Anti-Inflammatory Eating

[Guest guest]

By Tallmadge

When pharmaceutical executives announced they were pulling their

company's hugely popular anti-inflammatory drug, Vioxx, off the market last

fall because of safety concerns, my clients began to ask questions.

Are drugs the only answer to the problem of inflammation, which many of

them did not realize they might have? Was there anything they could do to

prevent it short of taking other medications.

Fortunately, what you eat -- or don't eat -- can profoundly affect

inflammation. And that is important, because inflammation contributes to

illnesses that are chronic, costly and corrode our quality of life.

Inflammation is a silent killer. You don't see it or even feel it until

after many years, when it can blossom into or contribute to full-blown

problems such as heart disease, high blood pressure, cancer, Alzheimer's or

arthritis.

How could inflammation contribute to so many seemingly unrelated

illnesses? Inflammation is your natural defense against disease-causing

microbes. It can happen anywhere in your body. When you cut your finger and

it becomes red, swollen and painful, that's inflammation at work. It's your

body's way of fighting infection, and it's a lifesaver. Once healing begins,

inflammation ceases, and the body resumes normal functioning.

But that immune response, which is constantly on patrol to prevent

diseases throughout our body, in our blood vessels and organs, sometimes

doesn't shut down, and inflammation becomes chronic.

" In the blood vessels, inflammation may cause fatty plaque to rupture,

form blood clots and lead to heart attack or stroke, " said Rick Weissinger,

a Delaware consultant nutritionist, at a Washington University

conference recently. " Inflammation has also been found to predict the

development of both hypertension and diabetes. And emerging research shows

that inflammation is involved in the gene mutations that cause cancer and in

furthering cancer growth. "

There is also evidence that in the brain, inflammation attacks nerve

cells, and may contribute to dementia and Alzheimer's disease.

How do you know if you have chronic inflammation? Scientists look for

" biomarkers " in the blood. These are biological signs that indicate the

presence of inflammation and suggest increased disease risk. One of the most

well-known is C-reactive protein (CRP), which correlates with heart attack

risk and for which there is a clinical test available in your doctor's

office.

The cause of chronic inflammation can be genetic or environmental.

Scientists have found that smoking, high blood pressure, excess body fat, a

sedentary lifestyle and eating a poor diet all increase various inflammatory

biomarkers and contribute to chronic inflammation and disease.

Studying inflammation is relatively new, and there are still

inconsistencies in the data. But researchers have found that certain foods

appear to reduce inflammatory markers. A diet high in these foods can hedge

against our constant exposure to pathogens. These " anti-inflammatory " foods

act a lot like anti-inflammatory medications -- without the side effects --

and may reduce inflammation by continuously supplying the body with

nutrients and compounds that keep the immune response at bay.

Here are some foods that researchers believe will reduce inflammation:

• Fish The omega-3 fatty acids DHA and EPA, found in oily fish such as

salmon, herring, anchovies and sardines, are the compounds that work most

consistently. Several studies have concluded that fish and fish oil reduce

heart disease by cutting arrhythmia, blood-clotting and inflammation.

High-fish diets may also reduce the incidence of Alzheimer's and dementia.

And emerging research shows omega-3s found in fish and other sea creatures

may also reduce cancer risk, arthritis, asthma, psoriasis and other

inflammatory diseases.

• Flaxseed and walnuts New research has found that the plant version of

omega-3 fatty acids, ALA, found in flax seeds and walnuts, reduces

inflammation. A study published in the Journal of Nutrition last year found

that Americans who consumed at least 2.3 ounces of walnuts and flaxseed

daily had reduced levels of CRP and other inflammatory markers.

• Vitamins E and C A study published in the journal Clinical and

Experimental Immunology last year found that children who ingested vitamins

E and C had lower levels of inflammatory markers. The condition of some

asthmatic children improved. Nuts, seeds and oils, especially wheat germ

oil, sunflower seeds and almonds, are high in vitamin E. Fruits and

vegetables, especially strawberries, oranges, cantaloupes, tomatoes,

mangoes, cauliflower, broccoli and sweet potatoes, are high in vitamin C.

Many nutritionists' tips for reducing inflammation are the same advice we

give patients for living a healthy life, losing weight, preventing disease

and increasing longevity. Among them are:

• Follow a Mediterranean-style or vegetarian diet Research published in

the Journal of the American Medical Association last year showed that

inflammatory biomarkers were reduced in a Mediterranean diet group that ate

at least nine to 11 ounces of fruit, four to six ounces of vegetables, one

to two ounces of walnuts and 14 ounces of whole grains or legumes daily.

That group also increased its consumption of olive oil. A control group ate

the same level of carbohydrates, protein and fat, but they didn't eat as

many complex carbohydrates, or as much fiber or olive oil and ate more

saturated fat and cholesterol.

• Lose body fat Most scientists will agree that weight loss is probably

the most effective way to reduce inflammatory markers. Research has shown

that fat tissue produces pro-inflammatory compounds -- which may help

explain why obesity is correlated with heart disease, hypertension, cancer,

arthritis and other inflammatory diseases.

• Cut back on fatty meat and high-fat dairy products Foods high in

certain saturated fats, found in meats and dairy products, increase

biomarkers of inflammation, according to a study published in the American

Journal of Clinical Nutrition last year. A story published in the journal

Angiology in 2000 found that men and women eating a high-protein,

low-carbohydrate diet increased their CRP by 61 percent. " Low Carb diets may

initially cause a drop in bad (LDL) cholesterol levels, however the risk of

heart disease is still high because markers of inflammaton increase, said

M. Fleming, author of the study and the book " Stop Inflammation

Now. "

Tallmadge is a Washington nutritionist and author of " Diet

Simple " (Lifeline Press, 2004). Send e-mails to her at food@....

[Guest guest]

Agreed, inflammation is perhaps the common thread in many life-style diseases.

Another possibly interesting data point is the recent post linking aerobic

exercise to reductions in CRP. Not sure if it is a direct

effect, or indirect via reduced fat mass, but worth considering for general

health.

JR

-----Original Message-----

From: Francesca Skelton [mailto:fskelton@...]

Sent: Thursday, January 27, 2005 12:04 PM

support group

Subject: [ ] Anti-Inflammatory Eating

By Tallmadge

When pharmaceutical executives announced they were pulling their

company's hugely popular anti-inflammatory drug, Vioxx, off the market last

fall because of safety concerns, my clients began to ask questions.

Are drugs the only answer to the problem of inflammation, which many of

them did not realize they might have? Was there anything they could do to

prevent it short of taking other medications.