Your Road to Wellness

Inflammation

Improve Your Memory By Reducing Inflammation

By on in Brain, General Health, Inflammation, Memory | 0 comments

You don’t have to have severe inflammation for it to affect your memory.

What is called low grade inflammation will increase certain inflammatory markers which have shown to be good indicators of how well we will perform when it comes to cognition and memory related tasks.

Endothelial dysfunction which means dysfunction of the inner lining of the blood vessel wall, and low grade inflammation show a connection between vascular risk factors and cognitive function (Heringa SM, et.al., 2014).

In addition, individuals with increased inflammation, as measured with CRP one of the inflammatory markers, were found to have decreased recognition memory and decreased volume of a certain area of the brain (Bettcher BM, et.al., 2012).

Moreover, specific inflammatory markers are associated with mild cognitive impairment. These markers also show how systemic inflammation impacts cognition (Trollor JN, et.al., 2010). That being said, systemic inflammation is the type of inflammation that is present in the whole body. This is different from having a swollen inflamed joint. Most people don’t even know they have a problem with this type of inflammation. However, it is very common.

Hs-CRP is an inflammatory marker which is recognized as a risk factor for cardiovascular disease. But, it has also shown to be associated with decreased executive function like planning and carrying out tasks (Wersching H, e.al., 2010).

Furthermore, measurements of hs-CRP has even predicted poorer memory in women 12 years later (Komulainen P, et.al., 2007).

Hs-CRP is a very inexpensive blood test which will help you determine if you have increased low grade inflammation. You can also determine if you are at increased risk for memory impairment later in life. If the hs-CRP is increased, then it can also mean that you have increased risk for cardiovascular disease.

Next time you have a checkup at your doctor, I would recommend that you have it tested.

I suggest that you implement strategies to keep your inflammation low. This is mainly because inflammation will increase your risk for all chronic diseases.

In, conclusion, a healthy lifestyle and especially a low glycemic index, high nutrient, plant based diet would be very beneficial for you.


References:

Heringa, S. M., Van den Berg, E., Reijmer, Y. D., Nijpels, G., Stehouwer, C. D. A., Schalkwijk, C. G., … & Dekker, J. M. (2014). Markers of low-grade inflammation and endothelial dysfunction are related to reduced information processing speed and executive functioning in an older population–the Hoorn StudyPsychoneuroendocrinology40, 108-118.

Bettcher, B. M., Wilheim, R., Rigby, T., Green, R., Miller, J. W., Racine, C. A., … & Kramer, J. H. (2012). C-reactive protein is related to memory and medial temporal brain volume in older adults. Brain, behavior, and immunity26(1), 103-108.

Wersching, H., Duning, T., Lohmann, H., Mohammadi, S., Stehling, C., Fobker, M., … & Deppe, M. (2010). Serum C-reactive protein is linked to cerebral microstructural integrity and cognitive functionNeurology74(13), 1022-1029.

Komulainen, P., Lakka, T. A., Kivipelto, M., Hassinen, M., Penttilä, I. M., Helkala, E. L., … & Rauramaa, R. (2007). Serum high sensitivity C-reactive protein and cognitive function in elderly womenAge and Ageing36(4), 443-448.

Trollor, J. N., Smith, E., Baune, B. T., Kochan, N. A., Campbell, L., Samaras, K., … & Sachdev, P. (2010). Systemic inflammation is associated with MCI and its subtypes: the Sydney Memory and Aging StudyDementia and geriatric cognitive disorders30(6), 569-578.


Learn To Eat Program:

Recommendations that work. Improve your memory with the food you eat. This is not a regular diet program.

What Else Than Food Can You Use To Reduce Inflammation?

By on in General Health, Inflammation | 0 comments

I suggest that you make some changes to the way you eat first, and then implement the following strategy.
Add curcumin to your regime.

 

Curcumin has shown to reduce several inflammatory markers, one of them is TNF-alpha common to find elevated in many inflammatory conditions (Aggarwal BB, et.al., 2013).

Another common inflammatory marker shown to be reduced by curcumin is IL-6 (Derosa G, et.al., 2016).

Research also indicates that curcumin may reduce the inflammatory marker C-reactive protein, but the effect is dependent on the bioavailability of the preparation (Sahebkar A, 2014).

Since regular curcumin is not well absorbed, you need to be sure that the formula you use has much better bio-availability. That can make a big difference in the results you see.

With inflammation, you will also find increased free radical damage of tissue. For that reason, I also suggest that you take an effective antioxidant.

The most effective antioxidant you can take in my opinion is S-Acetyl Glutathione. The body is making glutathione, but it is making less as we get older, and the body is using more.

Glutathione plays an important role in the antioxidant defense and it also regulates the immune system.

Since glutathione deficiency contributes to oxidative stress, it plays a key role in both aging and the pathogenesis of many diseases (Wu G, et.al., 2004).

Inhibited glutathione synthesis induces a neuroinflammatory response (Lee M, et.al., 2010). This is another reason why it is important to support intra cellular glutathione levels. S-Acetyl Glutathione has shown to transfer into the cells where it is needed for protection from oxidative stress (Cacciatore I, et.al., 2010).

That’s the type of glutathione you need to take since regular glutathione is oxidized (destroyed) in the stomach and very little is absorbed.

 

 

 

References:

Lee, M., Cho, T., Jantaratnotai, N., Wang, Y. T., McGeer, E., & McGeer, P. L. (2010). Depletion of GSH in glial cells induces neurotoxicity: relevance to aging and degenerative neurological diseases. The FASEB Journal, 24(7), 2533-2545.

Wu, G., Fang, Y. Z., Yang, S., Lupton, J. R., & Turner, N. D. (2004). Glutathione metabolism and its implications for health. The Journal of nutrition, 134(3), 489-492.

Sahebkar, A. (2014). Are Curcuminoids Effective C‐Reactive Protein‐Lowering Agents in Clinical Practice? Evidence from a Meta‐Analysis. Phytotherapy research, 28(5), 633-642.

Derosa, G., Maffioli, P., Simental-Mendía, L. E., Bo, S., & Sahebkar, A. (2016). Effect of curcumin on circulating interleukin-6 concentrations: a systematic review and meta-analysis of randomized controlled trials. Pharmacological research, 111, 394-404.

Aggarwal, B. B., Gupta, S. C., & Sung, B. (2013). Curcumin: an orally bioavailable blocker of TNF and other pro‐inflammatory biomarkers. British journal of pharmacology, 169(8), 1672-1692.

Cacciatore, I., Cornacchia, C., Pinnen, F., Mollica, A., & Di Stefano, A. (2010). Prodrug approach for increasing cellular glutathione levels. Molecules, 15(3), 1242-1264.



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What Kind of Food Can Reduce Inflammation?

By on in Diet, Inflammation | 0 comments

A summary of published research has shown that a meat-based diet, also called a Western-like pattern tend to be associated with increased markers of inflammation (Barbaresko J, et.al., 2013).

However, a vegetable, fruit-based dietary pattern was instead linked to an anti-inflammatory diet.

 

Based on a scientific research, several common inflammatory markers were documented to be lower in women with higher intake of anti-inflammatory foods such as cruciferous vegetables (Jiang Y, et.al., 2014).

Moreover, this indicates that a high vegetable intake is a very important factor if you want to reduce inflammation.

When a diet with a high antioxidant capacity was compared with a low antioxidant capacity diet, it was found that the high antioxidant foods decreased highly sensitive C-reactive protein (hs-CRP) an inflammatory marker related to increased cardiovascular risk as well as general systemic inflammation (Valtuena S, et.al., 2008).

Also, liver enzymes were reduced, indicating decreased inflammation of the liver. 

Moreover, how much protein we eat and also what kind of protein we eat affects inflammation.

When 2 groups on the same diet with one group having a low protein intake and the other group a higher protein intake, several inflammatory markers were found to be lower in the group eating less protein (Lopez-Legarrea P, et.al., 2014).

 

In addition, the type of protein eaten was also found to be important.

Hence, animal and meat protein was associated with increased inflammation. On the other hand, vegetable protein and protein from fish did not have that effect. Instead,  they can be considered as natural anti-inflammatory remedies.

 

 

 

References:

Jiang, Y., Wu, S. H., Shu, X. O., Xiang, Y. B., Ji, B. T., Milne, G. L., … & Yang, G. (2014). Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women. Journal of the Academy of Nutrition and Dietetics114(5), 700-708.

Barbaresko, J., Koch, M., Schulze, M. B., & Nöthlings, U. (2013). Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review. Nutrition Reviews71(8), 511-527.

Valtueña, S., Pellegrini, N., Franzini, L., Bianchi, M. A., Ardigo, D., Del Rio, D., … & Brighenti, F. (2008). Food selection based on total antioxidant capacity can modify antioxidant intake, systemic inflammation, and liver function without altering markers of oxidative stress. The American journal of clinical nutrition87(5), 1290-1297.

Lopez-Legarrea, P., de la Iglesia, R., Abete, I., Navas-Carretero, S., Martinez, J. A., & Zulet, M. A. (2014). The protein type within a hypocaloric diet affects obesity-related inflammation: the RESMENA project. Nutrition30(4), 424-429.


Learn to EatRecommendations that work. Foods that reduce inflammation. This is not a regular diet program.

How To Decrease Your Risk For Rotator Cuff Tear

By on in Arthritis, Inflammation, Pain | 0 comments

Shoulder pain is very common, and the rotator cuff muscles and tendons are often where the problem is located.

 

Tears of the rotator cuff also happen more often as we get older, but age in itself is not really the main reason.

As usual, our biochemistry is involved, and certain biochemical changes have been linked to rotator cuff tears.
This was investigated in the following study. Participants with rotator cuff tears and participants without any tendon problems were compared (Abboud JA, Kim JS, 2010).
In this research, it was found that total cholesterol, triglycerides, and low-density lipoprotein cholesterol LDL were higher, and high-density lipoprotein (HDL) were lower in the participants with rotator cuff tears compared to the participants without tendon problems.

If you want to reduce your risk for rotator cuff ruptures, it would make sense to adapt a diet and lifestyle which would accomplish that.

If you did that not only would you improve your odds for not developing a rotator cuff problem, but you would also reduce your risk for cardiovascular problems.

When you improve your biochemistry, you don’t only see improvement in one area, but several areas because the reasons for chronic problems tend to be the same.
This makes it a lot easier.
Hence, making changes to the way you eat is an effective way to improve your biochemistry.

Reference:

Abboud, J. A., & Kim, J. S. (2010). The Effect of Hypercholesterolemia on Rotator Cuff Disease. Clinical Orthopaedics and Related Research468(6), 1493–1497. http://doi.org/10.1007/s11999-009-1151-9


Learn to EatRecommendations that work. Foods that reduce rotator cuff tears. This is not a regular diet program.

What Will Increase Neck Pain?

By on in Inflammation, Lower Back Pain and Neck Pain, Pain | 0 comments

Neck pain is very common. Hence, most people have experienced it at times.

Some people who sit at a desk or work as a cashier may lead to experience chronic neck pain.

We are aware that both stress and sitting in a bad position can make neck pain worse. But, what else has science found to increase neck pain?

Maybe you guessed it, it’s inflammation. 

It is recognized that inflammation is important in the development of work-related musculoskeletal disorders. Moreover, this study measured concentrations of inflammatory compounds (cytokines) in female supermarket cashiers who had work related neck/shoulder problems. Consecutively, they compared the concentrations with women without these complaints (Matute Wilander A, et al. 2014).

Based on this study, healthy women with ongoing work-related neck/shoulder pain had higher concentrations of MIP-1beta, IL-12 and CRP(all inflammatory compounds) when compared to the control group.

How can you reduce inflammation?

You can affect your inflammation greatly with how and what you eat.

Food which raises the blood sugar to a high level has been found to significantly increase hs-CRP, one of the inflammatory markers (Liu S, et al. 2002).

There are many foods that may reduce inflammation. However, legumes may be one of the most effective ones (Esmaillzadeh A, Azadbakht, 2012). Based on this research, women, who have legume intake, showed reduced hs-CRP, TNF-alpha and IL-6, all of which are inflammatory compounds.


References:

Esmaillzadeh A1, Azadbakht L. Legume consumption is inversely associated with serum concentrations of adhesion molecules and inflammatory biomarkers among Iranian women. J Nutr. 2012 Feb;142(2):334-9. doi: 10.3945/jn.111.146167. Epub 2011 Dec 21.

Liu S1, Manson JE, Buring JE, Stampfer MJ, Willett WC, Ridker PM. Relation between a diet with a high glycemic load and plasma concentrations of high-sensitivity C-reactive protein in middle-aged women. Am J Clin Nutr. 2002 Mar;75(3):492-8.

Matute Wilander A, Kåredal M, Axmon A, Nordander C1Inflammatory biomarkers in serum in subjects with and without work related neck/shoulder complaints. BMC Musculoskelet Disord. 2014 Mar 26;15:103. doi: 10.1186/1471-2474-15-103.


 

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The raw material in the new Better Curcumin is absorbed 65 times better than regular Curcumin and is very bio-available. Research has also shown that curcumin is very effective for reducing inflammation.

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Learn to Eat: 

Recommendations that work. Foods that reduce inflammation. This is not a regular diet program.

What Is Causing Knee Osteoarthritis?

By on in Inflammation, Pain | 0 comments

Wear and tear is usually blamed for developing knee osteoarthritis, but research tells a different story.

Inflammation turns out to be a big factor causing joint damage in osteoarthritis.

Research shows that inflammation of the synovium( the lubricating fluid of the joint) is present, synovitis is the medical term for it (Atukorala I, et al. 2016).

Several studies document that the different inflammatory chemicals present in the inflamed synovial fluid are what is causing the damage to the cartilage in osteoarthritis (de Lange-Brokaar BJ, et al. 2016Song YZ, et al. 2016, Bellucci F, et al. 2013).  

When we know that, it makes sense to implement strategies that will reduce inflammation.

Anti-inflammatory drugs are not the solution because they don’t correct the reason for inflammation, and they cause serious side effects. Gastritis (inflammation of the mucous membranes of the gastrointestinal tract) can be one result.

This will alter the bacterial flora in the GI tract and cause increased permeability triggering more inflammation, not the result you want long term.

Research has shown that increased intestinal permeability in patients with osteoarthritis were due to the use of non-steroidal anti-inflammatory drugs (Bjarnarson I, et al. 1984).

This study showed diet to be an effective measure to reduce inflammation in obese patients with osteoarthritis (Messier SP, et al. 2013).

Another way to easily reduce inflammation is to take an effective form of curcumin that has been shown to be better absorbed (Kuptniratsaikul V. et al. 2009).


References:
Atukorala I1, Kwoh CK2, Guermazi A3, Roemer FW4, Boudreau RM5, Hannon MJ5, Hunter DJ6Synovitis in knee osteoarthritis: a precursor of disease? Ann Rheum Dis. 2016 Feb;75(2):390-5. doi: 10.1136/annrheumdis-2014-205894. Epub 2014 Dec 8.
Bellucci F1, Meini S, Cucchi P, Catalani C, Nizzardo A, Riva A, Guidelli GM, Ferrata P, Fioravanti A, Maggi CA. Synovial fluid levels of bradykinin correlate with biochemical markers for cartilage degradation and inflammation in knee osteoarthritis. Osteoarthritis Cartilage. 2013 Nov;21(11):1774-80. doi: 10.1016/j.joca.2013.08.014. Epub 2013 Aug 11.
Bjarnason I, Williams P, So A, Zanelli GD, Levi AJ, Gumpel JM, Peters TJ, Ansell B. Intestinal permeability and inflammation in rheumatoid arthritis: effects of non-steroidal anti-inflammatory drugs. Lancet. 1984 Nov 24;2(8413):1171-4.
de Lange-Brokaar BJ1, Kloppenburg M2, Andersen SN3, Dorjée AL4, Yusuf E5, Herb-van Toorn L6, Kroon HM7, Zuurmond AM8, Stojanovic-Susulic V9, Bloem JL10, Nelissen RG11, Toes RE12, Ioan-Facsinay A13. Characterization of synovial mast cells in knee osteoarthritis: association with clinical parameters. Osteoarthritis Cartilage. 2016 Apr;24(4):664-71. doi: 10.1016/j.joca.2015.11.011. Epub 2015 Dec 6.
Kuptniratsaikul V1, Thanakhumtorn S, Chinswangwatanakul P, Wattanamongkonsil L, Thamlikitkul V. Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis. J Altern Complement Med. 2009 Aug;15(8):891-7. doi: 10.1089/acm.2008.0186.
Messier SP1, Mihalko SL, Legault C, Miller GD, Nicklas BJ, DeVita P, Beavers DP, Hunter DJ, Lyles MF, Eckstein F, Williamson JD, Carr JJ, Guermazi A, Loeser RF. Effects of intensive diet and exercise on knee joint loads, inflammation, and clinical outcomes among overweight and obese adults with knee osteoarthritis: the IDEA randomized clinical trial. JAMA. 2013 Sep 25;310(12):1263-73. doi: 10.1001/jama.2013.277669.
J Clin Lab Anal. 2016 Sep;30(5):437-43. doi: 10.1002/jcla.21876. Epub 2015 Oct 23. Possible Involvement of Serum and Synovial Fluid Resistin in Knee Osteoarthritis: Cartilage Damage, Clinical, and Radiological Links. Song YZ1, Guan J2, Wang HJ3, Ma W1, Li F2, Xu F4, Ding LB2, Xie L2, Liu B2, Liu K5, Lv Z6.

Better Curcumin

The raw material in the new Better Curcumin is absorbed 65 times better than regular Curcumin and is very bio-available. Research has also shown that curcumin is very effective for reducing inflammation.

Buy Now

 

 

 

 


Learn to Eat: 

Recommendations that work. This is not a regular diet program.