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Chronic inflammation:
What you don't know can hurt you
Simple dietary measures you can take to control this dangerous condition
By Dr. Phil Maffetone

Cancer, heart disease, stroke, Alzheimer's and diabetes are among the deadly and feared diseases many people strive to prevent with a healthy diet and lifestyle. However, many people are unaware that a condition known as chronic inflammation can be the first step in the development of these serious diseases. Worse yet, few people with chronic inflammation are aware they have it, and fewer still know what simple dietary measures they can take to control it. While many people automatically tum to asplrm and other non-steroidal anti-inflammatory drugs (NSAIDs) to control inflammation, this does not address the true problem and may lead to further chemical imbalance, delayed healing and many other side effects. On the other hand, a variety of foods has been shown to powerfully combat chronic inflammation in a healthful manner and without side effects. These foods include essential fats - especially omega-3 oils - and foods such as ginger, garlic, raw sesame-seed oil, citrus peel, and the spice turmeric. What is inflammation? To better understand how to control inflammation, it is important to first understand how it works. Inflammation is typically thought of as the painful result of a sprained ankle, a swollen knee or the reddish edges of a paper cut. In fact, inflammation is the healthy body's initial response to traumas such as these, as well as repetitive daily activities such as typing or walking. Inflammatory chemicals are produced as the first phase of the recovery and healing process. When their task is complete the body's natural anti-inflammatory chemicals finish the job of healing. When this process remains in balance, inflammation does not become chronic. For many people, however, the body's natural inflammatory chemicals are not countered by its antiinflammatory chemicals. In some this is asymptomatic and therefore goes undetected. In others, possible signs and symptoms of chronic inflammation such as arthritis, colitis, sinusitis, fatigue, cataracts, hair loss and chronic pain lower the quality of life. In addition, more than 60 percent of the U.S. population is overweight, and increased body fat has also been shown to produce chronic bodywide inflammation. When chronic inflammation is maintained it can lead to more serious diseases including cancer, heart disease, Alzheimer's, diabetes and many others. In fact, research indicates that chronic inflammation, which can be measured through simple blood tests such as C-reactive protein, may be an even better indicator of heart disease than elevated cholesterol. Controlling inflammation As mentioned previously, many people reach for aspirin or other NSAIDs in the attempt to control inflammation and ward off disease, especially heart disease. However, the real answer to controlling inflammation and preventing disease lies in nutrition. Certain foods can have powerful antiinflammatory effects. The body's natural anti-inflammatory system depends primarily upon properly balanced consumption of three types of dietary fats to manage inflammation. In general, omega-6 and omega-3 essential fats produce anti-inflammatory effects, and saturated fats produce inflammatory effects. Omega-6 and saturated fats Omega-6 fats are found mostly in vegetables, as well as their oils, including safflower, sunflower, com and soy. These fats are prevalent in most diets. The trouble is, ifyof eat too much omega-6 fat, there is the possibilitY it will convert in the borfy to saturated fat. Saturated fats are primarily found in dairy products, with lesser amounts in meats, egg yolks and shellfish. While many people think of saturated fats as "bad" fats, they are necessary for good health. It's only when they are consumed in amounts that are too high and are not balanced with omega-6 vegetable oils and omega-3 oils that problems can occur. Omega-3 fats Omega-3 fats form powerful anti-inflammatory chemicals in the body. Most diets lack adequate omega-3 oils, although there is no danger of these oils converting to saturated fat in the body. In addition to reducing inflammation, omega-3 fat can also help to lower high blood pressure, improve carbohydrate metabolism, increase the body's ability to bum fat, reduce cholesterol and triglycerides, and improve immune function. The best dietary sources of omega-3 fats are raw or lightly cooked wild fish (not farm-raised) such as salmon, mackerel and sardines. Flax and pumpkin seeds, walnuts, beans, and green leafy vegetables are also good sources of omega-3 oils. Since most diets lack these ideal food sources, many people supplement with EP A/DHA fish oil or flaxseed oil to control inflammation. Anti-inflammatory food sources In addition to omega-3 fats, foods such as ginger, garlic, raw sesame-seed oil, citrus peel, and the spice turmeric can also be helpful in reducing inflammation. Ginger and garlic have powerful antiinflammatory properties and other therapeutic effects, including improved immune function. Both can be found in the produce section of grocery stores and make wonderful additions to many foods. Raw sesame-seed oil contains sesamin, which prevents omega-6 fats from converting to inflammation-promoting saturated fats in the body. However, sesamin is easily destroyed by heat, thus it is very important that sesame-seed oil be consumed raw, not toasted or cooked in any way, to ensure its therapeutic value. In fact, many of the foods mentioned in this article provide the most health benefits when consumed in a raw state. A phytochemical called limonene, found in the oils of citrus-fruit peels, has anti-inflammatory properties and also helps protect the skin from harmful effects of the sun. \Vhile most people toss the peels and eat the fruit, those who want to reduce inflammation should also eat the peels, including the soft white pith found under the skin. This may strike some as unusual and perhaps unappetizing, but even a relatively small amount of the bitter peel can provide anti-inflammatory benefits. The spice turmeric has powerful anti-inflammatory effects. It can be used to add flavor to a number of foods, from eggs to steamed vegetables, and is commonly a major ingredient in curry. Thinking about supplements In addition to taking dietary measures to control inflammation, ask your doctor if you require supplementation with omega-3 oils or other food factors to reduce the effects of this potentially dangerous condition. If you are among the millions of people who suffer from chronic inflammation this may improve your quality of life now and may ultimately prevent the development of more serious diseases.

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