Chronic Inflammation Requires Lifestyle Changes
Simple Steps to Reduce Inflammatory Disease
Mar 16, 2009
“The root cause of many of the major chronic disease is inflammation…” stated Dr Barry Sears in the article “Silent Inflammation” published in the May 2005 edition of Nutraceuticals World magazine.
“…All lifestyle factors that cause cancer (carcinogenic agents) and all agents that prevent cancer (chemopreventive) are linked through chronic inflammation,” according to a 2008 expert review by Preetha Anand et al, “Cancer is a Preventable Disease that Requires Major Lifestyle Changes” published in the journal Pharmaceutical Research, volume 25 issue 9.
It makes sense to consider nutritional factors when according to Preetha Anand et al, 30 to 35% of the cancers are attributed to diet and most cancer prevention foods decrease inflammation.
Omega 3 Fatty Acids Ratio Important in Inflammatory Disease
According to the 2005 article by David P. Rankel and Adam Rindfleisch “Inflammation: Nutritional, Botanical, and Mind-Body Influences” published in the Southern Medical Journal, volume 98, issue 3, the ratio of omega 3 fatty acids to omega 6 fatty acids is very important. Both omega 3 fatty acids and omega 6 fatty acids use the same enzymatic pathways in their metabolism. Consuming a large amount of one means the other cannot be metabolised efficiently. Omega 6 fatty acids are generally pro-inflammatory while omega 3 fatty acids are generally anti-inflammatories. The Western diet has a high level of omega 6 and a low level of omega 3. A 4:1 ratio (omega 6: omega 3) is beneficial; however the current Western diet is now thought to be closer to 16:1.
Chronic Inflammation Reduced with Low Glycemic Index and Low Glycemic Load Foods
The glycemic index measures how rapidly the carbohydrate in a food raises blood sugar levels. The glycemic load takes the glycemic index one step further by also accounting for the relative amounts of carbohydrate in the foods. David P. Rankel and Adam Rindfleisch state:
- Low glycemic index foods have been associated with an reduced risk of insulin resistance syndrome and type II diabetes
- Low glycemic load foods are linked to a reduced risk of gastric, colorectal, endometrial, pancreatic, and upper digestive tract cancer.
The exact mechanism of higher blood sugar levels and increased inflammation, leading to inflammation disease is not clear; however, it may be due to increased production of inflammatory mediators.
The Mediterranean Diet and Relationship to Inflammatory Disease
A Mediterranean diet consists of olive oil, fruit, vegetables, multigrain breads, fish, and lean meat. Two large studies quoted in the expert review by David P. Rankel and Adam Rindfleisch show the Mediterranean diet effective in reducing chronic inflammation and risk of death. One of these trials, the GISSI prevention trial, (2003; 57:604-611) found those on the diet were 50 percent less likely to die over the six and a half years trial period, than those who did not follow the diet.
The high level of antioxidants found in the Mediterranean diet contributes to reducing free radicals in the bloodstream. Free radicals trigger inflammatory responses and chronic inflammation.
Mind-Body Influences on Chronic Inflammation
Individuals with depression have increased levels of inflammatory markers, while those with imbalanced omega 6: omega 3 ratios produce more mediators that are inflammatory after stressful events, than those with healthy ratios, according to the expert review.
Additionally, many spices and herbs are powerful anti-inflammatories.
Increasing the omega 3 fatty acid intake, consuming low glycemic index foods, and following low glycemic load and Mediterranean diet principles, coupled with stress reduction techniques, weight management, and exercise can reduce inflammatory processes and potentially reduce the risk of chronic disease and cancer.
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