NATURAL REMEDIES FOR CHRONIC INFLAMMATION – VOLUME 13, ISSUE 3 – JUNE 2021

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In past newsletters, we have looked at the role of some different causes of chronic inflammation, including stress (June 2014) and mental stress, in particular (October 2017), too much exercise (May 2014), and a diet high in sugar and refined carbohydrates (April 2014).

This month I'll discuss the consequences of chronic inflammation. You will see it's not just a matter of a few persistent aches and pains but is potentially much more serious. However, we will also look at ways to reduce inflammation and its possible consequences.

We now know that chronic inflammation plays a central role in many of the most commonly occurring and challenging diseases, including cancer, heart disease, diabetes, and Alzheimer's disease (see below for a complete list).

What is inflammation?

Inflammation is part of the body's immune response, and when it's acute and not dangerous, it's the body's natural defence against damaged cells, viruses, bacteria and so on. It aims to remove these harmful or foreign invaders and heal the body. While acute inflammation starts quickly and usually only lasts a few days, chronic inflammation can last for months or even years when the cause has not been eliminated.

Chronic inflammation can affect any organ. Some symptoms and signs of chronic inflammation include:

  • fatigue

  • abdominal pain

  • fever

  • rash

  • joint pain

There is increasing evidence that chronic inflammation causes and advances many common chronic diseases. Examples include:

  • asthma

  • heart disease

  • rheumatoid arthritis

  • periodontitis

  • digestive problems

  • cancer

  • insomnia

  • depression

  • neurodegenerative diseases, such as Alzheimer's and Parkinson's disease

  • weight gain and obesity

  • blood sugar imbalance and type 2 diabetes

Causes of chronic inflammation include:

  • a poor diet (e.g. high in sugar, other refined carbohydrates and low in fresh fruit and vegetables)

  • minor food sensitivities

  • poor gut health (imbalanced gut bacteria)

  • a sedentary lifestyle

  • lack of sleep

  • excess weight or obesity

  • stress (physical and/or emotional)

  • exposure to air pollution

Natural Remedies for Chronic Inflammation

Avoid foods that cause inflammation, including:

  • sugar

  • trans fats found in fast foods, processed snack foods, partially hydrogenated oil, including most margarine

  • high levels of omega-6 oils: omega-6 fatty acids are important in moderation, but excess levels produce inflammation

  • refined carbohydrates such as white flour

  • MSG

  • gluten

  • casein is in dairy products

  • aspartame

  • alcohol: it's best not to consume alcohol or only do so in moderation

Be sure your diet includes lots of anti-inflammatory foods.

  • vegetables: a minimum of 4-5 servings per day of beets, carrots, cruciferous. vegetables (broccoli, cabbage, cauliflower and kale), dark, leafy greens (collard greens, kale, spinach), onions, peas, salad greens, and squashes.

  • fruits: 3-4 servings per day of healthy fruits, like apples, blackberries, blueberries, cherries, nectarines, oranges, pears, grapefruit, pineapple, plums, pomegranates or strawberries.

  • water: be sure to drink enough high quality purified water for your body weight.

  • beans and legumes: 1 or 2 servings a day of beans, chickpeas or lentils.

  • herbs and spices: unlimited amounts of antioxidant-rich herbs and spices, like basil, chilli peppers, cinnamon, curry powder, garlic, ginger, rosemary, turmeric and thyme.

  • protein: many vegetables contain generous amounts of protein, such as legumes (see above) and mushrooms; other options include organic eggs, grass-fed meats, healthy cheeses, organic poultry and cultured/raw dairy.

  • tea is an excellent natural anti-inflammatory beverage; try 2-4 cups of green, oolong or white tea per day.

Anti-inflammatory supplements:

  • Omega-3 fatty acids have been shown to decrease system-wide inflammation, making them helpful for a wide range of health concerns, especially where inflammation is a problem.

  • Turmeric/curcumin (see the featured product below)

  • White willow bark: Nature's Sunshine's Eight is an excellent source of white willow bark.

  • Bromelain is an enzyme that occurs naturally in pineapple and is very effective for reducing swelling.

  • Resveratrol and quercetin are powerful anti-inflammatory substances, available either as supplements or from foods. Resveratrol is found in the skin of red grapes. Quercetin is found in onions, apples, kale, blueberries and green tea.

Anti-inflammatory practices include regular exercise, enough good quality sleep, and meditation.

If you think you may have health problems related to chronic inflammation; you might try reducing or eliminating any of the causes we've discussed, as well as try the suggested solutions. We would be glad to help you with this. Please call 613.829.0427 for an appointment to identify sources of inflammation, as well as determine which solutions will work best for you.

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Featured Nature's Sunshine product: Turmeric Curcumin

How It Works: Nature’s Sunshine’s Turmeric Curcumin VegCap contains 550 mg of turmeric root extract curcumin. Turmeric contains curcuminoids, the major active constituents of the root which gives turmeric its intense yellow pigment, antioxidant and anti-inflammatory properties. Due to the poor bioavailability of curcuminoids, Turmeric Curcumin also contains black pepper extract and piper nigrum to enhance the bioavailability and absorption of curcumin.

  • Provides antioxidants for the maintenance of good health.

  • Used in Herbal Medicine to help relieve joint inflammation.

  • Traditionally used in Ayurvedic medicine as an antiparasitic and to improve digestion.

Supplements
There are a number of supplements to help you maximize your liver and kidney health. You can find information about these products and purchase them in our online store:

  • Turmeric/curcumin

  • Eight

  • Ginger

  • Lavender, Organic Essential Oil

  • Passion Flower

  • Stress Pak

  • Stress Formula

  • Super Omega 3

  • RE-X

  • Zambroza

References:

  1. Axe J. Chronic inflammation at the root of most diseases + how to prevent! https://draxe.com/health/inflammation-at-the-root-of-most-diseases/ December 12, 2018. Accessed May 18, 2021.

  2. Exercise and relaxation. Newsletter June 2014;6(3) https://www.ramilas.com/news/exercise-and-relaxation-june-2014-volume-6-issue-3.html Accessed May 21, 2021.

  3. Mental stress and inflammation. Newsletter October 2017;9(7) https://www.ramilas.com/news/2017/10/29/mental-stress-and-inflammation-october-2017-volume-9-issue-7 Accessed May 21, 2021.

  4. A marathon of exercise. Newsletter May 2014;6(2) https://www.ramilas.com/news/a-marathon-of-exercise-may-2014-volume-6-issue-2.html Accessed May 21, 2021.

  5. The good the bad and the sweet. Newsletter April 2014;6(1) https://www.ramilas.com/news/the-good-the-bad-and-the-sweet-april-2014-volume-6-issue-1.html Accessed May 21, 2021.

  6. Stow J. Explainer: what is inflammation and how does it cause disease? https://theconversation.com/explainer-what-is-inflammation-and-how-does-it-cause-disease-84997 December 3, 2017. Accessed May 18, 2021.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge but we are not responsible for any errors in our sources of information.