Inflammation Elimination Protocol in Pinole
By Jennifer Hammett,D.C. – Pinole, Ca
Hammett Chiropractic & Functional Medicine
WHAT IS CHRONIC INFLAMMATION?
Inflammation is a normal defense process of the body when attacked. It occurs when a foreign element invades our tissues (virus, foreign body, bacteria ...) or during a physical aggression such as a burn, a trauma...
The affected body part blushes, warms, swells and causes pain. These manifestations are characteristic of the repair put in place by our immune system. However, this repair process must be limited in time. Indeed, if our immunity is used in a way that is too regular or permanent, we will talk about chronic inflammation. The latter is difficult to detect because the symptoms are less obvious. She is even called "the silent killer" in medical communities. Unlike acute inflammation, the chronic one can be generalized throughout the body and lasts in time. It is actually a small permanent fire, which grows over time, insidiously, and one day can take the form of a chronic illness. Nowadays, there is a real epidemic of chronic inflammation. Yet, research is clear about its origin: the modern way of life.
This phenomenon is an immune response to an aggression that this time is neither a wound nor an infection, but that is much more insidious. Through this inflammatory process, the body protects itself against the harmful effects of sedentarity, malnutrition, pollution, stress, etc.
This immune response in the long run turns out to be harmful to the human body.
- It is not inflammation as such that must be pointed out, but the way we live and feed ourselves.
WHAT ARE THE EFFECTS AND CAUSES OF THIS INFLAMMATION?
Chronic inflammation (CI) causes cellular aging and aging of our tissues. It also increases the rate of free toxic radicals in our body. CI is the gateway to all types of inflammatory diseases among them there is diabetes, osteoarthritis, various cancers, cardiovascular diseases, degenerative diseases, allergies, overweight, chronic fatigue, asthma, Alzheimer's, irritable intestines, autoimmune diseases...
These diseases are related to the environment and our way of life in general. That's why they are grouped under the name of "Diseases of civilization".
We can see how long the list is of the current diseases of our modern civilization ... The positive point is that by avoiding chronic inflammation, we will avoid by the same a long list of diseases. Especially that we have all the means to act on the factors involved.
Let's start with pollution. Although it seems like a huge undertaking, and it is sometimes difficult to feel responsible for the deterioration of our environment, we can, at our level, implement a lifestyle that respects it (sorting, moderate use transport too expensive in CO2, avoid smoking, etc ...).
The real part, on which we can intervene deeply, on a daily basis, is our way of life. By that I mean, the choices we make about how we behave with ourselves and with others, at work, with family and with friends.
The first resolution to take for a healthier lifestyle and to respect our sleep needs and regular physical activity. Indeed, sufficient sleep and restorative is essential to the proper functioning of basic metabolism. It is during the brain that the brain eliminates the excess of neuro-mediators linked to a hyper stimulation of daily life.
Sport also promotes a channelization of energy metabolism, and counteracts the pro-inflammatory effects related to sedentarity and overweight.
We must also pay attention to our relationships with others, avoiding too much anger, too much stress with physical and intellectual overwork that are accelerators of oxidation, so inflammation ...
- FOOD AND INFLAMMATION:
The idea that foods may play a role in the inflammatory process is not new, although it remains relatively not focused on in the field of conventional medicine. The digestive system has not adapted to the modern diet, which has been transformed too quickly. The modern diet attacks the intestinal wall, which causes the passage in the blood of some molecules that our body is not used to. Result: the development of an inflammatory disease or another, according to our predispositions.
Here are basic concepts and some tips of an anti-inflammatory diet that may be useful. Advice that can be followed daily to prevent various diseases that can affect us, including all these diseases related to chronic inflammation.
Above all, it is important, always in the optics of anti-inflammatory diet, some dietary habits are to avoid, others are to be privileged:
Foods to avoid (pro-inflammatory action):
- Excess of sugar:
One of the reasons that excess of sugar is harmful is the inflammation it can promote favoring a metabolic syndrome. Diabetes is also one of the factors aggravating chronic inflammation by causing a macro and especially a microangiopathy.
In a study in mice, mice fed high-sucrose diets developed breast cancer that spread to their lungs, in part because of the inflammatory response to sugar. In another study, the anti-inflammatory action of omega-3 fatty acids was altered in mice fed a high-sugar diet. And finally, in a randomized clinical trial where different groups of participants were asked to regularly drink either soda, milk, or water, only participants who regularly consumed soda increased their uric acid levels, resulting in inflammation and insulin resistance. It should be noted that the uric acid uptake is determining in the appearance of numerous arthropathies such as gout .
Refined carbohydrates have also eliminated most of their fiber. Fiber improves glycemic control and feeds beneficial bacteria into your gut. A diet rich in fast sugars damages the intestinal flora and predisposes in addition to intestine inflammatory diseases such as Crohn's disease.
- Artificial and unsaturated trans fat:
It is recognized that artificial trans fats are among the most unhealthy fats you could eat. They are created by adding hydrogen to unsaturated fats, which are liquid, to give them the stability of a stronger fat. Trans fats are often listed as "partially hydrogenated" on ingredient lists on food labels. Most margarine (butter product) contains trans fat, and they are often added to processed foods to extend the shelf life.
Unlike trans fat naturally found in dairy products and meat, artificial trans fats clearly cause inflammation and increase the risk of degenerative and immune diseases. They cause the formation of free radicals against which the human body must defend itself to avoid the damage of its tissues. The metabolism of these fats decreases the antioxidant potential of our immune system.
In addition to lowering healthy HDL cholesterol, Trans fats impede the function of endothelial cells that cover the arteries and therefore increases the development of atherosclerosis.
Ingesting artificial trans fats has been associated with elevated levels of inflammatory markers such as interleukin 6 (IL-6), tumor necrosis factor (TNF), and C-reactive protein (PCR).
In fact, C-reactive protein levels were 78% higher in women who reported the highest trans fat intake in the nurses' health study.
In fact, regarding our lipid consumption, we should eat more foods rich in omega-3, such as oily fish, to improve our omega-6 to omega-3 ratio and reap the anti-inflammatory benefits of omega-3. 3.
- The consumption of meat:
It is recommended to reduce the consumption of red meats to stop feeding the inflammation through a large supply of protein and fat.
As for the barbecue, it should be known that cooking at a temperature above about 120 ° C also contributes to chronic inflammation by producing large amounts of glycotoxins (caramelized molecules).
Cooking at hot temperature saturates its natural fat and creates glycation. This glycation accentuates the aging of our cells.
- Preferred foods (with anti-inflammatory action):
In prevention or during an illness, I advise you to compose your plates by privileging these different nutrients and foods. They contain anti-oxidants that help fight inflammation:
- Omega 3 (or Alpha Linolenic Acid -AAL-), found in vegetable oils of rapeseed, flax, olive, walnut, wheat germ. Cod liver, salmon-type fatty fish, mackerel, sardines, tuna ... Be careful to ensure the ratio omega 3 / omega 6. Our current diet would be in imbalance precisely because we consume more omega 6. It should be known that at high doses, omega 6 become pro-inflammatory.
- Fruits and vegetables have the effect of reducing free radicals and help revive our cells. We will opt for all colored vegetables because they are very loaded with antioxidants. They have anti-inflammatory effects (beets, cabbages, broccoli, carrots, garlic, onions ...). Ditto for fruits: citrus, pomegranate, pineapple ... but also all the berries and red berries, very rich in antioxidants.
- Semi-complete cereals, making sure to vary gluten / gluten-free.
- Chocolate, tea, red wine: contains flavonoids. These are powerful antioxidants that help to fight free radicals.
- Curcumin. Indeed, it turns out that this pretty golden spice is one of the most powerful anti-inflammatories in the world! Studies have shown that its effects are much stronger than aspirin or ibuprofen! Coriander and curry are also to be consumed regularly.
- Ginger (fresh or powdered), used for centuries in Ayurvedic cooking for its stimulating effects on the immune system.
- Food habits to advocate:
- Favor food from an environmentally friendly agriculture (no pesticide abuse or preservatives). It will bring to your body all the nutrients it contains without adding harmful products, against which your body will have to fight.
- When possible, Cook your dishes yourself (this can be a moment that will allow you to disconnect from work, perhaps a moment to share with family instead of being all on the screens ...). This will allow you to eat dishes less rich in salt, sugar and fat, found in industrial prepared dishes. Consuming processed industrial foods has the effect of promoting inflammatory markers. Preparing one's own dishes also makes it possible to sort ingested foods and to avoid foods for which hypersensitivity is developed. These foods trigger insidious allergic reactions that promote the state of chronic inflammation.
I offer a comprehensive inflammation elimination protocol that includes testing for food sensitivities, nutrient deficiencies and detoxify the body. Take action now…call my office for a free consultation!
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