Inflammation and Diet: Is there a connection?
It seems like every day we hear about inflammation as a cause of chronic disease. While some inflammation is actually healing, most Americans are dealing with chronic, long-term inflammation, which is harmful to the body. There are many causes of chronic inflammation, including diet. The standard American diet favors convenient, processed foods over whole foods, like prioritizing chips over an apple for a snack. These food choices increase inflammation and long-term health risks. Let’s take a closer look at inflammation and the impact of diet.
What is inflammation and why is it harmful?
Inflammation in acute circumstances helps to protect against infection and promotes healing. Chronic inflammation, on the other hand, is harmful to our health. In this case, the body continues to pump out white blood cells and other chemical messengers that start to harm healthy cells, tissues, and organs. These lead to DNA damage and tissue death, all of which are linked to the development of chronic illnesses. A couple of diseases associated with chronic inflammation are rheumatoid arthritis and cardiovascular disease.
How does diet impact inflammation?
Food can act as medicine or it can be harmful to our health. Whole, unprocessed, nutrient-dense foods serve as medicine for the body. On the other hand, certain foods increase inflammation and promote disease. Let’s take a closer look at diet specifics and how they impact our health. Below are some of the most inflammatory foods, which should be limited or avoided to optimize health:
Inflammatory foods:
- Sugar and high fructose corn syrup
- Refined carbohydrates (white flour)
- Processed meat (i.e. hot dogs)
- Margarine, shortening, lard
- Vegetable and seed oils –see note about fat
- Fried foods (French fries contain the toxic chemical acrylamide)
- Soda and other sweetened beverages
A special note about fats:
In our country, it’s common to consume a higher amount of omega-6 fats compared to omega-3 fats. Vegetable oils, such as safflower, sunflower, corn, and soy are high in omega-6 fats. Omega-3s are foods like fatty fish, such as salmon. Additionally, nuts and seeds contain a good amount of omega-3s, with a good example being walnuts. This higher ratio of omega-6 to omega-3 puts the body in more of an inflammatory state. Ideally, we should consume a higher ratio of omega-3 to omega-6 fats in our diet.
Given that most Americans are deficient in omega-3s, and that fish can contain toxins, it’s especially beneficial to supplement with pure Omega-3s from Res-Q. Also, one type of fat to avoid all together is trans fat. Trans fat has been banned in other countries because they have been proven to increase the risk of cardiovascular disease. On a nutrition label, they are listed as hydrogenated or partially-hydrogenated oil and are found in margarine, shortening, fried foods, and many commercial baked goods.
What diet is ideal?
Whole, unprocessed foods, especially plant-based, are rich in vitamins, minerals, amino acids, antioxidants, and other compounds that serve as medicine for the body. These help to protect us against disease. Research has consistently shown that the Mediterranean Diet is effective at reducing the risk of cardiovascular disease and overall mortality.
The Mediterranean diet is heavily plant-based but includes smaller amounts of animal protein such as chicken, fish, seafood, and eggs. Plant-based protein sources include various legumes (beans), tofu, and tempeh. Generous amounts of fruits and vegetables, as well as healthy fats such as olive oil and nuts and seeds. True whole grains, like farro wheat, barley, and steel-cut oats, are also included. Dairy, such as plain Greek yogurt and cheese is consumed occasionally.
The Mediterranean diet rarely or never includes trans fats, margarine, red meat, and processed meat. It largely excludes processed foods such as frozen waffles, pancakes, and sugar-sweetened cereals. Speaking of sugar, white sugar is also off the list. Soda, sweetened coffee drinks, sweetened yogurt, ice cream, and fruit juice are also excluded. Honey is occasionally used as a natural sweetener. The Mediterranean is ultimately an anti-inflammatory diet and one of the healthiest diets to eat to reduce your risk of disease and mortality.
Res-Q Supplements:
Res-Q Omega-3 Supplements:
Most American diets are deficient in omega 3s and our dietary supply of fish contains harmful, inflammatory toxins, making supplementation more essential than ever. Omega-3s have been proven to lower inflammation, which reduces the risk of chronic illness. Res-Q 1250, Res-Q 2500 TG, and Res-Q O3 MAX are all excellent in supporting lower inflammation.
Res-Q CurcuminULTRA:
Curcumin and ginger are the main ingredients that pack a potent anti-inflammatory punch. BCM-95 Bio Curcumin is bioavailable and delivers up to seven times more curcumin than other commercial products. Like curcumin, ginger has a long history of medicinal benefits and is anti-inflammatory. Specifically, it has been shown to inhibit cyclooxygenase-2 (COX-2) activity, which helps lower inflammation and reduce pain.
GlycoMarine & GlycoPLUS:
Both of these products contain anti-inflammatory green-lipped mussel extract. This has anti-inflammatory effects but is specifically geared towards joint health. GlycoPLUS has the addition of UC II- cartilage, which has targeted benefits for knee health. These are a great choice when trying to reduce inflammation, joint pain, and improve joint mobility.
Resveratrol Rewind:
The key player here is trans-resveratrol, derived from grape seed extract and polygonum extract. It has potent antioxidant and anti-inflammatory properties to protect against serious diseases. The anti-inflammatory effects of resveratrol make it a good remedy for arthritis and skin inflammation as well.
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Dr. Melissa Josselson, NDDr. Josselson earned her undergraduate degree from the University of Pittsburgh. She then earned her Doctor of Naturopathic Medicine degree (ND) from Southwest College of Naturopathic Medicine in Tempe, AZ, a 4-year graduate-level naturopathic medical school and one of five accredited schools in the U.S. |
