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Inflammation - 6 Part Series
Blog references indicated with (#) and noted at the end of the series.
Part 1: What is Inflammation
We are all familiar with inflammation from something as simple as a mosquito bite or a twisted ankle. This is the body’s “warning light” signaling that something requires our attention like putting on antiseptic for the bite or ice for the swollen ankle. Inflammation is how the body reacts in order to begin the repair and healing for the injured area. So, in these examples, inflammation is good and lifesaving, and we have simple remedies to lessen the injury like ice, rest, or diluted essential oils. However, inflammation also occurs inside our bodies in areas that we can’t see like our organs, blood vessels, and nerves and this can lead to much more serious issues. So, let’s explore two types of inflammation, acute and chronic and how these relate to our overall health.
Acute Inflammation
Acute inflammation is commonly initiated in response to an infection, toxins, or injuries. Once the body identifies a threat like the flu, it releases chemicals into the bloodstream to promote tissue(s) healing (1). These chemicals create inflammation at the site of infection or injury to protect the body, prevent the spread of infection, and to stimulate healing. This causes vessel dilation, triggering pain, swelling, and redness in the injured area indicating to us we have a problem (1). Acute inflammation is generally quick acting and can last from a few minutes (mosquito bite) to several day (sprained ankle).
Chronic Inflammation
Chronic inflammation is generally more long-term and is often the leading contributor to major diseases in our tissues and organs. Constant stressors like toxins, poor diet, and stress also trigger the body’s defense system so in reality, the body doesn’t distinguish between a twisted ankle or a high stress job. It releases the same chemical substance which produces the inflammation. This leads to a state of low-grade, non-infectious, chronic inflammation. With continuous exposure to these “stresses,” the body responds by releasing more inflammatory molecules that cause cell changes & cell death which can lead to chronic diseases. This chronic inflammation can continue for years until the root cause is removed (2).
Risks of Chronic Inflammation
Several studies have shown that chronic inflammation increases the risk of chronic pain, heart disease, Type 2 Diabetes, psoriasis, obesity, MS, & rheumatoid arthritis (1,2,3,4). Why does this matter? According to The American Diabetes Association as of 2019 there were 37 million people, both young and old suffering from diabetes. This made diabetes the 7th leading cause of death with a price tag of $327 billion to treat (5). These are scary statistics. We must take steps to prevent chronic inflammation and disease.
So, what can we do? Well, surprisingly enough, there is a lot we can do to help avoid chronic inflammation and it starts with our stomach or gut. Our gut is one of the primary gateways that effect our overall health so let’s take a journey through our guts.
Part 2: Gut Check on Health
Our GI tract is the open-ended tube from mouth to anus, aided by the teeth, tongue, salivary glands, liver, gallbladder, and pancreas. Its primary role is to breakdown, digest, and absorb nutrients from our food which sustains our overall health and energy production. The gut plays a vital role in immune health since it has the most contact with our biggest external environment… the food we eat! Therefore, it is vital that the gut wall be able to maintain its barrier so big food particles don’t escape into the blood stream. If it doesn’t maintain its barrier, we can develop something called “Leaky Gut,” which is a leading contributor to inflammation.
A “leaky gut” develops when the junctions open, allowing big food particles, toxins, and microbes into the bloodstream. These particles set off a chain reaction causing the body to release immune chemicals to fight the foreign invaders, thus causing inflammation. Evidence suggests that human diseases including irritable bowel, non-alcoholic fatty liver disease, diabetes 1&2, chronic kidney disease, and chronic heart failure are related to these leaky gut junctions (6).
On the flip side, the gut also has its own microbiome of friendly bacteria, fungi, and some yeasts. Their role is to breakdown and absorb nutrients as well and when this microbiome is in balance, good gut heath results.
These harmonious gut bugs produce short chain fatty acids (SCFA) in the colon that feed off undigested fiber. These fatty acids, specifically butyrate, have been found to be anti-inflammatory (7). Butyrate has been found to hinder the pathway that produces inflammatory producing chemicals (8). If we aren’t feeding our gut bugs nutrient dense foods, especially plant fibers, this increases the risk of chronic inflammation and disease.
Part 3: Sugar...it ain't so sweet
We require sugar to supply energy for virtually every function of the body including proper brain function, but not all sugars are created equal and artificial sugars should be avoided at all costs!
Sugar Basics
Glucose is commonly known as blood sugar and is an essential energy source for the body. Pure glucose is rarely found in whole foods except for small amounts in honey, fruit, and wine. Our bodies must breakdown carbohydrates into usable glucose to get the energy it needs. However, much of the sugar we consume in processed foods like cake, cookies, and baked goods is from processed sucrose or table sugar. Sucrose is 50% fructose & 50% glucose. It is processed from sugar cane and sugar beets into brown, white, and powdered sugars. It also includes turbinado, sucanet, and Sugar in the Raw™. Sucrose is quickly absorbed into the blood stream and triggers the reward center in the brain to release “feel-good” neurotransmitters like dopamine creating a desire for more. When we consume excess table sugar (i.e. too many cookies), it is stored in the liver for use during times of fasting. If our bodies aren’t fasting, it gets converted to that dreaded substance called fat.
Fructose, found naturally in fruit, can only be broken down in the liver which means it isn’t immediately used for fuel and doesn’t raise blood sugar levels. Our bodies respond differently to the fructose contained in whole fruit vs that found in processed fructose sugars like High Fructose Corn Syrup (HFCS). Whole fruits contain high amounts of fiber, nutrients, and antioxidants that slow the absorption of the natural sugar, reacting very differently in the body than processed fructose.
High fructose corn syrup (HFCS) is 55% fructose and 45% glucose. It is processed from corn starches that when broken down into glucose molecules becomes corn syrup. According to the FDA, to make the HCFS, enzymes are added to the corn syrup to convert some glucose to fructose making “high” fructose which is the primary sweetener ingredient in processed foods, cereals, sugary drinks (9).
Now that we have the basics, let's look at why processed sugar can contribute to inflammation and chronic diseases.
Processed Sugars
High Fructose Corn Syrup (HFCS) has been around since the 1970’s but its use surged in the 1980s as an inexpensive replacement for sugar. Marketing efforts lead us to believe that it was healthy since it was processed from corn and natural fruits, which allowed food and beverage manufacturers the luxury to increase sweetness for a fraction of the price (10).
Coca-Cola™, Mountain Dew™, Starbuck’s Carmel Macchiato™, Minute Maid Lemonade™, and many ice creams are laden with HFCS. A large study of over 40,000 men showed that consuming HFCS food and beverages increased risk of heart disease and produced higher inflammatory blood markers (11).
Our bodies rely on insulin to help us regulate the blood sugar levels but unfortunately, processed fructose is not dependent on insulin since it gets converted to glucose and other fatty acids directly in the liver. These fats accumulate in the liver which increase triglyceride levels. This increases inflammation and significantly contributes to fatty liver disease. For several decades we were told that consumption of high animal fat diets (meat and dairy) was to blame for heart disease and diabetes. This sparked the low-fat diet revolution that continues even today. To make low fat foods more palatable, food manufactures added more processed sugar and artificial flavors. Follow up studies have since shown these processed sugars are a much bigger contributor to inflammatory diseases. In fact, studies from the 1970’s showed consuming foods laden with processed fructose triggers compulsive consumption behavior leading to excess fat production and storage, causing inflammatory diseases like heart disease, strokes Alzheimer’s and diabetes (12).
Artificial Sugars
America’s obesity epidemic and sugar use has skyrocketed over the last 30 years. Artificial sweeteners duplicate the sweet taste of sugar without supplying extra calories. A sugar shortage during WWII combined with a societal focus favoring a thinner figured woman, pushed the marketing demand of artificial sweeteners like Saccharin (13). Most artificial sweeteners are 200-400 times sweeter than sugar. These sweeteners provide no glucose energy and have no nutritive value. Most people believe that they are healthier because they are marketed to prevent weight gain and diabetes while casting high fructose corn syrup as the main contributor of obesity.
Several large studies have found that these artificially sweetened drinks raised body mass index in both adults and children. The same study also found that because they are sweet, these sweeteners encouraged additional sugar cravings and sugar dependence (13). Another study involving sucralose showed a 20% increase in blood glucose levels after ingestion in obese people (14). A 20% increase is huge when the consumer is told it won’t increase blood glucose! Artificial sweeteners alter gut bacteria, which can affect appetite leading to overeating and potential inflammation (15).
Sugar alcohols like xylitol, sorbitol, and erythritol do yield a small amount of energy and some occur naturally in fruit. Stevia, monk fruit, and allulose are the newer non-nutritive alternative sweeteners. While these are slightly better choices over added sugar and artificial sweeteners they are still processed and should be consumed in small amounts.
Part 4: Popeye Kicks Butt on Inflammation
In this section we'll be looking at why Popeye was so smart when eating his green leafy spinach. Eating whole, nutrient dense foods helps nourish us at the cellular level. We will look at some great food sources that help feed our gut bugs and have anti-inflammatory properties, so let’s jump in.
4 Superfoods to Eat Right Now
Berries - This superfood packs a powerful punch when it comes to being anti-inflammatory. Berries are a great source of fiber and feed your healthy gut bugs by producing more short chain fatty acids, helping to combat inflammation.
Berries are high in vitamin C and antioxidants which help to reduce free radicals, the waste products from our cells. Anthocyanin is a key antioxidant found in berries and has been shown in studies to be anti-inflammatory and fight against heart disease and cancer (16).
Your best bet is to eat the rainbow of colors in different berries to get all the great benefits. Try to incorporate organically grown berries when possible, to avoid the potential of high pesticides exposure and increase toxin levels.
Green Leafy Vegetables - Remember when Popeye ate spinach to get strong? He must have known that greens like spinach, kale, swish chard, beet greens, and romaine help fight inflammation. Leafy greens contain vitamin C-which is required in the diet to promote growth of healthy skin cells, bones, muscles, and tendons. It is also a potent antioxidant that helps reduce inflammation.
Greens also provide vitamin K1, a fat-soluble vitamin. Vitamin K1 helps to clot blood and research has shown that K1 also has a protective effect on the body against inflammation, even lowering inflammatory lab markers (17).
People on blood thinners will need to discuss with their doctor about eating greens daily because of the blood clotting ability of K1. Also, if you suffer with kidney stones, greens may need to be limited because they contain oxalates that can increase risk of kidney stones.
Broccoli - This vegetable is part of the cruciferous family and has enormous benefits in the diet.
This low-calorie high nutrient-rich food is packed with vitamins, minerals, and antioxidants. Its most important antioxidant is sulforaphane, a bitter tasting sulfur compound. It gets activated when cut or chewed. Chopping and delaying cooking also keeps sulforaphane levels high. Eating it slightly steamed or cooked is best if you are impacted with any Thyroid issues.
Chronic inflammation from toxin build-up occurs when the liver can’t detox. Broccoli and many other cruciferous vegetables contain both indole-3-carbinole (I3C) and DIM. These help to breakdown estrogen via the liver helping to prevent estrogen dominance (inflammatory marker) while also supporting the liver detox pathways.
Avocados - Avocados are a powerhouse of antioxidants like vitamin E, vitamin C, and carotenoids that help to combat inflammation. Avocados provide a wide range of B vitamins. B vitamins are essential for proper cell function by helping the body convert food to energy and make new blood cells. Avocados are loaded with healthy monounsaturated fatty acids along with healthy cholesterol like HDL. Because they contain these fats, they give a sense of fullness that lasts between meals helping to curb overeating. Adding avocados to your morning smoothie or healthy desert puddings is a great way to incorporate them in your daily diet. Be sure to look for healthy guacamole recipes as a substitute for carb heavy, dairy laden, cheese queso dips.
Two 'Super Herbs' to Eat Right Now
Rosemary - This antioxidant rich herb has traditionally been used for brain health. It contains rosmarinic acid making it anti-inflammatory and anti-microbial. There are indications that rosemary has compounds that can reduce brain inflammation, help protect against Alzheimer’s, and has shown some beneficial effects in Parkinson’s disease (18). Rosemary is best used as a fresh herb added to your favorite soups, stir-fry, and sauces for chicken or fish. Even if the recipe doesn’t call for it, add it anyway for its great taste and anti-inflammatory effects, your brain will thank you.
Turmeric - is an Indian herb that has been around for thousands of years. It is known to have amazing anti-inflammatory and antioxidant properties thanks to its yellow pigment curcumin. A 2021 study found that a family of active compounds within turmeric are correlated to provide better pain relief than taking a non-steroidal anti-inflammatory drugs (19).
Curcumin is hard to absorb. Consuming it with a fat like coconut milk and a pinch of black pepper helps get the curcumin into the blood easier so the body can get the full benefits of the herb.
Curcumin has been shown to slow blood clotting if taken in large doses via supplementation and does contain oxalates that may increase risk of kidney stones. However, incorporating this spice into your favorite recipes and using this as directed as a natural supplement, provides a mountain of anti-inflammatory health benefits. If you are not a fan of spicy curried dishes, try adding a turmeric sprinkle to your steamed veggies, smoothie, chai tea or look for “golden milk” recipes.
Part 5: Meet (meat) Inflammation
Let's take a closer look at quality meat sources. Buyer beware! Imitation meats might not be all they are hyped up to be!
Quality Meat Sources
We constantly hear how important protein is to our diets but why? Think about this, EVERY one of the trillions of cells in our body requires protein to survive…that’s A LOT of protein. So yes, it’s important to make sure you are getting these essential macronutrients from good quality food sources.
A complete protein is made up of nine essential amino acids-which must be obtained from the food we eat- with fancy scientific names not necessary to remember. What is important to remember, proteins that comes from animal sources are complete proteins. There are no complete sources of protein that come from plants except for soy. However, it’s important to verify that your soy products are organic and not GMO processed.
The best choices for meats come from organic, free-rage, and pasture raised farms. These animals have been given their natural diet resulting in meats having a higher vitamin and mineral content and usually a more pleasing flavor. A broad review of eight studies has demonstrated that pastured beef showed an overall decrease in total fat while grain-finished beef has the opposite effect. The findings also support the fact that grass-fed beef contained less cholesterol-raising fatty acids. These fatty acids include omega-3 & 6, EPA, DHA, and DPA (20). These fatty acids are known to be anti-inflammatory, helping to combat disease.
Additives, hormones, and antibiotics
Conventionally raised meat on the other hand can contribute to inflammation in our diets. The business of the animal meat industry is to get animals fattened and ready for market as quickly as possible. These animals are raised in crowded, stressing environments, fed highly processed feed, and can easily transmit disease and sickness. They are often treated with synthetic antibiotics and steroids including estrogen, progesterone, and testosterone. The FDA has approved the use of these synthetic hormones in levels considered “safe” for human consumption (21). Are you willing to take the risk that those hormones won’t affect your own hormone levels?
In a nine-article research review, it was determined that eating one serving of processed meat daily was associated with a 15% higher risk of death, 15 % higher risk of death from inflammatory heart disease, and an 8% higher risk of cancer death (22). Those are staggering statistics, demonstrating that eating processed meat loaded with chemicals and other additives causes inflammation to rear its ugly head.
You will have to look carefully but it’s OK to eat some processed meats that don’t include nitrates, nitrites, and other preservatives. Minimally processed meats like beef, bison or elk jerky and meat sticks which contain sea salt and other natural spices are good sources of protein for quick snacks.
Warning, I’m about to talk about liver. In my nutrition experience with clients, liver is the most despised meat on the planet. It often triggers childhood terrors with grandma cooking liver and onions and simply stinking up the place. I’m here to tell you, grandma was on to something. High-quality, natural liver is one of the most nutrient dense, anti-inflammatory meats we can eat. Some worry that eating liver provides more toxins to the body, but the liver doesn’t store toxins. Instead, the liver neutralizes toxins and safely removes them from the body. So rest assured, eating liver will not hurt you, it fact, it actually aids our own liver in its detoxifying functions. For a delicious way to introduce liver into your diet, start with this simple chicken liver pate recipe.
LIVER PATE RECIPE (click here)
Beware of imitation meats
Natural imitation meat…does that even make sense? Don’t get sucked in by the exhausting marketing hype behind these meat-like products, let’s look and see if they are friend or foe.
Imitation meats made of black beans, legumes, and other grain type products have been around since the ‘80’s and can be acceptable alternatives to animal meat. They can be a good source of protein but as we learned earlier, lack essential amino acids necessary to be considered a complete protein source. Read labels carefully to ensure they don’t contain many processed ingredients like sugar, salt, artificial or “natural flavoring.”
The newest imitation meats to gain popularity in the last several years include brands like Impossible Foods™, and Beyond Meats™. Let’s take a closer look at the artificial and genetically modified ingredients of these imposter meats.
According to their ingredient label, Impossible Burger™ contains a host of inflammatory causing ingredients like potato protein, sunflower oil, food starch (often wheat), natural flavors, and soy leghemoglobin. So, what the heck is leghemoglobin?
Leghemoglobin is a highly processed, genetically engineered form of soy plant protein used to mimic real meat flavors and color. Natural flavors can be any chemicals that do not have to be disclosed within the ingredient list. In essence, this is their attempt to genetically modify meat flavor and color to appeal to diets that don’t include real meat sources. Impossible Burger™ states on its website that “genetic engineering is an essential part of our mission and product, and we use 2 key genetically engineered products-soy and heme (soy leghemoglobin)” (23).
Soy is widely known to be genetically modified and with the uptick of GMO use there has been an increased use of glyphosate, the cancer-causing ingredient found in the popular weedkiller Roundup™. Roundup™ kills valuable microbiota found in our crop soils and without these helpful bacteria in our guts, we can see an increase in ‘leaky gut’ discussed earlier in this series.
Part 6: Fish(ing) to Release Inflammation
Diagram: https://s3.amazonaws.com/dirttodinner/apps/uploads/2016/03/06044030/wild-farmed-salmon-724x390.jpg
We've covered healthy, natural meat sources that provide a good source of Omega 3’s, B vitamins, vitamin A, iron, and other beneficial nutrients. Something fishy is going on in today’s blog. Let’s go fishing for more on heathy fish oil.
Types of Fatty acids
Fish and fish oils provide essential omega-3 and omega-6 fatty acids and two of the most important nutrients you can put in your body. These fatty acids are vital to the heathy functions of virtually every system in our body including, the brain, internal organs, our skin, and production of blood cells. Contrary to popular belief, healthy fats and fatty acids play a significant role in combating inflammation. But just like most things, over consumption can lead to ill health effects. Omega-6 fats are largely over consumed by eating a Standard American Diet (SAD) filled with processed foods. Processed seed oils like canola, corn, and sunflower are often loaded with omega-6 fats. Omega-6 fats are very reactive with oxygen in the body and form chains of free radicals (waste products) that cause damage to cells and increase inflammation. They are anti-inflammatory in smaller amounts but over consumption creates excess inflammation.
Omega-3 fats on the other hand, are the building blocks for cells, especially the brain, and are known to be anti-inflammatory. The main types are DHA and EPA and when eaten get incorporated into the outer cell membranes in all the tissues of the body (24). The body makes EPA and DHA from alpha-lipoic acid in flax, hemp, and chia seeds. This process is very inefficient, and our bodies obtain little omega-3 from these sources vs that is found in fish and fish oils (24,25). The omega-3 fats compete with omega-6 fats thereby decreasing inflammatory chemical release and reducing inflammation. Therefore, consuming EPA and DHA directly from food &/or supplementation is the best way to increase these fatty acids. Several studies have shown that increased intake of omega 3’s decreased risk of prostate cancer, mental decline, and lowers the risk of depression (25).
Quality Fish Sources
Sardines are a powerhouse for omega 3’s. A 3 oz can deliver an astonishing 740mg of DHA and 450mg of EPA. They are convenient, packed with calcium, contain B12, are a great source of protein, and taste great with mustard.
Other wild caught smaller fatty fish like salmon and herring contain less mercury than tuna and mackerel. Farmed fish can have potential issues with antibiotic use, overcrowding, and use of seed oils in their food that increases the omega-6 content of the fish and potentially increasing their toxic load (25).
Fish Oils
Omega-3 levels in fish vary. Cold-water fatty fish like wild caught salmon, mackerel, anchovy, herring, and sardines contain high amounts vs cod, shellfish, and bass that contain less.
Dietary supplements can contain different varieties of omega-3’s including Krill oil, cod liver oil, fish oil, and algae oil for vegetarians. Most supplements contain around 1000mg of fish oil with varying dosages of EPA and DHA. Cod liver oil is an excellent source of omega-3 and provides Vitamin A and D in their natural forms for added benefit.
Mercury is higher in larger fish, but this isn’t a worry with supplementation since this heavy metal is removed during the processing (24).
How much do you need? Men should consume 1.6 gm daily of omega-3 fats and women about 1.1gm (pregnant women 1.4gm daily). There are no standard guidelines for DHA and EPA combined but experts recommend 1 lb of fatty fish weekly or 250mg daily (24).
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