Your Road to Wellness

Inflammation

Reduce Inflammation By Adding 1 Food

Posted by on Anti-aging, General Health, Health Risk, Inflammation, Inflammatory factor | 0 comments

You can reduce inflammation by adding just 1 type of food to your diet.

If you also remove another food, you will get even better results.

When a group of type 2 diabetes patients replaced 2 servings of red meat with different types of legumes like lentils, chickpeas, peas and beans for only 3 days per week for 8 weeks, this was the result (Hosseinpour-Niazi S, et.al., 2015).

 

heart shape by various vegetables and fruits

The legumes resulted in significantly reduced levels of the inflammatory markers hs-CRP, IL-6 and TNF-alpha, compared to when they ingested the red meat instead of the legumes.

 

After consuming a legume diet for 6 weeks, comparing it to their regular diet, first-degree relatives of patients with diabetes had significantly reduced levels of hs-CRP (Saraf-Bank F, et.al., 2015).

Women with the highest legume intake had lower levels of hs-CRP, IL-6 and TNF-alpha compared to the ones with the lowest intake (Ezmaillzadeh A, Azakbakht L, 2012).

 

Just by adding beans or lentils to your meals, you can reduce low-grade inflammation significantly.

That is not difficult. Adding beans to a salad is easy, and if you substitute potatoes or rice with beans or lentils, you should notice a nice difference in your inflammatory markers.

Not only will you see a difference there, but most likely you will also see a reduction in cholesterol and triglyceride levels as well.

 

 

References:

  1. Hosseinpour-Niazi, S., Mirmiran, P., Fallah-Ghohroudi, A., & Azizi, F. (2015). Non-soya legume-based therapeutic lifestyle change diet reduces inflammatory status in diabetic patients: a randomised cross-over clinical trial. British Journal of Nutrition, 114(2), 213-219.
  2. Saraf-Bank, S., Esmaillzadeh, A., Faghihimani, E., & Azadbakht, L. (2015). Effect of non-soy legume consumption on inflammation and serum adiponectin levels among first-degree relatives of patients with diabetes: A randomized, crossover study. Nutrition, 31(3), 459-465.
  3. Esmaillzadeh, A., & Azadbakht, L. (2012). Legume consumption is inversely associated with serum concentrations of adhesion molecules and inflammatory biomarkers among Iranian women. The Journal of nutrition, 142(2), 334-339.

Learn To Eat Program:

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

How to Improve Your Brain Function

Posted by on Brain, Health, Inflammation | 0 comments

 

If you were going to focus on only 1 thing to improve your brain function, you should reduce inflammation.

When markers of low-grade inflammation and endothelial dysfunction were tested in participants between the age of 67 and 79, the study showed that both low-grade inflammation and endothelial dysfunction contributed to reduced information processing speed and executive function (Heringa SM, et.al., 2014).

The endothelium is the inner lining of the blood vessels.

 

Inflammation affects brain volume.

Lower performance on recognition memory and smaller left medial temporal lobe volumes (a part of the brain) was found in participants with detectable levels of the inflammatory marker CRP, when compared with those with undetectable CRP levels (Bettcher BM, et.al. 2012).

 

 

Mild cognitive impairment has been associated with increased levels of several inflammatory markers (Trollor JN, et.al., 2010).

The inflammatory marker hs-CRP which is a more sensitive marker of inflammation than the regular CRP is especially important both as a cardiovascular risk factor and also an important factor related to brain function.

Even at the age of 63, it was found that women in this study with higher hs-CRP levels had worse performance in executive function (Wersching H, et.al., 2010). Changes in the brain were also observed.

High hs-CRP has been found to predict poorer memory 12 years later in women between 60 and 70 years of age (Komulainen P, et.al., 2007).

 

The earlier you adopt a lifestyle and eating habits that will reduce low-grade inflammation, the better off you will be.

 

REFERENCE:

 

1. 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.

2.  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 adultsBrain, behavior, and immunity26(1), 103-108.

3. 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 Study. Dementia and geriatric cognitive disorders30(6), 569-578.

4. 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.

5. 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 women. Age and Ageing36(4), 443-448.

 


Learn To Eat Program:

Recommendations that work. Foods that can reduce low-grade inflammation. This is not a regular diet.

 

Improve Your Memory By Reducing Inflammation

Posted by on 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?

Posted by on 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?

Posted by on 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

Posted by on 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.