4 minute read.
Inflammation is the body’s normal and healthy response to germs and injury. Such ‘assault’ signals to the immune system to dispatch white blood cells to begin healing and repair. We observe and experience these innerworkings through the expression of symptoms such as pain, redness, local heat, and swelling. However, when inflammation continues for a prolonged period of time, there is potential for disease processes to be triggered. Inflammation underlies a wide variety of physiological and pathological processes and over time this kind of inflammation contributes to many serious, age-related diseases including heart disease, diabetes, cancer and neurodegenerative conditions such as Alzheimer’s. In order to get a handle on inflammation, please consider incorporating the recommendations below.
1. Omega 3s – the essential fatty acids
The primary pathway of inflammation is built from Omega 3 fatty acids. Taking supplements rich in these natural nutrients assists the body in having a more profound primary inflammatory response and, at the same time, it minimizes the chronic inflammation responsible for pain and suffering. (Fish Oil, dosage: 1,000 mg 3 x a day containing a minimum of 300 mg EPA and 200 mg DHA). There are vegetarian/vegan options for naturally sourced omegas as well.
Omega 3 Liquid
2. The power of plant enzymes
Taking supplements rich in plant enzymes such as bromelain (a mixture of enzymes extracted form pineapples) assist the body as catalysts for the repair of our cells. Taken on an empty stomach, these enzymes can break down the byproducts of inflammation thus clearing the way for cellular repair.
Bromelain Complex – 250-500mg 3x a day
3. Cultivate a healthy immune system
Efficient inflammation depends on a healthy immune system. 70% of the cells of our immune system are found in the gastrointestinal tract. These cells are fed by short chain fatty acids (that do not exist in nature), which are the result of fermentation of complex carbohydrates — whole grains, vegetables, beans — by the friendly bacteria (probiotics) of our intestinal lining. So it is essential for anyone suffering with inflammation to eat a whole foods diet and take an ample supply of probiotics on a daily basis. (20 billion units daily)
UltraFlora Balance (Available in our office)
4. Foods to focus on
Decrease consumption of Omega-6s. The standard American diet consist of processed foods, meat-focused, dairy, baked goods, flour products, and grains are incredibly high in Omega 6 fatty acids. A healthy diet contains a balance of omega-3 and omega-6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 20 times more omega-6 fatty acids than omega-3 fatty acids. An anti-inflammatory diet or Mediterranean-style diet have a healthier balance between omega-3 and omega-6 fatty acids.
Increase your intake of plant based antioxidants, aka polyphenols. A recent study from the University of Liverpool’s Institute of Ageing and Chronic Disease took an in-depth look at which foods prevent chronic inflammation. Study author, Sian Richardson, said: “The results of our study suggest that polyphenols derived from onions, turmeric, red grapes, green tea and açai berries may help reduce the release of pro-inflammatory mediators in people at risk of chronic inflammation.” As we age, our risk for chronic inflammation increases. In addition to incorporating the specific foods mentioned; a general anti-inflammatory diet involves eating a variety and abundance of fresh fruits, vegetables and mushrooms. Choose organic produce whenever possible. Decrease your consumption of animal protein except for fish and high quality natural cheese and yogurt. Decrease or omit coffee (replace with tea) and alcohol consumption (red wine preferentially). Increase water consumption.
5. Flush it out with H2O
Since we require water to serve as the vehicle for all chemical reactions in the body as well as to flush out toxins, proper hydration becomes paramount (the daily requirement varies from individual to individual, consult your physician for what’s right for you). Avoid dehydrating liquids such as caffeinated beverages and alcohol, and incorporate clean, fresh water preferably filtered, distilled, or from a reliable spring.
You have many options when it comes to reducing inflammation, and many of which can be implemented on your own. However, should you experience moderate to severe symptoms of inflammation, we encourage you to consult a doctor at our clinic so that we can devise a plan that suits your unique needs. Curbing chronic inflammation now may help to avoid more serious health consequences down the road.
Products listed in this article are considered trusted based on quality of ingredients. Always consult your healthcare provider prior to taking new supplements. Products featured are based on our providers unbiased opinions and Hosmer Chiropractic does not profit on the recommendation of trusted supplements.