Nutrients To Reduce Inflammation Naturally
Inflammation is increasingly understood to be involved in a host of health issues. It is an underlying contributor to virtually all chronic disease.
Three of the key anti-inflammatory compounds in our diet are:
- the omega-3 fatty acids that occur primarily in oily fish and algae
- the polyphenols, valuable nutrients found in fruits, nuts, vegetables and spices and
- the 1-3, 1-6 beta glucans found in yeasts and mushrooms.
Another powerful anti-inflammatory compound is curcumin. Curcumin is the naturally occurring chemical compound found in the rhizomes of the turmeric plant (curcuma longa). It has been shown to have an anti-inflammatory effect on the body due to it’s ability to modulate multiple cell signalling pathways (Tomoko K, Shinsuke II, Hiroshi S, Hidehiko K, and Haruo S, 2014).
The most common causes of chronic inflammation today are 5 lifestyle factors:
1/ Imbalance between Omega-3 and Omega-6 fatty acids
Nutritionists call omega-3 and omega-6 fatty acids “essential” nutrients. The human body needs them for many functions, from building healthy cells to maintaining a healthy heart and brain, but we cannot produce them and therefore must obtain them from the foods we eat. The omega-6 fatty acids produce compounds which are generally pro-inflammatory, while the omega-3 fatty acids break down in the body to produce compounds which are broadly anti-inflammatory.
2/ Not enough fruits and vegetables
Fruits and vegetables are important because they contain, amongst other compounds, polyphenols. These exert powerful, anti-inflammatory effects in the body.
3/ Pro-inflammatory cooking methods
When foods containing proteins are cooked at high temperatures, the protein binds with glucose or other sugars in the food to produce compounds called Advanced Glycation End products, or AGE’s.
Many foods brown at high temperatures and this discolouration is a sign of AGE production. AGE compounds are very pro-inflammatory - and very ageing. AGE’s can also be formed within the body when levels of glucose are too high for too long, as happens in diabetes.
When fats and oils are heated to high temperatures Advanced Lipoxidation End products, or ALE’s are created. These are harmful and highly pro-inflammatory. Higher levels of AGE’s and ALE’s in the body are linked to higher rates of many degenerative diseases.
4/ Being overweight or obese
Excess adipose tissue (fat) secretes pro-inflammatory hormones called adipocytokines.
5/ Free radicals
Free radicals are minute particles formed during the billions of chemical processes that take place in the human body, and make life possible. It is only an excess of free radicals that is damaging to our health. An excess can cause cell and tissue damage and chronic inflammation. There are a number of well-known factors that increase the levels of free radicals in our bodies, which include smoking and exposure to radiation (eg UV, X-rays and all things radioactive.)
- Dr Paul Clayton “Let Food Be Your Pharmaco-Nutrition
Omega-3 and omega-6 fatty acids are “essential” nutrients. The human body needs them for many functions, from building healthy cells to maintaining a healthy heart and brain, but we cannot produce them and therefore must obtain them from the foods we eat. The omega-6 fatty acids produce compounds which are generally pro-inflammatory, while the omega-3 fatty acids break down in the body to produce compounds which are broadly anti-inflammatory.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is why the balance between omega-6 and omega-3 fatty acids in the diet is crucial in determining whether the environment inside our bodies is pro- or anti-inflammatory. The records indicate that for most of recorded history we consumed omega-6 and 3 fatty acids in almost equal amounts, but starting around 1900 omega-6 fatty acids in the diet increased while omega-3 fatty acids fell.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The natural Omega-6:3 Balance according to our genes is below 3:1. When Omega-3 fatty acids make up more than 8% of all fatty acids, your Omega-6:3 balance will be 3:1 or lower.⠀⠀
If you are wanting to maximise your "healthy" lifespan and avoid degenerative diseases, a good place to start is reducing pro-inflammatory foods and increasing your daily consumption of Omega-3.
“Results from a recent trial of the Mediterranean Diet showed a significant reduction in... inflammatory markers. Multiple nutrients from the many diverse foods are responsible for the anti-inflammatory effects of the Mediterranean Diet. They synergise with the high fibre and low energy density of minimally processed plant foods in lowering inflammation. Fish consumption, which is rich in omega-3 fatty acids, contributes to reducing inflammation by activating some anti-inflammatory pathways. Several phytochemicals (such as ferric acid and olechantal) found in whole grains and extra virgin olive oil may also play a role in inhibiting inflammation” -The Path to Longevity, Luigi Fontana⠀
Whole food sources of Omega-3 are small, wild caught and cold water fish, nuts, seeds, marine algae and avocados. Or consider a high quality, natural Omega-3 supplement.⠀⠀⠀
Several human studies show that omega-3 fatty acid intake makes our skin more resistant to sun damage! By reducing skin inflammation and UV-induced gene mutation Omega-3 fatty acids are a powerful ally for healthy ageing.⠀⠀⠀⠀⠀⠀
Shop results-driven omega-3 supplements HERE
Anti-inflammatory Turmeric
Turmeric was originally used over 4000 years ago amongst Vedic culture in India as a fabric dye, culinary spice and for religious ceremony. The plant eventually became an important part of traditional medicine systems such as Ayurveda and Chinese Medicine. It has only been in the past 100 years where turmeric and its bioactive constituent curcumin has gained scientific interested.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The top 4 beneficial actions highlighted in current research include:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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-Anti-inflammatory⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Anti-oxidant⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Anti-carcinogenic⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Neuroprotective ⠀⠀⠀⠀⠀
Karuah Active Turmeric is a potent natural turmeric supplement in a convenient capsule. Shop HERE⠀⠀
Shop Vidafy Curcumin supplements HERE