WHAT IS CHRONIC INFLAMMATION AND WHY IS IT IMPORTANT TO CONTROL IT?

Chronic systemic inflammation is what paves the way for diseases such as Alzheimer's, asthma, heart disease, chronic pain, digestive disorders, diabetes and even cancer.

The pharmaceutical industry promotes a large number of drugs for all kinds of ailments and conditions, many of which are simply the result of chronic inflammation.

To better understand, localized inflammation is what is often recognized as our body's natural response to injury or infection. It is the type of inflammation that appears as a fever counteracting a bacterial infection, for example, but it is different from the type of inflammation we are going to talk about here.

Now, systemic inflammation typically results from poor dietary patterns, lack of exercise, autoimmunity, and a few other factors. It is a type of silent inflammation that leads to deterioration of health in a way that triggers chronic disease and even premature death starting with the weakening of arteries, colon, vital organs, and other important systems that turn into more serious things like heart disease, irritable bowel syndrome, cancer, and more.

ORIGIN OF CHRONIC INFLAMMATION

Chronic systemic inflammation is triggered by poor dietary choices, exposure to toxic products, lack of exercise, and/or other factors. Each of these factors impacts the body in a traumatic way, so that the immune system tries to respond by generating free radicals, which permeate the body tissue and blood in order to “clean up” or “fix” the damage.

However, when the body is burdened with so much trauma, the inflammatory response is permanently activated, and too many free radicals tend to cause oxidative damage to arteries, nerves and other tissues, generating more serious health problems.

As for the role of diet in this degenerative process, we must stop for a moment and think about the foods we regularly consume.

Do you eat out often? What kind of restaurants do you go to? What kind of food do they serve? What kind of oils do they use for cooking? What percentage of your meals come from processed, packaged, or prepackaged foods?

These factors are what basically make the difference when it comes to determining whether your diet triggers an inflammatory response in your body. When food ingredients have been refined (stripped of their nutrients), chemically altered, processed, and/or subjected to high temperatures, they tend to become inflammatory.

Some of the worst offenders are present even in the diets considered the healthiest. No matter what country you live in, vegetable oils such as soybean, canola, cottonseed, sunflower and safflower oils trigger an inflammatory reaction, as do foods from farmed animals.

ESSENTIAL FATTY ACIDS

Vegetable oils have an unbalanced ratio of essential fatty acids, or EFAs. EFAs act as structural components of cell membranes. Since the human body cannot produce them on its own, these vital nutrients must be obtained through the diet.

You can think of AGEs as the fat that keeps our membranes flexible. They also contribute to cell growth and repair, without which the body would not be able to produce red blood cells and immune cells.

EFAs must be consumed in the right proportions to offer all the benefits they entail, and vegetable oils simply do not meet those requirements. The problem is that these foods contain too much of one fatty acid (which is quite unstable and leads to oxidative damage), while lacking the one that protects the body from oxidative damage.

THE TWO TYPES OF ESSENTIAL FATTY ACIDS

The Omega 3 acid found in some foods is Alpha Linoleic Acid (ALA) which the body converts into the polyunsaturated fatty acids EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). Both are crucial for intestinal health and optimal production of digestive enzymes and bile.

The human body is capable of converting ALA to both EPA and DHA but the rate of conversion is very slow, so it is worth consuming foods containing these fatty acids or even taking supplements if desired.

Omega 6 fatty acids are linoleic acid (LA) and its derivative, gamma-linolenic acid, which are abundant in all modern foods, especially in vegetable oils, used even for frying potatoes.

Almost all processed foods, from vinaigrettes, mayonnaise, sauces and packaged meals contain these Omega 6 vegetable oils. Virtually EVERYTHING cooked in restaurants is prepared with vegetable oil, mainly soybean and canola.

“Health food” stores are also full of packaged foods that are prepared the same way.

These oils become even more toxic when cooked at high temperatures, which is the case in restaurants and stores that sell prepared and/or packaged foods (French fries, donuts, fried chicken, fried fish, etc.).

In addition, Omega 6 oils are stored for a long time, which makes them rancid. Frying food with rancid oil is a toxic bomb that invites free radicals to oxidize the blood and dissipate cholesterol in the direction of heart damage.

Both Omega 3 and Omega 6 fatty acids are essential for health, however, in the Western diet, the consumption of Omega 6 is much higher compared to that of Omega 3. Now, it has been scientifically proven that this prevalence of Omega 6 fatty acids in the diet is the greatest promoter of inflammation because Omega 6 competes with Omega 3 in the conversion of ALA into EPA and DHA, which are essential to combat inflammation and vulnerability to diseases.

INFLAMMATORY FOODS

Here are some foods that, when consumed in excess, lead to chronic inflammation:

Sugar, grains, wheat gluten and all foods that contain it; processed and genetically modified foods, but why?

Sugar , for example, contributes to increasing the so-called advanced glycation end products or AGEs, that is, sugar molecules stick to proteins through a non-enzymatic reaction and this has been shown to have an effect on cellular aging, diabetes complications and cataracts.

Grains contain what are called “antinutrients” such as lectins and phytates that inhibit the absorption of minerals such as calcium, iron, magnesium, copper and zinc. This can be countered by soaking or fermenting them, but this is not a method practiced by modern industry. So poor mineral absorption can initiate an inflammatory reaction that over time results in chronic fatigue, arthritis, asthma and irritable bowel syndrome.

Wheat gluten , as well as other components of this grain, produce an allergic reaction in some people that over time can lead to celiac disease, rhinitis or contact urticaria.

Genetically modified organisms are used in many things today: food, drugs, and even clothing. Components of soy, corn, canola, cotton, sugar and their derivatives are made from GMOs, an inflammatory nightmare. In fact, the additives put into these products irritate the stomach and intestinal lining, ultimately affecting vital organs.

DO YOU LEAD AN INFLAMMATORY LIFESTYLE?

Stress . More and more research shows that chronic stress alters the immune system so that its cells think they are fighting some kind of trauma or infection, even when they are not. When these cells enter the bloodstream, they trigger an inflammatory reaction.

Lack of sleep . When you don't get enough sleep, your body goes into overdrive producing cytokines (immune system proteins), just like with a poor diet, you feel like you're on half-speed all the time and need to eat to stay awake and ready for the activities you want to accomplish during the day.

Depression and anxiety . Several studies suggest that these mental states cause inflammation, while others, on the contrary, claim that it is the result. This only concludes that our thinking is intimately connected to our physical health.

According to Dr. Gary Kaplan of the Kaplan Center for Integrative Medicine in Virginia, USA, when observing patients with anxiety, depression or chronic pain without apparent causes, he concluded that it is the result of an underlying inflammatory condition typically located in the brain.

These brain effects, he explains, are the result of overactive microglial immune cells behind conditions such as chronic fatigue and intractable pain symptoms.

HOW TO DETECT CHRONIC INFLAMMATION?

There are specialized tests that locate chronic inflammation factors such as high-sensitivity C-reactive proteins.

Fibrinogen

Tumor necrosis factor alpha (Fa-NT)

Interleukin 1 beta (IL-1b)

Interleukin 6 (IL-6)

Interleukin 8 (IL-8)

Many doctors may do blood tests to assess the erythrocyte sedimentation rate (ERT) and plasma viscosity, which help monitor inflammation.

Adrenal fatigue is another symptom of inflammation. The adrenal glands regulate the body's response to stress, so there is a particular connection between these glands, cortisol levels, and inflammation. It is therefore important to monitor the functioning of these glands and strengthen them to prevent inflammation.

DIETARY AND LIFESTYLE SOLUTIONS TO COMBAT CHRONIC INFLAMMATION

FOOD

To consciously take charge of our health, it takes TIME and DISCIPLINE , two qualities that are rare these days, but of great value when it comes to improving our quality of life. You can start by choosing anti-inflammatory foods from vegetables such as broccoli, cauliflower, Brussels sprouts; green leafy vegetables, sprouts, cucumbers, asparagus; fermented vegetables and other foods such as kefir.

Anti-inflammatory oils

Coconut oil :

Natural supplier of medium chain triglycerides that are directly absorbed by the liver for fast and efficient energy production.

Red or white palm oil:

Red is particularly rich in essential fatty acids, as well as fat-soluble antioxidants.

White apple contains high levels of medium chain triglycerides that protect the proper functioning of the heart.

Some whole grains like quinoa and amaranth, but in very small quantities.

Dense foods such as almonds, walnuts and others that have been soaked and sprouted first to make them more digestible. As well as flax, chia and hemp seeds.

Some fruits are also acceptable, but it is important that they are organic as far as possible and that they have not had to travel long distances to reach us. Berries contain the highest levels of anti-inflammatory and antioxidant complexes.

Herbs and spices are crucial as they contain phenols that help stop glycation and the formation of advanced glycation end products, as well as repair intestinal damage caused by chronic inflammation. The most beneficial are turmeric, marjoram, cinnamon, ginger, sage, cloves and oregano.

LIFESTYLE

I'm going to say it in the order I do it:

• Sleep at least eight hours a night and try to go to bed before 10 p.m. Our biorhythm depends on it, as during this time the immune system regenerates, nutrients are absorbed and growth hormone is produced.
• Pray or meditate . Upon awakening, take a moment to reflect on yourself, your relationships, and how you approach the new day.
• Exercise every day . This is non-negotiable. You have to do some kind of exercise to get your blood circulating and stay strong physically and mentally. It requires sweat and physical effort.

Supplements that help keep inflammation under control include zinc, magnesium, melatonin, vitamin D, probiotics, resveratrol, and better yet, grade A essential oils like thyme, clove, rose, eucalyptus, fennel, and bergamot; they have been scientifically proven to contain anti-inflammatory compounds, making them even more effective than nonsteroidal anti-inflammatory drugs (NSAID COX-2) like aspirin and ibuprofen.

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References

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