INFLAMMATION: THE ROOT OF CHRONIC ILLNESS

Inflammation has been coined the term, the silent killer although it is a normal and essential bodily response. The natural immune response occurs in reaction to a body injury by a virus, bacteria fungi, superficial injury like a cut, or internal irritants from food sensitivities. There are five cardinal signs associated with inflammation: rubor (redness) and calore (heat) occur from increased blood flow to the area, tumor (swelling) occurs as fluid leaks from the blood vessels into the tissue space, dolore (pain) occurs from the increased pressure on the nerves from the increased fluid in the tissue and loss of function to promote healing. A healthy and balanced body is capable of shutting off the inflammation response, however, in an unbalanced state the inflammation response may perpetuate, leading to chronic, asymptomatic inflammation that can wreak silent havoc on our bodies.

Chronic inflammation is associated with many diseases, especially age-related diseases including atherosclerosis, cancer, arthritis, obesity, allergies, stroke, diabetes, congestive heart failure, digestive disorders, Alzheimer’s disease, and more. The suffix “–itis” translates to inflammation; any disease with this suffix (i.e. diverticulitis), can benefit from anti-inflammatory mechanisms. The natural process of aging sets the foundation for increased inflammation as the production of destructive chemicals known as cytokines are increased. There are also many lifestyles factors that contribute to increased inflammation such as diet, quality of sleep, psychological stress, and environmental/dietary exposure to toxic chemicals (smoking, environmental pollutants, unpurified water).

One way we can limit the amount of toxins we are exposed to is by choosing local, non-GMO, pesticide-free foods. The foods that are staples in the American diet (fried, processed, overly cooked, processed foods) set the stage for inflammation as they contain compounds that initiate pro-inflammatory messengers. One important element in controlling inflammation is ensuring a proper ratio of omega 6 (pro-inflammatory) to omega 3 fatty acids anti-inflammatory). The key aspect, however, is these fatty acids fight each other for a place within the cells. The goal is to reach a ratio as close to 1:1 as possible of omega-6 to omega-3 so inflammation levels can be regulated. Omega-3 rich foods include wild-caught fish, leafy greens, nuts/seeds, pasture-raised eggs, and grass-fed meats. Most processed foods are extremely high in omega-6 fatty acids, corn and soy being the primary contributors. Therefore, by making an effort to eat whole fruits and vegetables in their natural state, we can take steps toward decreasing inflammation in our body. Take the first step to lowering your inflammation and supporting Houston’s local farmers with purchases from your local farmers’ market and restaurants that support them!

Looking for an anti-inflammatory approach to eating that provides nutritional balance and a variety of flavors? Check out my food-as-medicine cookbook, Naturally Nourished: Food-as-Medicine for Optimal Health! It features over 100 gluten-free, low-glycemic, antioxidant-rich recipes that provide a broad spectrum of dishes in a tasty delivery that will keep you on track.