Guest guest Posted May 28, 2004 Report Share Posted May 28, 2004 Friendly Fire A natural healing process in your body could be the secret cause of diseases. Learn how to start fighting it today by Sarí Harrar Nick yourself with a razor. Burn your tongue on boiling-hot coffee. Any assault on your body, large or small--from a bullet wound to a rattlesnake bite, from dining on spoiled shrimp to scraping your knee in the driveway--puts your immune system on sudden, high alert. You know the result: a familiar red, painful hot spot--inflammation. What you can't see: infection-gobbling macrophages; natural killer cells and T cells that blast infectious invaders with a lethal burst of toxic chemicals; and a host of traffic-directing chemical messengers that orchestrate the whole complex, lifesaving ballet. But in a dramatic series of discoveries from the frontiers of heart disease, stroke, diabetes, and cancer, scientists have uncovered inflammation's dark side. The same swift, take-no-prisoners immune response that's kept the human race alive for millions of years is now killing us. " We already knew that inflammation was a key player in more famously inflammatory conditions, such as rheumatoid arthritis, asthma, multiple sclerosis, and inflammatory bowel diseases such as Crohn's disease, " says Libby, MD, chief of cardiovascular medicine at Brigham and Women's Hospital in Boston, and a professor at Harvard Medical School. " Now, we were finding it in some surprising places. " " This is a fundamental revolution in how we understand what causes heart attacks, strokes, and diabetes, " says Harvard Medical School cardiologist M. Ridker, MD, PhD, director of the Center for Cardiovascular Disease Prevention at Brigham and Women's. " It opens up phenomenal new ways to predict, prevent, and treat killer diseases. " Prevention's discovered even better news: You don't have to wait for medical science to come up with new inflammation-stoppers. You already know how to fight it. In fact, you may be doing what it takes right now. Short-term inflammation--healing a cut, for example--does its job and stops in a few days. In contrast, chronic inflammation can't turn itself off and attacks the tissues it's trying to save. " Our own defense mechanisms bombard us with friendly fire, " says Dr. Libby. Stone-Age Body, Modern Temptations What's gone wrong? We have powerful Stone-Age immune systems, struggling to protect us against 21st-century onslaughts: Too much fat. Too many calories. Too much of the wrong foods. Ongoing, low-grade infections such as gum disease. Even our longevity puts us at risk: Your body is exposed to inflammation triggers longer, and your aging tissues are more easily damaged. These are some of the modern-day triggers for chronic inflammation. High-fat, high-calorie meals. When researchers from the University at Buffalo, State University of New York, fed volunteers a 900-calorie fast-food breakfast (hash browns and two egg-and-English-muffin sandwiches), then examined their blood, they found high levels of inflammatory markers for the next 4 hours. " If people eat fast food-type meals every 3 to 4 hours, (as many do), they're constantly setting the stage for more inflammation, " says lead researcher Paresh Dandona, MD. Refined carbohydrates (think doughnuts and sugary soft drinks) play a role too. Your own fat cells. These fat droplets churn out extra pro-inflammatory proteins known as cytokines (pronounced SIGH-toe-kine, the last syllable rhyming with vine). Cytokines help direct inflammation by carrying chemical signals. " I'm convinced that some of the inflammation we see in overweight people can be traced back to fat tissue itself, " says Dr. Libby. Bad LDLs. Experts once believed that nasty LDL cholesterol clogged arteries the way rust builds up inside a pipe. The truth is far worse: LDLs burrow into artery walls, setting off a massive, prolonged immune-system counterattack that leads to heart attacks and strokes and contributes to high blood pressure. In some people, this may happen even when LDLs are at what's considered a healthy level (100 mg/dl or lower), Dr. Ridker says. Low-grade, long-term bacterial or viral infections. Gum disease, bronchitis, the flu, herpes simplex cold sores, and ulcer-causing Helicobacter pylori infections all churn out inflammatory substances that may keep the immune system on high alert, fanning the flames of inflammation throughout the body. Emotional stress. " Stress hormones such as cortisol and adrenaline may provoke inflammatory changes in the immune system, " says Janice Kiecolt-Glaser, PhD, of Ohio State University. " And when people are stressed for longer periods of time, their ability to shut off the whole inflammatory cascade may be seriously impaired too. " Lack of exercise. Active people have lower levels of C-reactive protein, one of the most important markers of chronic inflammation. Not enough fruits, veggies, or good fats. Produce is packed with inflammation-fighting antioxidants. Good fats--the omega-3 fatty acids found in salmon--help your body make more anti-inflammatory substances. " Douse the Fire " Plan Don't wait! While scientists search for medicines that can prevent or treat the inflammation that fires up heart attacks, stroke, diabetes, and cancer, you can start taking powerful, preventive measures today--at home. Strategy: Choose More Good Fat, Less Bad Why it works: " Good " omega-3 fatty acids--think walnuts, canola oil, cold-water fish such as salmon and sardines, and pumpkin and flaxseeds--give your body the raw materials for making anti-inflammatory hormones called eicosanoids (eye-kah-sa-noids). They're chemical messengers that tell the immune system what to do. While some eicosanoids fan the fire, others (those made with omega-3s) quench it. Eat less of these: Corn, safflower, sunflower, and sesame oils. They're rich in omega-6 fatty acids, the building blocks for inflammation-promoting eicosanoids. " When humans started to evolve, we ate about equal amounts of omega-3 and omega-6 fatty acids, " says Ruth DeBusk, PhD, RD, a geneticist and clinical dietitian practicing in Tallahassee, FL. " Today, we eat 10 to 25 times more omega-6s, because they're found in so many processed foods. The idea is to strike a better balance. " Eat more of these: *A tablespoon of ground flaxseed on breakfast cereal. *A handful of walnuts (10 halves) for a snack. *A salmon salad sandwich for lunch (salmon from a can or pouch, reduced-fat canola-oil mayo, a little pickle relish). Aim for two fish meals per week. *Cook with canola oil too. *Omega-3-enriched eggs, such as Eggland's Best. Strategy: Skip the Trans Fats Why it works: Hydrogenated fats--often used in crackers, cookies, and other baked goods--interfere with the body's ability to produce and use good fats. To judge a food's trans-fat content, just look for the words " hydrogenated " or " partially hydrogenated " on the label. Strategy: Reserve Half Your Plate for Fruits and Vegetables Why it works: Produce is loaded with protective, inflammation-stopping phytonutrients, including antioxidants, which disarm cell-damaging free radicals. Brightly colored fruits and veggies are packed with flavonoids, antioxidants that also block production of inflammation-promoting hormones. Meanwhile, raspberries, raisins, prunes, and some veggies also contain small amounts of salicylates, aspirin-like compounds that can slow down the efforts of an enzyme called COX-2 to make inflammatory pain messengers. Eat more of these: *Frozen flavonoids. Berry-lovers can head for the supermarket's frozen-food case (even in winter) for blueberries, blackberries, cherries, and strawberries. *Broccoli, zucchini, and green peppers in tomato sauce. All contain salicylates. Even in tiny amounts, salicylates may calm inflammation. Strategy: Munch More Whole Grains Why it works: A small study of overweight people found that those eating whole wheat bread, brown rice, and oatmeal--instead of white bread, white rice, and breakfast cereals made from refined grains--reduced their blood levels of C-reactive protein, a sign of inflammation, by 30%. Eat more of these: *100% stoneground whole wheat bread. *Fast whole grains: quick brown rice, whole wheat couscous, whole wheat pasta, and bulgur. *Old-fashioned oats. You can microwave them! Strategy: Sip a Fire-Quencher Why it works: Lots of beverages contain flavonoids--powerful antioxidants. Drink these: *Green or black tea. *Orange or cranberry juice. *Red wine. It contains the powerful antioxidant resveratrol. Up to one glass a day for women (provided you're not at high risk for breast cancer) and two for men can be protective. Or, look for purple grape juice made from Concord grapes. Strategy: Indulge in a Little Chocolate Chocolate is rich in flavonoids, and most of the fat it contains is stearic acid, a type that won't raise cholesterol levels. Aim for 1 oz a day, but allow for the extra calories if you do indulge. Strategy: Add Soy to Your Shopping List Why it works: Two soy compounds--genistein and daidzen--are anti-inflammatory, soaking up free radicals. They also help blood vessels stay flexible (which lowers risk of blockages from clots). Eat more of these: *Soy crumbles instead of ground meat. *Tofu cutlets instead of chicken. *Soy sausage and burgers in place of the beef- and pork-based varieties. Strategy: Hit Your Healthiest Weight Why it works: Body fat itself fuels inflammation. " Overweight adults and children have higher blood levels of several inflammatory substances, " says researcher Undurti N. Das, MD, of the biotech company EFA Sciences LLC. " Once you lose weight, those levels come down to normal. " Here's how to start: *Lose a little. Dropping 5 to 10% of your weight can make a big difference. *Aim for your best BMI (body mass index). A BMI less than 25 is healthiest. *Whittle your tummy fat. Fat packed around internal organs raises risk of heart disease and stroke. Strategy: Move! Why it works: Exercise is a secret antioxidant that starts fighting inflammation before you lose an ounce. " It's a paradox: Immediately after moderate activity, the body actually produces more free radicals, " Dr. Das notes. " In response, your body makes and uses more antioxidants. Ultimately, this cuts levels of inflammation. " In a University of Utah study of 135 women, the fittest had the lowest levels of C-reactive protein--a sign of lower inflammation levels. Do more of these: *Aim for half an hour of activity, 6 days a week--and 45 to 60 minutes if you're trying to lose weight or maintain a weight loss. *Sweat 'n chat. " You want moderate intensity, which means your breathing goes up, and you may sweat a little, but you can talk while doing the activity, " says LaMonte, PhD, MPH, of the University of Utah Fitness Institute in Salt Lake City. " In terms of calories burned, that's 5 to 7 per minute. If you prefer to check your heart rate, we're talking about 65 to 75% of maximal heart rate. " Strategy: Take Aspirin; Ask about a Statin Why it works: Low-dose aspirin (a daily 81-mg baby aspirin, a daily low-dose adult formula, or a regular 325-mg aspirin every other day) helps keep platelets in the blood from clumping and clotting. Experts aren't sure whether low doses also act as an anti-inflammatory. Cholesterol-lowering statins also cut heart and stroke risk, but some experts suspect that statins have an anti-inflammatory effect as well. Strategy: De-Stress! Why it works: Daily meditation, yoga, massage--whatever works to help you relax--can lower levels of stress hormones, taking away some of the fuel that fires up chronic inflammation. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 29, 2004 Report Share Posted May 29, 2004 Hi, Where did this come from? This makes sense on so many levels. It's like the " Unified Theory " of Dieting. 8-] Ellen Shipley > > Friendly Fire > > A natural healing process in your body could be the secret cause of > diseases. Learn how to start fighting it today > > by Sarí Harrar > > Nick yourself with a razor. Burn your tongue on boiling-hot coffee. Any > assault on your body, large or small--from a bullet wound to a > rattlesnake bite, from dining on spoiled shrimp to scraping your knee in > the driveway--puts your immune system on sudden, high alert. > > You know the result: a familiar red, painful hot spot-- inflammation. What > you can't see: infection-gobbling macrophages; natural killer cells and T > cells that blast infectious invaders with a lethal burst of toxic > chemicals; and a host of traffic-directing chemical messengers that > orchestrate the whole complex, lifesaving ballet. > > But in a dramatic series of discoveries from the frontiers of heart > disease, stroke, diabetes, and cancer, scientists have uncovered > inflammation's dark side. The same swift, take-no-prisoners immune > response that's kept the human race alive for millions of years is now > killing us. > > " We already knew that inflammation was a key player in more famously > inflammatory conditions, such as rheumatoid arthritis, asthma, multiple > sclerosis, and inflammatory bowel diseases such as Crohn's disease, " says > Libby, MD, chief of cardiovascular medicine at Brigham and Women's > Hospital in Boston, and a professor at Harvard Medical School. " Now, we > were finding it in some surprising places. " > > " This is a fundamental revolution in how we understand what causes heart > attacks, strokes, and diabetes, " says Harvard Medical School cardiologist > M. Ridker, MD, PhD, director of the Center for Cardiovascular > Disease Prevention at Brigham and Women's. " It opens up phenomenal new > ways to predict, prevent, and treat killer diseases. " > > Prevention's discovered even better news: You don't have to wait for > medical science to come up with new inflammation-stoppers. You already > know how to fight it. In fact, you may be doing what it takes right now. > > Short-term inflammation--healing a cut, for example--does its job and > stops in a few days. In contrast, chronic inflammation can't turn itself > off and attacks the tissues it's trying to save. " Our own defense > mechanisms bombard us with friendly fire, " says Dr. Libby. > > > Stone-Age Body, Modern Temptations > > What's gone wrong? We have powerful Stone-Age immune systems, struggling > to protect us against 21st-century onslaughts: Too much fat. Too many > calories. Too much of the wrong foods. Ongoing, low-grade infections such > as gum disease. Even our longevity puts us at risk: Your body is exposed > to inflammation triggers longer, and your aging tissues are more easily > damaged. > > These are some of the modern-day triggers for chronic inflammation. > > High-fat, high-calorie meals. When researchers from the University at > Buffalo, State University of New York, fed volunteers a 900-calorie > fast-food breakfast (hash browns and two egg-and-English-muffin > sandwiches), then examined their blood, they found high levels of > inflammatory markers for the next 4 hours. > > " If people eat fast food-type meals every 3 to 4 hours, (as many do), > they're constantly setting the stage for more inflammation, " says lead > researcher Paresh Dandona, MD. Refined carbohydrates (think doughnuts and > sugary soft drinks) play a role too. > > Your own fat cells. > These fat droplets churn out extra pro-inflammatory proteins known as > cytokines (pronounced SIGH-toe-kine, the last syllable rhyming with > vine). Cytokines help direct inflammation by carrying chemical signals. > " I'm convinced that some of the inflammation we see in overweight people > can be traced back to fat tissue itself, " says Dr. Libby. > > Bad LDLs. > Experts once believed that nasty LDL cholesterol clogged arteries the way > rust builds up inside a pipe. The truth is far worse: LDLs burrow into > artery walls, setting off a massive, prolonged immune-system > counterattack that leads to heart attacks and strokes and contributes to > high blood pressure. In some people, this may happen even when LDLs are > at what's considered a healthy level (100 mg/dl or lower), Dr. Ridker > says. > > Low-grade, long-term bacterial or viral infections. > Gum disease, bronchitis, the flu, herpes simplex cold sores, and > ulcer-causing Helicobacter pylori infections all churn out inflammatory > substances that may keep the immune system on high alert, fanning the > flames of inflammation throughout the body. > > Emotional stress. > " Stress hormones such as cortisol and adrenaline may provoke inflammatory > changes in the immune system, " says Janice Kiecolt-Glaser, PhD, of Ohio > State University. " And when people are stressed for longer periods of > time, their ability to shut off the whole inflammatory cascade may be > seriously impaired too. " > > Lack of exercise. > Active people have lower levels of C-reactive protein, one of the most > important markers of chronic inflammation. > > Not enough fruits, veggies, or good fats. > Produce is packed with inflammation-fighting antioxidants. Good fats--the > omega-3 fatty acids found in salmon--help your body make more > anti-inflammatory substances. > > " Douse the Fire " Plan > > Don't wait! While scientists search for medicines that can prevent or > treat the inflammation that fires up heart attacks, stroke, diabetes, and > cancer, you can start taking powerful, preventive measures today-- at > home. > > Strategy: Choose More Good Fat, Less Bad > > Why it works: " Good " omega-3 fatty acids--think walnuts, canola oil, > cold-water fish such as salmon and sardines, and pumpkin and > flaxseeds--give your body the raw materials for making anti- inflammatory > hormones called eicosanoids (eye-kah-sa-noids). They're chemical > messengers that tell the immune system what to do. While some eicosanoids > fan the fire, others (those made with omega-3s) quench it. > > Eat less of these: Corn, safflower, sunflower, and sesame oils. They're > rich in omega-6 fatty acids, the building blocks for > inflammation-promoting eicosanoids. " When humans started to evolve, we > ate about equal amounts of omega-3 and omega-6 fatty acids, " says Ruth > DeBusk, PhD, RD, a geneticist and clinical dietitian practicing in > Tallahassee, FL. " Today, we eat 10 to 25 times more omega-6s, because > they're found in so many processed foods. The idea is to strike a better > balance. " > > Eat more of these: > > *A tablespoon of ground flaxseed on breakfast cereal. > > *A handful of walnuts (10 halves) for a snack. > > *A salmon salad sandwich for lunch (salmon from a can or pouch, > reduced-fat canola-oil mayo, a little pickle relish). Aim for two fish > meals per week. > > *Cook with canola oil too. > > *Omega-3-enriched eggs, such as Eggland's Best. > > > Strategy: Skip the Trans Fats > > Why it works: Hydrogenated fats--often used in crackers, cookies, and > other baked goods--interfere with the body's ability to produce and use > good fats. To judge a food's trans-fat content, just look for the words > " hydrogenated " or " partially hydrogenated " on the label. > > > Strategy: Reserve Half Your Plate for Fruits and Vegetables > > Why it works: Produce is loaded with protective, inflammation- stopping > phytonutrients, including antioxidants, which disarm cell-damaging free > radicals. Brightly colored fruits and veggies are packed with flavonoids, > antioxidants that also block production of inflammation-promoting > hormones. Meanwhile, raspberries, raisins, prunes, and some veggies also > contain small amounts of salicylates, aspirin-like compounds that can > slow down the efforts of an enzyme called COX-2 to make inflammatory pain > messengers. > > Eat more of these: > > *Frozen flavonoids. Berry-lovers can head for the supermarket's > frozen-food case (even in winter) for blueberries, blackberries, > cherries, and strawberries. > > *Broccoli, zucchini, and green peppers in tomato sauce. All contain > salicylates. Even in tiny amounts, salicylates may calm inflammation. > > Strategy: Munch More Whole Grains > > Why it works: A small study of overweight people found that those eating > whole wheat bread, brown rice, and oatmeal--instead of white bread, white > rice, and breakfast cereals made from refined grains--reduced their blood > levels of C-reactive protein, a sign of inflammation, by 30%. > > Eat more of these: > > *100% stoneground whole wheat bread. > > *Fast whole grains: quick brown rice, whole wheat couscous, whole wheat > pasta, and bulgur. > > *Old-fashioned oats. You can microwave them! > > > Strategy: Sip a Fire-Quencher > > Why it works: Lots of beverages contain flavonoids--powerful > antioxidants. > > Drink these: > > *Green or black tea. > > *Orange or cranberry juice. > > *Red wine. It contains the powerful antioxidant resveratrol. Up to one > glass a day for women (provided you're not at high risk for breast > cancer) and two for men can be protective. Or, look for purple grape > juice made from Concord grapes. > > Strategy: Indulge in a Little Chocolate > Chocolate is rich in flavonoids, and most of the fat it contains is > stearic acid, a type that won't raise cholesterol levels. Aim for 1 oz a > day, but allow for the extra calories if you do indulge. > > > Strategy: Add Soy to Your Shopping List > > Why it works: Two soy compounds--genistein and daidzen--are > anti-inflammatory, soaking up free radicals. They also help blood vessels > stay flexible (which lowers risk of blockages from clots). > > Eat more of these: > > *Soy crumbles instead of ground meat. > > *Tofu cutlets instead of chicken. > > *Soy sausage and burgers in place of the beef- and pork-based varieties. > > > Strategy: Hit Your Healthiest Weight > > Why it works: Body fat itself fuels inflammation. " Overweight adults and > children have higher blood levels of several inflammatory substances, " > says researcher Undurti N. Das, MD, of the biotech company EFA Sciences > LLC. " Once you lose weight, those levels come down to normal. " > > Here's how to start: > > *Lose a little. Dropping 5 to 10% of your weight can make a big > difference. > > *Aim for your best BMI (body mass index). A BMI less than 25 is > healthiest. > > *Whittle your tummy fat. Fat packed around internal organs raises risk of > heart disease and stroke. > > Strategy: Move! > > Why it works: Exercise is a secret antioxidant that starts fighting > inflammation before you lose an ounce. > > " It's a paradox: Immediately after moderate activity, the body actually > produces more free radicals, " Dr. Das notes. " In response, your body > makes and uses more antioxidants. Ultimately, this cuts levels of > inflammation. " > > In a University of Utah study of 135 women, the fittest had the lowest > levels of C-reactive protein--a sign of lower inflammation levels. > > Do more of these: > > *Aim for half an hour of activity, 6 days a week--and 45 to 60 minutes if > you're trying to lose weight or maintain a weight loss. > > *Sweat 'n chat. " You want moderate intensity, which means your breathing > goes up, and you may sweat a little, but you can talk while doing the > activity, " says LaMonte, PhD, MPH, of the University of Utah > Fitness Institute in Salt Lake City. " In terms of calories burned, that's > 5 to 7 per minute. If you prefer to check your heart rate, we're talking > about 65 to 75% of maximal heart rate. " > > > Strategy: Take Aspirin; Ask about a Statin > > Why it works: Low-dose aspirin (a daily 81-mg baby aspirin, a daily > low-dose adult formula, or a regular 325-mg aspirin every other day) > helps keep platelets in the blood from clumping and clotting. Experts > aren't sure whether low doses also act as an anti-inflammatory. > Cholesterol-lowering statins also cut heart and stroke risk, but some > experts suspect that statins have an anti-inflammatory effect as well. > > > Strategy: De-Stress! > > Why it works: Daily meditation, yoga, massage--whatever works to help you > relax--can lower levels of stress hormones, taking away some of the fuel > that fires up chronic inflammation. > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 29, 2004 Report Share Posted May 29, 2004 Hi, Where did this come from? This makes sense on so many levels. It's like the " Unified Theory " of Dieting. 8-] Ellen Shipley > > Friendly Fire > > A natural healing process in your body could be the secret cause of > diseases. Learn how to start fighting it today > > by Sarí Harrar > > Nick yourself with a razor. Burn your tongue on boiling-hot coffee. Any > assault on your body, large or small--from a bullet wound to a > rattlesnake bite, from dining on spoiled shrimp to scraping your knee in > the driveway--puts your immune system on sudden, high alert. > > You know the result: a familiar red, painful hot spot-- inflammation. What > you can't see: infection-gobbling macrophages; natural killer cells and T > cells that blast infectious invaders with a lethal burst of toxic > chemicals; and a host of traffic-directing chemical messengers that > orchestrate the whole complex, lifesaving ballet. > > But in a dramatic series of discoveries from the frontiers of heart > disease, stroke, diabetes, and cancer, scientists have uncovered > inflammation's dark side. The same swift, take-no-prisoners immune > response that's kept the human race alive for millions of years is now > killing us. > > " We already knew that inflammation was a key player in more famously > inflammatory conditions, such as rheumatoid arthritis, asthma, multiple > sclerosis, and inflammatory bowel diseases such as Crohn's disease, " says > Libby, MD, chief of cardiovascular medicine at Brigham and Women's > Hospital in Boston, and a professor at Harvard Medical School. " Now, we > were finding it in some surprising places. " > > " This is a fundamental revolution in how we understand what causes heart > attacks, strokes, and diabetes, " says Harvard Medical School cardiologist > M. Ridker, MD, PhD, director of the Center for Cardiovascular > Disease Prevention at Brigham and Women's. " It opens up phenomenal new > ways to predict, prevent, and treat killer diseases. " > > Prevention's discovered even better news: You don't have to wait for > medical science to come up with new inflammation-stoppers. You already > know how to fight it. In fact, you may be doing what it takes right now. > > Short-term inflammation--healing a cut, for example--does its job and > stops in a few days. In contrast, chronic inflammation can't turn itself > off and attacks the tissues it's trying to save. " Our own defense > mechanisms bombard us with friendly fire, " says Dr. Libby. > > > Stone-Age Body, Modern Temptations > > What's gone wrong? We have powerful Stone-Age immune systems, struggling > to protect us against 21st-century onslaughts: Too much fat. Too many > calories. Too much of the wrong foods. Ongoing, low-grade infections such > as gum disease. Even our longevity puts us at risk: Your body is exposed > to inflammation triggers longer, and your aging tissues are more easily > damaged. > > These are some of the modern-day triggers for chronic inflammation. > > High-fat, high-calorie meals. When researchers from the University at > Buffalo, State University of New York, fed volunteers a 900-calorie > fast-food breakfast (hash browns and two egg-and-English-muffin > sandwiches), then examined their blood, they found high levels of > inflammatory markers for the next 4 hours. > > " If people eat fast food-type meals every 3 to 4 hours, (as many do), > they're constantly setting the stage for more inflammation, " says lead > researcher Paresh Dandona, MD. Refined carbohydrates (think doughnuts and > sugary soft drinks) play a role too. > > Your own fat cells. > These fat droplets churn out extra pro-inflammatory proteins known as > cytokines (pronounced SIGH-toe-kine, the last syllable rhyming with > vine). Cytokines help direct inflammation by carrying chemical signals. > " I'm convinced that some of the inflammation we see in overweight people > can be traced back to fat tissue itself, " says Dr. Libby. > > Bad LDLs. > Experts once believed that nasty LDL cholesterol clogged arteries the way > rust builds up inside a pipe. The truth is far worse: LDLs burrow into > artery walls, setting off a massive, prolonged immune-system > counterattack that leads to heart attacks and strokes and contributes to > high blood pressure. In some people, this may happen even when LDLs are > at what's considered a healthy level (100 mg/dl or lower), Dr. Ridker > says. > > Low-grade, long-term bacterial or viral infections. > Gum disease, bronchitis, the flu, herpes simplex cold sores, and > ulcer-causing Helicobacter pylori infections all churn out inflammatory > substances that may keep the immune system on high alert, fanning the > flames of inflammation throughout the body. > > Emotional stress. > " Stress hormones such as cortisol and adrenaline may provoke inflammatory > changes in the immune system, " says Janice Kiecolt-Glaser, PhD, of Ohio > State University. " And when people are stressed for longer periods of > time, their ability to shut off the whole inflammatory cascade may be > seriously impaired too. " > > Lack of exercise. > Active people have lower levels of C-reactive protein, one of the most > important markers of chronic inflammation. > > Not enough fruits, veggies, or good fats. > Produce is packed with inflammation-fighting antioxidants. Good fats--the > omega-3 fatty acids found in salmon--help your body make more > anti-inflammatory substances. > > " Douse the Fire " Plan > > Don't wait! While scientists search for medicines that can prevent or > treat the inflammation that fires up heart attacks, stroke, diabetes, and > cancer, you can start taking powerful, preventive measures today-- at > home. > > Strategy: Choose More Good Fat, Less Bad > > Why it works: " Good " omega-3 fatty acids--think walnuts, canola oil, > cold-water fish such as salmon and sardines, and pumpkin and > flaxseeds--give your body the raw materials for making anti- inflammatory > hormones called eicosanoids (eye-kah-sa-noids). They're chemical > messengers that tell the immune system what to do. While some eicosanoids > fan the fire, others (those made with omega-3s) quench it. > > Eat less of these: Corn, safflower, sunflower, and sesame oils. They're > rich in omega-6 fatty acids, the building blocks for > inflammation-promoting eicosanoids. " When humans started to evolve, we > ate about equal amounts of omega-3 and omega-6 fatty acids, " says Ruth > DeBusk, PhD, RD, a geneticist and clinical dietitian practicing in > Tallahassee, FL. " Today, we eat 10 to 25 times more omega-6s, because > they're found in so many processed foods. The idea is to strike a better > balance. " > > Eat more of these: > > *A tablespoon of ground flaxseed on breakfast cereal. > > *A handful of walnuts (10 halves) for a snack. > > *A salmon salad sandwich for lunch (salmon from a can or pouch, > reduced-fat canola-oil mayo, a little pickle relish). Aim for two fish > meals per week. > > *Cook with canola oil too. > > *Omega-3-enriched eggs, such as Eggland's Best. > > > Strategy: Skip the Trans Fats > > Why it works: Hydrogenated fats--often used in crackers, cookies, and > other baked goods--interfere with the body's ability to produce and use > good fats. To judge a food's trans-fat content, just look for the words > " hydrogenated " or " partially hydrogenated " on the label. > > > Strategy: Reserve Half Your Plate for Fruits and Vegetables > > Why it works: Produce is loaded with protective, inflammation- stopping > phytonutrients, including antioxidants, which disarm cell-damaging free > radicals. Brightly colored fruits and veggies are packed with flavonoids, > antioxidants that also block production of inflammation-promoting > hormones. Meanwhile, raspberries, raisins, prunes, and some veggies also > contain small amounts of salicylates, aspirin-like compounds that can > slow down the efforts of an enzyme called COX-2 to make inflammatory pain > messengers. > > Eat more of these: > > *Frozen flavonoids. Berry-lovers can head for the supermarket's > frozen-food case (even in winter) for blueberries, blackberries, > cherries, and strawberries. > > *Broccoli, zucchini, and green peppers in tomato sauce. All contain > salicylates. Even in tiny amounts, salicylates may calm inflammation. > > Strategy: Munch More Whole Grains > > Why it works: A small study of overweight people found that those eating > whole wheat bread, brown rice, and oatmeal--instead of white bread, white > rice, and breakfast cereals made from refined grains--reduced their blood > levels of C-reactive protein, a sign of inflammation, by 30%. > > Eat more of these: > > *100% stoneground whole wheat bread. > > *Fast whole grains: quick brown rice, whole wheat couscous, whole wheat > pasta, and bulgur. > > *Old-fashioned oats. You can microwave them! > > > Strategy: Sip a Fire-Quencher > > Why it works: Lots of beverages contain flavonoids--powerful > antioxidants. > > Drink these: > > *Green or black tea. > > *Orange or cranberry juice. > > *Red wine. It contains the powerful antioxidant resveratrol. Up to one > glass a day for women (provided you're not at high risk for breast > cancer) and two for men can be protective. Or, look for purple grape > juice made from Concord grapes. > > Strategy: Indulge in a Little Chocolate > Chocolate is rich in flavonoids, and most of the fat it contains is > stearic acid, a type that won't raise cholesterol levels. Aim for 1 oz a > day, but allow for the extra calories if you do indulge. > > > Strategy: Add Soy to Your Shopping List > > Why it works: Two soy compounds--genistein and daidzen--are > anti-inflammatory, soaking up free radicals. They also help blood vessels > stay flexible (which lowers risk of blockages from clots). > > Eat more of these: > > *Soy crumbles instead of ground meat. > > *Tofu cutlets instead of chicken. > > *Soy sausage and burgers in place of the beef- and pork-based varieties. > > > Strategy: Hit Your Healthiest Weight > > Why it works: Body fat itself fuels inflammation. " Overweight adults and > children have higher blood levels of several inflammatory substances, " > says researcher Undurti N. Das, MD, of the biotech company EFA Sciences > LLC. " Once you lose weight, those levels come down to normal. " > > Here's how to start: > > *Lose a little. Dropping 5 to 10% of your weight can make a big > difference. > > *Aim for your best BMI (body mass index). A BMI less than 25 is > healthiest. > > *Whittle your tummy fat. Fat packed around internal organs raises risk of > heart disease and stroke. > > Strategy: Move! > > Why it works: Exercise is a secret antioxidant that starts fighting > inflammation before you lose an ounce. > > " It's a paradox: Immediately after moderate activity, the body actually > produces more free radicals, " Dr. Das notes. " In response, your body > makes and uses more antioxidants. Ultimately, this cuts levels of > inflammation. " > > In a University of Utah study of 135 women, the fittest had the lowest > levels of C-reactive protein--a sign of lower inflammation levels. > > Do more of these: > > *Aim for half an hour of activity, 6 days a week--and 45 to 60 minutes if > you're trying to lose weight or maintain a weight loss. > > *Sweat 'n chat. " You want moderate intensity, which means your breathing > goes up, and you may sweat a little, but you can talk while doing the > activity, " says LaMonte, PhD, MPH, of the University of Utah > Fitness Institute in Salt Lake City. " In terms of calories burned, that's > 5 to 7 per minute. If you prefer to check your heart rate, we're talking > about 65 to 75% of maximal heart rate. " > > > Strategy: Take Aspirin; Ask about a Statin > > Why it works: Low-dose aspirin (a daily 81-mg baby aspirin, a daily > low-dose adult formula, or a regular 325-mg aspirin every other day) > helps keep platelets in the blood from clumping and clotting. Experts > aren't sure whether low doses also act as an anti-inflammatory. > Cholesterol-lowering statins also cut heart and stroke risk, but some > experts suspect that statins have an anti-inflammatory effect as well. > > > Strategy: De-Stress! > > Why it works: Daily meditation, yoga, massage--whatever works to help you > relax--can lower levels of stress hormones, taking away some of the fuel > that fires up chronic inflammation. > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
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