Newsletter #6: The Importance of Reducing Systemic Inflammation
March 6, 2012
Learn how systemic inflammation is a strong risk factor for all of the common diseases of aging. Please take 8 minutes of your time to listen to Dr. Hyman’s informative presentation of this subject. You will need to view this video clip to fully understand this newsletter.
What you need to do:
Start by eliminating sugar and transfat (which are in virtually all processed food) and are at the top of the list in terms of foods to avoid. Eat a healthy plant based diet. The essentials are covered in the video and in more detail in newsletters 1 and 2 which also include book and movie recommendations.
Exercise plays a large role in reducing inflammation. Newsletter 3 is a good place to start for folks who are in a quandary about how to get started inexpensively at home.
Our response to stress plays a large role in compromising our health in many ways including promoting inflammation. In the midst of life’s difficulties people who are chronically stressed may feel helpless but, if you make the effort, there is much you can do to restore your health and happiness. Please review newsletter 4. While I can only advise you regarding exercise and diet, we have a stress reduction program at our clinic which is integrated with acupuncture treatment and referral resources.
Take a good multivitamin and 2000 milligrams of omega 3 fish oil and a good probiotic.
Be sure to supplement with the “good fats”; nuts, seeds, olive oil, avocado, wild caught salmon, sardines etc.
See your dentist for regular checkups. Poor dental hygiene can be a major contributor to your inflammatory load and can lead to other health problems.
Keep your fasting blood glucose below 90.
Make sure you are getting adequate sleep. Be sure to tell me or your primary care doctor if you have chronic sleep disturbance.
For those of you that follow these guidelines, you are already doing a good job of preventing systemic inflammation, insulin resistance and metabolic syndrome. All of which are interrelated underlying risk factors for all of the most common diseases. You will feel and look better for your efforts and will have taken a giant step in reducing your health risks across the board!
There are several useful blood chemistry markers that may indicate risk for systemic inflammation but the single most important blood test for determining your inflammatory level is the high sensitivity C-reactive protein (hs-CRP) test. It is inexpensive and your primary care M.D. may have already checked you. If not, I request this test for all of my co-primary care patients and will gladly do so for you.
In addition to those factors such as diet and exercise, which you have control over, what are some of the other health factors that trigger low-grade systemic inflammation?
There can be many reasons for chronic inflammation but one of the most common is your digestive system. Gastrointestinal dysfunction caused by bacterial or parasitic infections, as well as food sensitivities and gluten intolerance can all lead to increased intestinal permeability, mal absorption, abnormal immune response and chronic inflammation. Even the best diet cannot offset these effects. Often symptoms of abnormal bowel function, bloating gas or discomfort may be present but, in the case of food sensitivity, symptoms such as fatigue, headaches and even joint and muscle pain may be the only symptoms that something is amiss. Pay attention to your body, symptoms are the body’s early warning system. For many patients with chronic health problems this is a key to recovery.
Another major source of low-grade chronic inflammation is insulin resistance. Insulin resistance is a gradual process in which receptor sites on the cell membranes get less and less sensitive to insulin. The result is a decreased ability of insulin to transfer blood glucose into the cells where it can be used for energy. When fasting glucose is 90 or above I strongly encourage tightening up on the preventive health care guidelines and treat as necessary with corrective supplements.
The effects of inflammation on the immune system involve a complex multi-level process. It relies heavily on chemical messengers called cytokines that help control things like blood vessel permeability (leakiness) and vasoconstriction/dilation at the injury site. Some of these cytokines promote inflammation such as interleukin IL-6 while others help decrease inflammation such as IL-10. Several studies reveal that both manual and electro-acupuncture can have a dramatic effect on both leukocytes (white blood cells) and their associated cytokines. Specifically, acupuncture was shown to decrease interleukin-6 and increase interleukin-10. This not only effects recovery from local pain and inflammation but helps to lower systemic inflammation as well.
Acupuncture also can lower the stress response through effects on the autonomic nervous system by normalizing cortisol levels (and other stress hormones) which, in turn, also helps to reduce inflammation throughout the body.
Congratulations if you have read this far! Prevention in the form of a healthy life style is by far the most important factor in preventing serious disease and promoting a long and vital life. I hope you will be motivated to use this information.
To your health and wellbeing,
Dennis R Tucker, Ph.D., L. Ac.
