pain Naturally. www.healpainnaturally.com. In fact, you both should email Jenny directly as she is someone who suffered similar symptoms for YEARS and was able to heal herself through natural means (without heavy medications and pain killers). The good news is: you CAN do this. There IS a way. You just need to seek it out. Anything I can do to help, please let me know
Posted by: Todd on May 31st, 2009 at 9:23 pmMuch love to you,
Todd
Hi Todd, Thank you so much for the article and all of the threads. I am doing numerous research as I am extremely inflammed and bloated and seem to get bigger every day..from 100lbs to 115lbs in a month..not my body type at all! I did get food allergy tested and I have an extreme toxicity in my body for solanine…a toxic substance found in peppers, potatoes,paprika, tomatoes. It causes inflammation and RA…you may want to add that to your site…it is a hard allergy to get diagnosed.
Posted by: Treacy on June 16th, 2009 at 2:58 amIt takes 34-68 days to digest 1 pepper..they are not water soluable. I have been highly addicted to peppers for years, but am actually allergic,so II am now at a toxic level which is causing some of the inflammation. My doctor said 6 months before it’s all out..if I stay off completely. My Adreanal gland is very slow now as well…is there anything you know of that can really boost it, on a daily basis? I went to a naturapath doctor, a keniesiologist(?), which help me finally determine part of the problem. I am now going on an anti-inflammitory diet as well. I will let you know how I do. Love your site! Treacy
I use a dowser (pendulum) to test all food and supplements to see if they are good for my body. If you want to get rid of your allergies, go to naet.com, in Europe naeteurope.com
Posted by: doris clark on June 19th, 2009 at 12:47 amNambudripad allery elimination techniques. Devi Nambudripad, M.D., Ph.D., D.C., L.Ac.
I am 45 years old and having my pre menopausal,I am single and never been have a child.My mestration was stop when I was 41 years old without any sign of menopausal.I got an ultra sound on my pelvic and its all clear.Now on my 45 years old.I got this pain on my left side lower abdomen down to my left legs.I went to my doctor several times already and get through some of a laboratoty test like urinalysis,Urine cytology but still all are normal.Actually,I got a pneumonia last march 2008.Could you please help me if this pain is connected with my pneumonia?I would be looking forward to hear your answer about my problem.Thank
Posted by: chona on June 29th, 2009 at 1:58 amХороший блог
Люблю почитывать каждую ночь (ну и в другое время тоже :)).
Posted by: пapaзит on July 4th, 2009 at 1:39 amI have widespread pain that feels like inflammed skin and pins and needles and numbness. Comes and goes daily. mild to severely painful. Mostly on upperback and down right arm. I also have brain fog, and terrible fatigue. THis has been ongoing for a long time. I have been told I have adrenal failure but treatment for that this last 7 months has brought no relief. I am feeling helpless and getting no where with the doctors I have seen.
Posted by: Phyllis Linklater on October 21st, 2009 at 1:03 pmIs it fibromyalgia? coritsol problems? hormone imbalances? allergies? Starting to go a little crazy here! Anyone?
for info on fantastic nutrition to reduce inflamation go to: http//sbassett.myceresliving.com
Look at 2nd and 3rd bar on left to hear about the benefits. thank you
Posted by: cherylwilliams on December 29th, 2009 at 9:09 pmresponding to Phyllis Linklater and people wanting to know product with high antioxidant properties—AIO is showing great promise.after studying the website—http://sbassett.ceresliving.com it sure seems to me that this product addresses the concerns in all of these comments listed back since 2007. If you go to the site and listen to the physician’s comments and the people who take the product it is truly amazing. Appears to also have many more properties than what blueberries provide. Check it out. Inflamation issues totally addressed in the literature on this site.
Posted by: cherylwilliams on December 30th, 2009 at 12:48 amIn order to keep my body free from radicals I take a program of antbiotics twice a year. This keeps the unknown bacteria at bay. It will not make me immune to the antibiotics when I am ill since there is a plethora of them in todays medicine market.
Posted by: Sean Ferguson on February 17th, 2010 at 7:47 pm