Reducing Inflammation and Associated Disease Risk

Inflammation is the body's response to injury and disease, a function of the immune system. But like so many issues, too much of a good thing can be damaging to our health. Inflammation has been causally linked to such diseases as heart disease, cancer, high blood pressure, stroke and even aging.

Doctors normally function by treating symptoms, performing surgery, and prescribing medicine. They generally are not as interested in affecting changes in lifestyle and diet. Of course, imagine how you might feel if you went to your doctor because heart disease runs in your family and he told you to sleep more, eat more vegetables and exercise 45 minutes a day, then sent you home with nary a prescription or test ordered.

Thankfully, we don't have to live in an either/or world. We can medically treat and monitor our disease and also make changes in our lifestyle and diet to reduce our risks of disease. In earlier articles, I covered the links between inflammation and disease and the causes of inflammation. Here I will explore the clinically tested ways to reduce inflammation which will, in turn, reduce risks of heart disease, cancer, and stroke.

First, and I won't spend much time on this one, quit smoking through whatever means necessary. Smoking is a direct cause of inflammation and disease.

In terms of diet, we should avoid 'bad' foods and consume more 'good' foods.

So, what should we avoid? Eliminate partially hydrogenated vegetable oil, an ingredient in many packaged foods and a direct cause of inflammation.

Some edibles have an anti-inflammatory effect. Olive oil has been shown to not only decrease inflammation, but also is an effective mild pain killer. In kindness to your wallet, there is no difference in the anti-inflammatory effect of extra-virgin compared with 'lower' grades of olive oil, though the freshness of the olive oil is important. (Nature 2005)

Tumeric, an ingredient found in curry, also has a natural anti-inflammatory effect. (University of Arizona 2006) Ginger, a relative of tumeric, also contains anti-inflammatory chemicals.(Journal of Medicinal Food Sept 2005)

Omega-3 fatty acids, found not only in fatty fish but also in flaxseed, walnuts, and tofu is anti-inflammatory. Leafy greens contain GLA (gamma-linolenic acid) which boosts the anti-inflammatory effects of omega-3 fats. Eat them in proximity or together with your chosen source of omega-3.

Lastly, anti-oxidants reduce inflammation. Practically speaking, a very good dietary way to consume anti-oxidants is to heat heaps and heaps of colorful vegetables and fruits, as well as whole grains (which contain vitamin E.)

Moving on to potential lifestyle changes which reduce inflammation, we'll start with sleep. (UCLA 2006) Even one night's lack of sufficient sleep increases inflammation. Do everything you can to ensure sufficient sleep, including moderate exercise, going to bed on time and in the right environment for sleep. A recent study showed that people who nap in the afternoon 3 times a week for at least 30 minutes have fewer heart attacks. (Archives of Internal Medicine 2006)

Exercise has long been the domain of the super-health freaks, but many studies now conclude that moderate exercise done regularly provide many health benefits. One such benefit is a reduction in inflammation for women who exercise 45 minutes per day. (Ulrich 2004)

Whether you consider alcohol consumption a component of diet or lifestyle, there is no doubt that how much you drink and how often has direct consequences on systemic inflammation. Here are the facts: Moderate regular alcohol consumption reduces overall inflammation, while excessive consumption increases inflammation. People who don't drink alcohol at all hav higher levels of inflammation than moderate drinkers, but substantially lower levels than heavy drinkers and binge drinkers. (Circulation 2004)

Disease vectors for inflammation are rather straightforward. Bacterial infections like UTIs or the insidious C. pneumoniae raise inflammation levels. While taking antibiotics without evidence of a bacterial infection can lead to 'super-bugs,' genuine infections should be treated if necessary. Some auto-immune diseases are typified by inflammation and should be taken seriously both on their own merit and because of the risk of inflammation associated disease. Type II diabetes and insulin resistance must be controlled, as the chemical resistin causes CRP production. Obesity is another serious medical issue in terms of inflammation; excess fat cells contribute to inflammation because they produce chemicals which cause inflammation, including cytokines and resistin.

Medication can also reduce inflammation. Aspirin has long been known to reduce heart attack risk. Originally, it was thought that this effect was because of aspirin's anti-clotting properties. Now we know that those blood thinning properties peak within a few months and wear off after a few years. (Journal of the American College of Cardiology 2004) Long term aspirin use is now suspected to work against heart disease by reducing inflammation.

Statins, usually prescribed for high cholesterol, also have a significant impact on CRP, the indicator for inflammation.

Inflammation as a cause of disease is still a young working theory, but there is much evidence in its support. Many of the changes we can make in our way of life are not difficult or costly and could add years of healthy, comfortable living.