By Maggie Ward
THE MAJORITY OF TODAY’S chronic health conditions and the aches and pains that so many of us suffer from have one common cause, INFLAMMATION! Fortunately, Nature has provided us with some of the best ways to reduce chronic inflammation so we can feel better and live more productive lives. The inflammatory cascade is an important part of how the body fights infection and heals injury. However, if the process isn’t down regulated at some point, acute becomes chronic and that’s not good! Any condition ending in “-itis” indicates an inflammatory condition such as arthritis, tendinitis, bursitis and gastritis.
Hypertension, cancer, cardiovascular disease, diabetes, chronic fatigue syndrome, psoriasis, lupus, IBS, chronic back and neck pain, Alzheimer’s, Parkinson’s, multiple sclerosis and aging are also related to a pro-inflammatory state. The causes of chronic inflammation are multiple and for many result from a combination of nutritional imbalances, environmental toxins, chronic stress and pathogens. What you eat, breath, absorb and how you think and feel, all play a critical role in reducing and preventing inflammation.
Your diet can either contribute to inflammation or calm it down. Common Pro-Inflammatory Foods include:
- “Bad Fats”: Trans Fatty Acids /Hydrogenated oils (found in many packaged snack products and fried fast foods).
- Refined Sugars, synthetic and artificial sweeteners (like high fructose corn syrup, aspartame, saccharin), and “white” or highly refined flours
- Processed Meats and meat products preserved with synthetic or artificial preservatives like sodium nitrates or nitrites and were factory farmed.
- Red Meat (grass fed beef, bison and lamb is less inflammatory because the fat content is different. Look for these in your local health food store).
Common Anti-Inflammatory Foods are what I refer to as Nature’s Ibuprofen. The one’s that top the list are:
- Organic berries and all fruits and vegetables because they contain various photochemicals like antioxidants (vitamins C, E, beta-carotene and various minerals), bioflavonoids (like quercitin, limonene, hesperidin), and fiber which is needed for daily elimination of waste and support the healthy balance of the micro flora of the digestive tract. Grown women should aim for at least 7 servings a day and men should get 9. A serving is between ½ – 1 cup. The more COLORS the better!
- Herbs and spices are showing some very promising research in reducing inflammation and are a culinary delight! They add flavor and powerful anti-inflammatory punch to your dishes!
- Turmeric (contains curcumin)
- Oregano
- Garlic
- Green tea
- Ginger
- Rosemary
- Holy Basil
Holy Basil? Is that Basil that has been blessed by clergy? Or did you just add that to the list to see if we were paying attention?
Your newsletters are always enlightening. I enjoy reading the comments from all those you have helped, and the critical commenters, which I suspect you of authoring yourself just to open up the dialogue to the outrageous.
Thanks for sharing all the helpful wisdom. People are grateful for every bit of knowledge that brings them to a more dynamic, pain-free life.
Hi Dr Hyman, thanks for another enlightening article.
You didn’t mention fish oil. That is another good inflammation fighter. Krill oil even better with an extra serve of antaxanthin.
Thanks
Wendy
Hi Wendy,
Thank you for your interest in the article- yes fish oil, high quality, is very anti-inflammatory!
In good health,
Lizzy
Hello Dr Hyman!
I love this article (along with all your articles). I think it would be a huge service to your readers if you told them about Juice Plus. It is clinically proven to reduce inflammation, oxidative stress, and improve other biomarkers of health. It is an easy way to get quality whole food nutrition – which you also recommend. Here is the abstract for inflammation:
Systemic inflammatory load in humans is suppressed by consumption of two formulations of dried, encapsulated juice concentrate.
Jin Y, Cui X, Singh UP, Chumanevich AA, Harmon B, Cavicchia P, Hofseth AB, Kotakadi V, Stroud B, Volate SR, Hurley TG, Hebert JR, Hofseth LJ.
Source
Department of Pharmaceutical and Biomedical Sciences, South Carolina College of Pharmacy, University of South Carolina, Columbia, SC 29205, USA.
Abstract
Chronic inflammation contributes to an increased risk for developing chronic conditions such as cardiovascular disease, diabetes, and cancer. A high “inflammatory load” is defined as elevated inflammation markers in blood or other tissues. We evaluated several markers of systemic inflammation from healthy adults and tested the hypothesis that two formulations of encapsulated fruit and vegetable juice powder concentrate with added berry powders (FVB) or without (FV) could impact markers of inflammatory load. Using a double-blind, placebo-controlled approach, 117 subjects were randomly assigned to receive placebo, FV, or FVB capsules. Blood was drawn at baseline and after 60 d of capsule consumption. We measured inflammatory markers (high sensitivity C-Reactive Protein, Monocyte Chemotactic Protein-1, Macrophage Inflammatory Protein 1-β, and Regulated upon Activation, Normal T cell Expressed and Secreted), superoxide dismutase, and micronutrients (β-carotene, vitamin C, and vitamin E). Results showed Monocyte Chemotactic Protein-1, Macrophage Inflammatory Protein 1-β, and RANTES levels were significantly reduced and superoxide dismutase and micronutrient levels were significantly increased in subjects consuming both FV and FVB, relative to placebo. Data suggest a potential health benefit by consuming either formulation of the encapsulated juice concentrates through their anti-inflammatory properties.
PMID:
20425759
[PubMed - indexed for MEDLINE]
Dr.Hyman
Do you recommend Juice Plus?
I am concerned about all the ingredients list in the shake.
Hi Patti,
Thank you for your interest in Dr. Hyman’s work. We tend to encourage people to make fresh juices and use whole, real, fresh food. Sometimes high quality protein powder is useful but for the most part we promote using real food for nutrition purposes!
In good health,
Lizzy
My 20 year old daughter is experiencing some anxiety. Holy Basil was recommended but we’re not sure of the dosing. Any recommendations?
HI There Cathy,
Holy Basil is considered a culinary herb. In supplements such as this one here, it can be used for short term in a dose of 200mg: http://store.drhyman.com/Store/Show/Select-Products-Individually/588/InflaThera
There are many other ways to treat anxiety too. Check this article out for more info on how: http://drhyman.com/blog/conditions/the-simple-way-to-defeat-depression-overcome-anxiety-and-sharpen-your-mind/
In good health!
Lizzy