The Inflammation Guide

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Childhood obesity, diabetes, rate of cancer is on the rise. Without taking care of diabetes, billions and dollars goes into it, and without fixing our diet lifestyle, behavioral changes, nothing will improve. Of all the new health buzzwords touted these days, inflammation wins the race by far. Naturopathic docs are giving recipes for home remedies to reduce it and oncologists are learning more and more just how closely inflammation is to the development of cancer. 

Everything is arguably related to inflammation. It can cause cancer, skin conditions, allergies, muscle pain, joint pain, headaches and painful menstruation. So what exactly is inflammation? It's a combination of heat, pain, redness and swelling that happens externally or inside the body. 

A new field of epigenetics — the study of gene expression and how the epigenome influences DNA is digging deeper into how inflammation effects the body and how we can prevent it. We all know half of genes came from our father and other half from our mother, but many people don't understand their family history. The expression of genes regulating inflammation and immune function are under your control depending on the toxins or  nutrients you're putting in your body. 

By looking at inflammatory markers. Inflammation gets to the heart of what we're all destined to develop, when it comes chronic diseases. In cancer alone, it has increased from 1 in 3 to 1 in 2 people who will develop cancer worldwide.

Inflammation is often due to consuming processed foods, fast foods, white sugar, white flour and head damaged oils. They are turning on numerous genes that promote inflammation causing cancer, heart disease. Inflammation often begins in the gut, destroying gut bacteria that releases inflammatory chemicals that produce inflammation promoting cancer throughout the body. 

The Mediterranean Diet is a great way to eat and lead a healthy lifestyle as well as helps reduce inflammatory markers. Wheat, dairy and sugar tend to be the biggest proponents of inflammation. Foods that support the liver which is responsible for ridding the body of toxins are especially important such as: 

  • Avocados: Avocados are great for our liver because they help our bodies produce a powerful antioxidant called glutathione. Glutathione helps the liver get rid of harmful toxins. Avocados are also loaded with heart-healthy monounsaturated fatty acids, fiber, and potassium and are extremely nutritious. They can also help lower cholesterol and triglyceride levels, help you lose weight, and may even help prevent cancer. 
  • Walnuts: Walnuts are another type of food that is high in the same antioxidant as avocados, glutathione. Walnuts are also rich in omega-3 fatty acids. Both glutathione and omega-3 fatty acids help improve liver function as they aid the liver in its cleansing process. This nut also has tons of arginine, which is an amino acid. Arginine helps the liver detoxify ammonia. Make sure you chew and break down the nuts in your mouth before swallowing so that these important antioxidants and amino acids are fully extracted for absorption.  
  • Leafy greens are one of the most important foods we can eat to help cleanse the liver. These are good for our liver because they can protect it from harmful substances that may be in some of the food we consume. They can neutralize chemicals, pesticides, and minerals that pass through our body which can either be acidic or toxic. Leafy greens like lettuce, spinach, arugula, or mustard greens are excellent choices to try as they help improve the flow of bile within the liver, which helps remove toxins and waste from our blood and organs. 

  • Apples are rich in pectin, which helps the liver to cleanse and get rid of toxins within the digestive tract. As a result, the liver is better able to process and filter out the amount of toxins that pass through it. 

  • Green tea: Green tea is rich in antioxidants called catechins. Catechins are known to improve liver function. However, beware of taking green tea supplements which contain high amounts of catechins. In high doses, catechins can be toxic to the liver. The recommendation is to drink one cup of green tea every day or at least every now and then. Green tea in the liquid form has a much lower amount of catechins. 
  • Garlic is excellent for your liver because it helps turns on enzymes in your liver that get rid of harmful toxins. Garlic is also high in selenium and allicin, which are two natural compounds that help the liver restore itself. Allicin is also what gives garlic its distinct garlic smell. The compounds in garlic can also help reduce blood pressure, improve cholesterol levels, reduce your risk for heart disease, improve bone health, and may help you live longer in general. Garlic also contains antioxidants which may help prevent dementia and Alzheimer’s disease. 
  • Turmeric is an important spice for the liver. It supports enzymes in the liver which help rid the organ of harmful dietary toxins, such as carcinogens. Turmeric also promotes the production of bile in the liver, which helps our bodies digest fats in the small intestine. 
  • Cabbage helps activate essential liver detoxifying enzymes which are necessary to cleanse the liver of toxins. Great ways to incorporate more cabbage in your diet are by eating kimchi, sauerkraut, or even cabbage soup. 

Simple diet lifestyle changes can fight this. 

  • Rule of 3rds for your diet:
    • 1/3 healthy proteins
    • 1/3 healthy carbs
    • 1/3 healthy fats (increased amount of omega 3 fatty acids)
  • Black raspberries are a great source of antioxidants
  • Coffee and tea protect against inflammation, turn on tumor suppressor genes
  • Buy organic spinach and kale
  • Chicory is loaded with pre-biotic nutrients, turn off hunger sensors in brain
  • Eat beans and dark greens — full of folic acid
  • Consume lean animal protein each day
    • Vitamin B6 and B12 are essential nutrients and meats like lean turkey, chicken and fish are a great source
  • Track your HRV (heart rate variability)
    • Stress is a huge indicator of how your genes will express themselves
    • HRV measures the intervals between your heartbeats
    • Low HRV is associated with heart attacks

By looking at your gene expression, we can determine healthy diet and lifestyle choices for each individual because we're looking at the most fundamental levels. Small daily choices can fight genetic predispositions and fight chronic long term disease.