Your Road to Wellness

Inflammation

What Will Increase Neck Pain?

Posted by on 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.


 

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

What Is Causing Knee Osteoarthritis?

Posted by on 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.

Inflammation: The importance of keeping it low.

Posted by on Inflammation | 0 comments

Inflammation is associated with pain, and chronic low grade inflammation makes it harder for your body to recover from injury.

Research has documented that low levels of IL-6 (a marker of inflammation) made the probability of pain relief 2.2 times higher 12 months after an acute episode of low back pain (Queiroz BZ, et al. 2016).

This indicates that pro-inflammatory cytokines promote pain, and if you want to recover as fast as possible from any kind of injury and reduce pain as quickly as possible, you need to keep inflammation as low as possible.

Inflammation is also a part of the body’s defense system, and you want to have a good immune response when you need to fight off pathogens like bacteria and virus.

Chronic inflammation should be kept as low as possible because that’s a risk factor for most chronic diseases and even increases the risk for all-cause mortality (Proctor MJ, et al. 2015).

The following is a more specific example.

The inflammatory marker hs-CRP is one of the major risk markers assessing cardiovascular risk. Elevated levels of hs-CRP are associated with increased risk for atherosclerosis (buildup in the arteries) (Calabro P, et al. 2009).


Calabrò P1, Golia E, Yeh ET. CRP and the risk of atherosclerotic events. Semin Immunopathol. 2009 Jun;31(1):79-94. doi: 10.1007/s00281-009-0149-4. Epub 2009 May 5.
Proctor MJ1, McMillan DC1, Horgan PG1, Fletcher CD2, Talwar D2, Morrison DS3. Systemic inflammation predicts all-cause mortality: a glasgow inflammation outcome study. PLoS One. 2015 Mar 2;10(3):e0116206. doi: 10.1371/journal.pone.0116206. eCollection 2015.
Queiroz BZ1, Pereira DS, Rosa NM, Lopes RA, Andrade AG, Felício DC, Jardim RM, Leopoldino AA, Silva JP, Pereira LS. Inflammatory Mediators and Pain in the First Year After Acute Episode of Low-Back Pain in Elderly Women: Longitudinal Data from Back Complaints in the Elders-Brazil. Am J Phys Med Rehabil. 2016 Nov 24. [Epub ahead of print]

 

new-curcumin-2-croppedBetter 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

Save

Reduce inflammation and symptoms of osteoarthritis.

Posted by on Inflammation | 0 comments

It is very common to develop osteoarthritis, especially in the knees.

It usually also takes years of cartilage degeneration before symptoms occur.

Osteoarthritis means that there is a certain amount of inflammation present, even if it was believed not to be an inflammatory condition in the early days.

That has now been disproved.

The sooner you take measures to keep inflammation in your body at a low level, the better off you will be.

Non steroidal anti-inflammatory drugs are a common treatment for osteoarthritis.

The problem with that, however, is side effects, gastritis and ulcers are often experienced.

There is something else you can use which does not cause any adverse effects, but rather gives you additional health benefits, and that is curcumin.

One study compared the effect of 800 mg of ibuprofen a day, and the effect of 2000 mg of curcumin extract per day in patients with osteoarthritis (Kuptniratsaikul V, et al. 2009).

Pain and knee function was assessed after 2, 4 and 6 weeks.

The outcome was found to be similar in both groups.

The curcumin used in this study was just regular curcumin, and regular curcumin has been found to be poorly absorbed.

Imagine what kind of results you may get if you take a form of curcumin that is 65 times more bio-available.

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.

new-curcumin-2-croppedBetter 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

Save

Can a high protein intake increase inflammation?

Posted by on Inflammation | 0 comments

Yes, it can. This may come as a surprise to some since high protein, low carbohydrate diets are still recommended as the healthiest way to eat by some.

This is what was found in a study investigating the effects of diets varying in protein and glycemic index on cardiovascular risk factors (Gogebakan O, et al. 2011).

Low glycemic index carbohydrates reduced highly sensitive C-reactive Protein (hs-CRP) (an inflammatory marker) the most, but a low protein intake also reduced hs-CRP.

If you want to keep inflammation (which is a risk factor for all chronic diseases) low, a low carbohydrate/high protein diet is apparently not the way to do it.

What is an adequate protein intake for most people?

The requirement can vary somewhat and will increase with extremely hard exercise, but it will not increase as much as some people think it will.

The calorie need (energy requirement) will also increase with hard physical activity.

The RDA for protein is 0.8 g per kg of body weight and is adequate for most people.

Most people will not need more than 1.0 g of protein per kg of body weight even if they are physically active and exercise regularly, unless they exercise extremely hard.

In those cases there is a lot of research documenting how to recover faster after hard training.

Most people eat more protein than they need.

 

Learn to Eat:  Recommendations that work. This is not a regular diet program.

 

Gögebakan O1, Kohl A, Osterhoff MA, van Baak MA, Jebb SA, Papadaki A, Martinez JA, Handjieva-Darlenska T, Hlavaty P, Weickert MO, Holst C, Saris WH, Astrup A, Pfeiffer AF; DiOGenes. Effects of weight loss and long-term weight maintenance with diets varying in protein and glycemic index on cardiovascular risk factors: the diet, obesity, and genes (DiOGenes) study: a randomized, controlled trial. Circulation. 2011 Dec 20;124(25):2829-38. doi: 10.1161/CIRCULATIONAHA.111.033274. Epub 2011 Nov 21.

Reasons why a plant based diet reduces inflammation

Posted by on Inflammation, Vegetables | 0 comments

There are several reasons why a plant based diet helps reduce inflammation.

Humans don’t produce the substance Neu5Gc, but it is found in dairy products and red meat while it is rare in fish and poultry and absent in plants. We have also developed antibodies towards Neu5Gc.

This means that we can react with an inflammatory response when exposed to it.

When we ingest Neu5Gc some of it is absorbed and metabolically incorporated and can cause an increase in inflammation (Tangvoranuntakul P, et al. 2003).

Neu5Gc has, however, not been found in plants.

Lipopolysaccharides which are debris from the cell wall of gram negative bacteria are found in fat from animal sources and will trigger inflammation when ingested (Erridge C, 2011). Lipopolysaccharides can not be removed by heat.  It does not matter if the food is cooked, neither is the digestive system able to remove this.

Lipopolysaccharides are not found in plants.

These are some of the reasons that are not so commonly known, but there are many other reasons as well, why a plant based diet helps to reduce inflammation.

It is, however, important to follow certain guidelines when putting a meal together.

Learn to Eat:  Recommendations that work. This is not a regular diet program.

Erridge C1. The capacity of foodstuffs to induce innate immune activation of human monocytes in vitro is dependent on food content of stimulants of Toll-like receptors 2 and 4. Br J Nutr. 2011 Jan;105(1):15-23. doi: 10.1017/S0007114510003004. Epub 2010 Sep 20.
Tangvoranuntakul P1, Gagneux P, Diaz S, Bardor M, Varki N, Varki A, Muchmore E. Human uptake and incorporation of an immunogenic nonhuman dietary sialic acid. Proc Natl Acad Sci U S A. 2003 Oct 14;100(21):12045-50. Epub 2003 Oct 1.