Inflammation: Good, Bad or all Hype?

We all know the golden rule of real estate: location, location, location. In naturopathic medicine, the rule is inflammation, inflammation, inflammation. In its beginning stages, inflammation is the body’s healing response to an injury, irritation or microbial invasion. For instance, if I catch a cold, my body creates inflammation in the form of a runny nose, sore throat, and cough. As annoying as these symptoms are, they are signs of a healthy body healing itself. However, when the inflammation we can’t see—inside our bodies—becomes chronic, it ultimately causes degeneration of our tissues and leads to disease. Simply put, it ages us. Chronic inflammation is thought to be the root of many diseases, including heart disease, obesity, dementia, Alzheimer’s, Parkinson’s, osteoarthritis, diabetes, fibromyalgia, irritable bowel syndrome, and more.

You can see why naturopathic doctors focus so much of our attention on the treatment and prevention of chronic inflammation. I have made some simple suggestions to help you in the process of reducing inflammation in your body. I won’t bore you with the science behind each of these recommendations, but know that together these suggestions build a true foundation of health. Now, some of you might be thinking, “I’m too old for all of these changes.” Hogwash! You are never too old to improve the quality of your life. Here they are...

1. Eat plenty of healthy, anti-inflammatory foods such as vegetables, fruits, whole grains, fish (good for omega-3 fatty acids), nuts and legumes. If you want more information, anti-inflammation diet books are available and can be a great resource for grocery shopping and recipes. I recommend The Anti-Inflammation Diet by Jessica Black, ND.
2. Avoid inflammatory foods such as processed foods, sugar, high fructose corn syrup, trans- and hydrogenated fats, alcohol and caffeine.
3. Try an elimination diet to check for food allergies or sensitivities. This is a biggie. Many people have this problem and don’t even know it! Food allergies and sensitivities can lead to many problems in the body. Start by avoiding the following foods for one month: wheat products, dairy products, soy, tomatoes, potatoes, corn, peanuts, peanut butter, citrus fruits, pork and shellfish. What’s left to eat? Plenty! Explore your grocery store. When the month is up, add these foods back into your diet one at a time. Wait three days between foods and see how you feel. If a food is aggravating your body, you should eat it in moderation or avoid it altogether.
4. Enhance the health of your digestive tract by doing two things. First, supplement your diet with probiotics. These are the healthy bacteria which live in our digestive tract. The two most common are L. acidophilus and L. bifidus. You can purchase these at your local health food store. Second, stimulate more effective digestion with this old trick: Mix ½ teaspoon of apple cider vinegar in ½ cup of water and drink it 20 minutes before meals. The better you digest your food, the less inflammation you will have. This trick can also be helpful for heartburn and reflux.
5. Eat anti-inflammatory spices such as turmeric, garlic and ginger. Did you know these herbs have been used as medicines for thousands of years? It’s hard to believe medicine could taste so good!
6. Ask your doctor to do lab tests to check for chronic inflammation. I recommend C - reactive protein (CRP) and erythrocyte sedimentation rate (ESR). If these tests determine you have inflammation, the next step is for you and your doctor to figure out why and stop it.

OK, there you have it: your foundation of health. Making these changes can be challenging, but well worth the effort. The result is feeling healthier, younger, and more vibrant. In future postings I will expand on these recommendations and explore other avenues to healing. I’m looking forward to it!

Take care of your (whole) self—

Amy Bader, ND

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Posted in Anti-inflammation Diet, Healing Through Diet, Natural Remedies, Naturopathic Medicine, Naturopathic Medicine, Nutrition, Nutrition, Tips for Healthy Living