Chronic Pain & Inflammation
Every
disease process is either caused by or strongly influenced by inflammation.
Jack Challem, Author of The Inflammation Syndrome
Medically
speaking, if you have pain for less than six weeks, it is considered acute,
whereas any pain lasting longer is termed chronic.
Pain is most often
accompanied by some level of inflammation. Inflammation is the body’s
natural reaction to an injury, irritation or infection (both viral &
bacterial). The key symptoms of inflammation are: heat, swelling and redness at
the affected site.
The type of pain and inflammation that most of us are familiar with is joint pain. In fact, just a few short years ago, chronic inflammatory diseases were defined largely by arthritis and other ‘-itis’ diseases. Over the past several years however, medicine has started to recognize the fundamental role of inflammation in nearly every disease process.
As previously mentioned,
inflammation normally helps fight infections and initiates the healing process
after an injury. This is true regardless of whether the injury results from a
cut, burn, bruise, infection, or even an autoimmune disease such as rheumatoid
arthritis. When inflammation occurs, chemicals from the body’s white blood
cells are released into the blood, or the affected tissues in an attempt to rid
the body of foreign substances. This release of chemicals increases the blood
flow to the area and may result in redness and warmth. Some of these chemicals
cause leakage of fluid into the tissues, resulting in swelling.
Even after trauma,
however, the inflammatory response may be excessive and result in unnecessary
pain. In some conditions, as with rheumatoid arthritis, the inflammation serves
no useful purpose and is actually a component of the disease rather than part
of the healing process.
Research now shows
that arthritis, periodontal disease, obesity and diabetes all set the stage for
coronary artery disease through the common denominator of chronic systemic
inflammation. Because these conditions share common elements, they can be
considered part of an ‘inflammation syndrome.’
Newsweek’s Anne
Underwood wrote, “Researchers are linking inflammation to an ever-wider array
of chronic illnesses. Suddenly medical puzzles seem to be fitting together,
such as why hypertension puts patients at increased risk of Alzheimer’s, or why
rheumatoid-arthritis sufferers have higher rates of sudden cardiac death.
They’re all connected on some fundamental level.”
Even our crow’s
feet and laugh lines are due to an inflammatory process in the skin!
Celebrity
anti-aging doctor, Dr. Nicholas Perricone, author of The Perricone
Weight Loss Diet: The Wrinkle Cure, considers
inflammation “the single most powerful cause of the signs of aging.”
The question is: Why
does there appear to be a surge of inflammatory diseases? The answer:
Modern food processing and eating habits are preludes to an array of nutrient
deficiencies. These diets typically contain inflammation-promoting dietary oils
and fats (including the so-called HEALTHY oils) as well as large amounts
of sugars and refined simple carbohydrates, which PROMOTE and SUSTAIN
INFLAMMATION.
Today we know that
essential nutrient deficiency is a key contributor in the massive inflammation
epidemic that lies at the root of all our major health problems. When essential
nutrients run low, inflammation goes unchecked, damaging cells, tissues and
eventually whole organs and systems. Again, this condition is called chronic
systemic inflammation.
So…
What sort of steps can we
take to help ensure inflammation does not compromise our body’s health, or if
it has: what can we do to help stop it in its tracks? The following steps will
go a long way in strengthening your body’s defenses against runaway
inflammation:
· Proper diet: Read full article of Regaining your
Health & the pH Connection on our website.
· Regular
Exercise: Research has shown that physical activity can lower a person’s
risk of developing cancer and increase the rate of survival. Studies reveal one
reason may be because regular aerobic exercise reduces inflammation, a culprit
behind many chronic diseases.
· Antioxidants:
(Vitamins ‘C’ and ‘E’): Inflammation produces unstable molecules in
the body called “free radicals.” They damage cells by grabbing electrons from
healthy molecules in a cell’s outer membrane. Free radicals stimulate
inflammation. Antioxidants help stop a free radical free-for-all by
offering up their own electrons, thereby directly conteracting the free
radical’s proinflammatory effects.
· Consume a proper balance of ESSENTIAL FATTY ACIDS: The importance of this step cannot be overestimated!!!! In the body, essential fatty acids (EFAs) are primarily used to produce hormone-like substances that regulate a wide range of functions, including blood pressure, blood clotting, blood lipid levels, the immune response, and the inflammation response to injury infection. We visit this step in some detail below:
Essential fatty acids
Essential fatty acids
(EFAs) are essential because they cannot be manufactured by the body and
must be obtained through diet and/or supplementation.
There are two families of
essential fatty acids: Omega-3 fatty acids and Omega-6 fatty acids.
They are termed “essential” because they cannot be produced by the body, and must
therefore be obtained from the diet. Both are polyunsaturated fats that differ
from each other in their chemical structure, and both interact with each other,
so the balance between them is crucial for good health. Together they affect
the production of hormonal type messengers called eicosanoids, which has
an impact on inflammation in the body and all functions at a cellular level.
As just mentioned,
both omega-3 and omega-6 are considered polyunsaturated fats but differ in
their chemical structure. Research often lumps polyunsaturated fats into one
category of benefits. This is misleading and needs to be corrected.
Omega-3 fatty
acids are extremely important for our health, in fact, they are probably the most
important of the EFAs, given our modern diet of processed and fast foods. The
major reason for their importance is they tend to suppress inflammation.
They do this by countering the pro-inflammatory effects of omega-6.
Omega-6 is also very important; however, the difference is that the typical American diet gets way too much omega-6, and relatively little omega-3.
Omega-6 is
abundant in many of our common “healthy” vegetable
cooking oils: soybean oil,
sunflower oil, canola oil, corn oil as well as animal meats. As stated, most of
us have a heavily imbalanced ratio of omega-6 to omega-3. From a biochemical
standpoint, this imbalance, sets the stage for powerful and chronic
pro-inflammatory reactions. Without a proper balance of omega-6 and omega-3,
inflammation becomes chronic and problematic, which can lead to a litany of
degenerative health issues.
Runaway
inflammation!
Again, without
a proper balance of omega-6 and omega-3, inflammation becomes chronic and
problematic, which can lead to a litany of degenerative health issues. The
ratio of omega-6 to omega-3 should be somewhere between 2:1 and 4:1. Instead,
most of us are getting somewhere between 20:1 and 50:1.
For instance, one
tablespoon of canola oil, (a rich source of omega 6), contains 14 grams of fat.
Of these 14 grams
of fat, 1 gram is saturated, 9 grams are Monounsaturated, and the remaiining 4
grams are polyunsaturated.
These
polyunsaturated fats are of the omega-6 variety; therefore, to meet a 2:1
ration of omega-6: omega-3 you would need to consume an additional 2 grams of
omega-3 to conteract the PRO-inflammatory response offered by omega-6.
The
IMPORTANCE of FAT
The human body is
dependent on fat for optimal health. Fat functions as an insulator to preserve
body heat, and protect our internal organs. Fat-soluble vitamins, such as A, D,
E & K. need fat for absorption and transportation within the body.
The primary
function of fat is as an energy reserve for all of our daily activities. Fat
also plays a crucial role in signal transduction between certain cells. Just be
aware, that all fat is NOT the same. As mentioned in this article, even so
called "healthy" fats can cause serious health issues if they are
exclusively of the pro-inflammatory variety, such as Omega-6s.
Sources of
Omega-3
Adding more
omega-3 fatty acids to your diet is easy to do.
Wild salmon is the
best source at approximately 1700 mg per 3-ounce serving. Other fish sources
include: tuna, mackerel, trout sardines and cod. A general rule of thumb: The
fattier the fish, the more omega-3 it has. However, some people may dislike or
be allergic to fish. Others may avoid fish or limit their consumption due to
the danger of ingesting mercury.
High-quality fish
oil supplements made by manufacturers who test for mercury and other toxins do
not pose a high risk of mercury contamination. Read labels carefully and check
for purity, or ask your doctor to help you find the best quality omega-3
supplements.
For vegans, good sources of omega-3 are: flaxseed oil,
tofu (soy protein), walnuts, wheat bran and oat germ.
However, the two most
important omega-3 fatty acids for brain function and brain development are
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These can be found
directly only in fish and seafood. Oily fish contains more EPA and DHA than
white fish. Sardines and pilchards, anchovies, mackerel, salmon and
herring are particularly
good sources.
Vegetarians, who do not
eat fish, have no direct source of EPA and DHA in their diet, so they rely on
the body converting a simpler omega-3 fatty acid, alpha-linolenic acid (ALA),
into EPA and DHA. ALA is found in green vegetables and some nuts and seeds
(such as walnuts, brazil nuts and flaxseed), although the best concentrated
source is flaxseed (linseed) oil.
Although some people can
obtain enough EPA and DHA without consuming fish or seafood, others may have
difficulties with this. The conversion process for making these complex omega-3
fats from ALA can be inefficient – either because of diet and lifestyle, or for
constitutional reasons. For example, low levels of certain vitamins and
minerals, or high stress levels, can impair this process, and it also appears
to be less efficient in males than females. Conversion is also limited in young
infants, and tends to decline in the elderly, but individual metabolic
differences might impair some people’s ability to make EPA and DHA from ALA at
any age.
EPA and DHA are converted
into anti-inflammatory prostaglandin
PG3. Prostaglandins are
master hormones that regulate inflammation in the body. EPA and DHA have been
shown to reduce platelet stickiness, and therefore reduce risk of clots that
can cause heart disease; lower risk of atherosclerosis; lower high
triglycerides; lower elevated blood pressure; and reduce inflammation.
You can get EPA and DHA
directly from fatty fish found in cold waters. However, omega 3 (found in raw
flax seeds and oils, raw nuts, and leafy green vegetables) can also be
converted into EPA and DHA, albeit in much smaller amounts.
What is the conversion
rate of ALA to EPA/DHA?
The rate at which the
average human body can convert ALA to EPA has been measured to be 2.7% per day
of the ALA administered. If the person also gets the recommended amounts of all
other essential nutrients, which are vital co-factors for conversion of ALA to
EPA, especially B3, B6, C, magnesium, and zinc, the conversion rate can be
higher. Based on the average conversion rate, if a person has no ALA in their
body and takes 2 tablespoons of raw flaxseed oil each day, of which 57% is ALA
their body can make 378 mg of EPA, which is what two capsules of fish oil will
typically supply. For those who are depleted in omega 3 and have a condition of
inflammation, 3-5 tablespoons of raw seed oil per day is recommended, which
will provide as much EPA as 3-5 capsules of fish oil.
So, what is the best
source of omega 3?
The answer is that there
is benefit in both ALA and EPA/DHA.
ALA, particularly from
flax has beneficial properties that EPA/DHA from fish oil does not, and vice
versa.
Benefits of Flax
Flax seed contains lignan,
a substance that has been proven by research to have anti-cancer properties.
Flax seed and seed oil, when combined with other foods, help stabilize blood
sugar, reduce insulin production, reduce triglycerides, lower cholesterol, and
speed fat burning. Flax seeds and their oils are also convenient to use with
foods, and more stable than fish oil. You can add the oil or seeds to your EnergyFirst
Shake , salad dressings, vegetables, yogurt, cottage cheese, or your
favorite raw nut butters (which is a great way to increase your children’s
intake of omega 3 fats).
Benefits of Fish Oil
EPA and DHA have been
recognized by researchers as being vitally important to achieving optimal
health, energy, and longevity. EPA and DHA are the building blocks for the
cells in your vital organs and your body requires these Omega-3s to function
properly.
Recommended Levels of
Dietary Fat
Nutrition recommendations
in North America and Europe call for a reduction in total fat intake to 30% and
saturated fat intake to less than 10% of total energy.
Additional Note:
To prevent inflammation,
avoid foods that have hydrogenated vegetable oils, partially hydrogenated
vegetable oils, or shortening listed in the ingredients, or trans
fats listed on the nutrition information label.
In conclusion, remember
that every disease process is either caused by or strongly influenced by
inflammation. Recall that the following steps will go a long way in
strengthening your body’s defenses against runaway inflammation:
· Proper diet
· Regular
Exercise
· Antioxidants
· Consume a proper balance of ESSENTIAL FATTY ACIDS
Important Note: We must state that the information in this article is not intended to replace the advice of your healthcare practitioner. If you are pregnant, nursing or currently taking medications, most especially blood thinning prescriptions, we strongly advise you to consult with your practitioner before making any alterations to your diet.