Dr. DeLaney Newsletter November 2010
Rebecca Bogart
Reducing Inflammation with Natural Therapies
Inflammation is a natural process in the body which occurs when there has been some type of injury or assault to ones system. A splinter is a perfect example of an injury that breaks the skin and brings along with it a bacterial invasion into the tissues. In response to bacteria being introduced into the tissues, the body sets into motion a reaction that brings blood to the area making it red and swollen. This reaction in effect helps to wall off the area and to prevent the bacteria from invading more of the surrounding tissues. Fortunately, most of the time this system works well, which prevents the bacteria from spreading and entering more of the surrounding skin and blood vessels.
So in the case of splinters, bites and cuts the bodies inflammation response is important and is considered a healthy response. However the process of inflammation also goes on inside of us. Every organ system and tissue can be affected by inflammation. Arthritis is inflammation of the joints, gastritis-inflammation of the stomach, and bronchitis-inflammation of the bronchial tubes in the lungs. Name an organ and add the ending “itis” to it and you have inflammation of that body part.
Inflammation can also be internal and go undetected for many years. The inflammatory response is now considered to be a part of most diseases processes that happen slowly and go undetected for quite some time until there is tissue damage. Atherosclerosis is one example where the lining of the blood vessels is damaged and the body responds by walling off the injury with blood clots, calcium deposits and finally cholesterol to protect the injured vessel. Over time this becomes plaque which narrows the blood vessel and reduces blood flow to the heart, brain, kidneys or any organ or tissue in the body. Alzheimer’s disease and dementia are other examples where inflammation is believed to play a role in the disease process.
Trans fatty acids, produced by the food industry when oils are processed to use in the manufacture of foods to improve their shelf life, are one of the main contributors to this internal inflammatory process. Trans fats are known contributors to heart disease and cancer, one of the reasons the government has begun removing them from foods we eat.
Many processed foods with their added fats, food coloring and additives contribute to this inflammatory response as well. Even pollutants in the air we breathe or the water we drink may contribute to the chronic and silent process of inflammation. For some people foods containing gluten or lectins, particularly grains, may also be the underlying source of inflammation.
Below I have listed ways that you can begin to reduce the inflammation response that may be contributing to our aging process and the eventual development of chronic disease. Begin by making one change a week and by the end of the list you will likely find an improved sense of well-being and also reduce your own internal inflammatory response.
Natural Ways of Reducing Inflammation
Dietary Suggestions
1. Avoid unhealthy trans fats in fried foods, vegetable oils, baked goods. Use primarily olive oil and butter when cooking.
2. Minimize all refined forms of sugar in your daily food intake especially high fructose corn syrup. Use honey, maple syrup and or stevia as a sweetener in tea or coffee.
3. Eat 5-10 servings (1/2 cup) per day of fruits and vegetables. Use olive oil as a salad dressing and butter or cheese as a sauce on your vegetables. Healthy fats promote the absorption of lycopene, beta-carotene and minerals.
4. Know you food sources. Grow as much as you can, shop locally and eat organic pastured raised eggs and meat.
5. Filter you water with a charcoal filter pitcher or one that fits onto your faucet.
6. Include foods daily known to reduce inflammation: any fruits that are blue, purple or red, such as blueberries, grapes, blackberries, raspberries, etc.
7. Cook with onions, ginger, tumeric, garlic, rosemary whenever you can as these herbs have anti-inflammatory properties.
8. Include fish in your diet 2 times a week, especially wild caught salmon and oily fishes such as sardines and blue fish.
9. Exercise daily-walking as often as possible and using weights 3 times a week for 30 minutes. Dance, do yoga or hula hoop. Have fun with whatever you are doing!!
Supplements for Reducing Inflammation
1. Have your vitamin D3 levels checked. Use an oil based supplement to bring your levels up to 65-80 mmol. Often more is needed to bring the levels to normal but once they are within this range 2,000-4,000 IU’s per day are effective to reduce inflammation.
2. Fish oil. Use a high quality fish oil (impurities have been removed) taking enough capsules or liquid to achieve 1-2 grams per day.
3. OPC-3 A combination of foods and nutrients to reduce inflammation in tendons, muscles and joints. Use as directed by your practitioner.
Susan R. DeLaney, ND
- Becca
Rebecca Bogart
Office/Finance Manager
The Wellness Alliance
919-932-6262 ext.10
TheWellnessAlliance.com
