The Role of Inflammation in Aging and Disease

ABSTRACT Heart disease, cancer, diabetes, asthma, bowel disorders, Alzheimer’s disease, and many idiopathic and degenerative diseases of the lungs, nervous and musculo skeletal systems have been shown in recent medical and scientific research studies to directly result from, or to be strongly related to, inflammation.

Our knowledge regarding the role of inflammation as an underlying cause of disease has grown significantly and we how have a much clearer understanding of the mechanisms of how inflammation resulting from diet and lifestyle is directly linked to the deadliest diseases of the current and last century.

THE ROLE OF INFLAMMATION IN AGING AND DISEASE, PART ONE

Dr. Greg Lawton American Manual Medicine Association

THE INFLAMMATION EPIDEMIC – THE ROLE OF INFLAMMATION IN AGING AND DISEASE FOREWORD The material and subject matter contained within this booklet has been the topic of my teaching and lectures for well over forty years. Over the years I have received many objections to these ideas and concepts, as well as, emails and messages debating its content and assertions, especially as regards the consumption of alcohol, but also on the topic of red meat. Both of these products are the mechanisms of serious addictive behavior and so it is no surprise that there would be substantial challenges to factual information linking them to cancer, heart disease, diabetes, and the topic of this material, chronic inflammation and the multitude of diseases associated with a biological pro-inflammatory state in the human body.

I long ago learned the folly of attempting to change the opinions of adults and so other than to provide information and knowledge I make no attempt to change any one’s opinion on politics, religion, diet, or the use of recreational drugs such as alcohol.

Whenever the topic of alcohol arises people want to quote questionable studies, funded and promoted as commercial marketing by the alcoholic beverage lobby, that wine has been proven to be beneficial to human health on several levels. Wine contains the same form of alcohol that is seen in “hard” liquor and as such it is a powerful carcinogen. The “beneficial” element of wine is largely derived from resveratrol and that is present in healthier amounts in grapes and grape juice, without the cancer, liver or brain damaging effects of alcohol.

It may surprise the reader to learn that the number one killer in the world today, is alcohol, closely followed by HIV. Alcohol is also a significant factor in automobile accidents, domestic assaults, crime, and many acts of violence. The recreational consumption of alcohol is the number one drug problem in America.

The material in this booklet is written for individuals who have significant pathology due to a primary or secondary pro-inflammatory condition and who are facing disability and death as a result. Amazing as it may seem millions of Americans (and apparently their health care providers) still have no idea of the direct link between diet and disease.

When a person’s health is in dire straits stricter limits on diet become essential to survival. However, once some things are broken, they cannot be fixed. Often the addictions, whether to food, drugs, alcohol, or other addictions, that we do not overcome by the beginning of the fifth decade of life destroy our health and wellbeing.

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Hopefully, those individuals whose food and alcohol addiction is destroying their health will learn from this material and will adopt positive lifestyle changes and modifications before it is too late to reverse the damage that they are doing to their body.

INTRODUCTION Heart disease, cancer, diabetes, asthma, bowel disorders, Alzheimer’s disease, and many idiopathic and degenerative diseases of the lungs, nervous and musculo skeletal systems have been shown in recent medical and scientific research studies to directly result from, or to be strongly related to, inflammation. Our knowledge regarding the role of inflammation as an underlying cause of disease has grown significantly and we how have a much clearer understanding of the mechanisms of how inflammation resulting from diet and lifestyle is directly linked to the deadliest diseases of the current and last century.

Biochemical inflammatory activities in the body are a normal component of the body’s healing process but when the inflammatory process becomes prolonged or even a permanent and continuous response to a poor diet and lifestyle, then the inflammatory process becomes a potent cause of disease and death.

Chronic inflammation in the human body is the greatest cause of disease leading to disability and death in the United States today and it is directly attributable to the daily diet and lifestyle choices that we make.

THE PROCESS OF ACUTE INFLAMMATION Inflammation is a protective response that involves immune cells, blood vessels, and chemical mediators. The purpose of inflammation is to eliminate the initial cause of cell injury, clear out necrotic cells and tissues damaged from the original injury and the inflammatory process, and to initiate tissue repair.

Inflammation is a normal part of the bodies reaction and response to injury or infection.

A classic characterization of inflammation is that it is marked by swelling, reddening, heat, pain, and often there is also a decrease in the function of the area involved in injury or infection. This loss of normal function is often seen when joints are involved in the inflammatory process. However, any tissue or organ of the body, whether it is internal or external, such as the skin or eyes, may become inflamed and inflammation will adversely affect the function of any tissue or organ.

During the early stages of inflammation swelling (edema) is the result of increased blood flow (vasodilation) to the area of injury or infection and vascular permeability increases.

Vascular permeability, often in the form of capillary permeability or microvascular permeability, characterizes the capacity of a blood vessel wall to allow for the flow of small molecules or even whole cells (lymphocytes on their way to the site of 2|Page

inflammation) in and out of the blood vessels. Blood vessel walls are lined by a single layer of endothelial cells. The gaps between endothelial cells (cell junctions) are strictly regulated depending on the type and physiological state of the tissue.

The body’s acute inflammatory response is a critical component of human survival.

Without such an effective system of immune defense and healing we would not survive.

People who are immune deficient or who have a poor inflammatory response would experience progressive tissue destruction by any harmful stimulus, for example bacteria and viruses. In contrast, chronic inflammation may lead to a host of diseases, such as heart disease, diabetes, cancer, asthma, colitis, periodontitis, skin disease, atherosclerosis, and rheumatoid arthritis.

SIGNS OF CHRONIC INFLAMMATION For many people, and their health care providers, the first sign of chronic inflammation is when they demonstrate the symptoms of a disease or disorder known to be associated with or caused by chronic inflammation. However, in the case of diseases and disorders related to inflammation, long before the appearance of physical disease there are many lifestyle indicators that are obvious causes of inflammation and these lifestyle indicators are closely followed by sub clinical and then clinical signs and symptoms of disease.

Sub clinical signs of disease begin in the earliest stages of the disease process and may first appear as vague, periodic, or low levels of dysfunction that may or may not result in a person’s seeking out a health care professional. For example, a sub clinical sign of early joint degeneration may simply be chronic soreness in a joint and/or occasional pain and discomfort. The sub clinical stages of a developing bowel disorder such as irritable bowel syndrome (IBS) may simply present as occasional diarrhea or constipation and grow more persistent and debilitating over time. The sub clinical stages of a lung disorder usually do not register any observable changes in lung function even though an underlying inflammatory process may be in the early stages of development and may overtime become disabling and life threatening.

As the inflammatory process progresses and becomes an underlying chronic condition the signs and symptoms of the disease advance and will take hold and will manifest as tissue, organ, and system disease. The part of the body, organ, or system the signs and symptoms of chronic inflammatory disease manifest in is dependent on several causative and biological factors.

One causative factor is the mechanism or agent that is causing or contributing to the inflammation. For example, alcohol is a well-known direct cause of chronic inflammation for the entire gastro-intestinal tract, as well as, organs like the liver.

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Biological factors are closely related to the health, vitality, or the resistance of the body, its tissues, and organs, to disease and this is partly determined by the collective effect of many personal lifestyle factors, genetics, and age.

The causative factors might be considered to be the more direct agents of disease related to inflammation as is demonstrated by the negative effects of alcohol and cigarette smoking. However, chronic inflammation has a negative and disease causing effect on the entire body and therefore tissues, organs, and systems of the body not normally thought to be adversely affected by a disease causing agent such as alcohol or cigarette smoke may be affected. This would be considered to be the “global” disease causing effect of chronic inflammation. For example, a person who has numerous indicators related to chronic inflammation or what is referred to being in a “proinflammatory state” THE GLOBAL EFFECTS OF CHRONIC INFLAMMATION The poster child for diseases caused by chronic inflammatory disease would be an obese, diabetic or pre-diabetic American, with heart disease indicators such as high blood pressure, and who is on the SAD diet (Standard American Diet). While medical tests exist for measuring inflammation in the human body, such as the C-Reactive Protein (CRP) test, the basic indicators based upon body fat percentage, blood sugar, diet, blood pressure, physical appearance and symptoms are so obvious that they can hardly be missed by even the average lay person let alone a trained health care worker or physician. So why isn’t more being done to educate the vast majority of patients where the root cause of their disease is caused by chronic inflammation?

One important matter that should be mentioned is that prescription drugs are not the solution to the treatment of any disease where chronic inflammation is the root cause.

In fact, if the recommendation of a prescription drug leads the patient to believe that that drug will improve their overall condition and the eventual outcome of the disease process then that prescription is a significant disservice to the patient and will simply contribute to their progressive disability and death.

Under the Third Law of Newton’s Laws of Motion “every action equals an equal and opposite reaction” and when applied to prescription drugs and the human body this means that the chronic use of anti-inflammatory drugs will eventual increase inflammation and the chronic use of analgesic medications will increase pain.

The fundamental causes of chronic inflammation must be identified and addressed and these include:  Ongoing soreness in the muscles and joints  Ongoing pain in the muscles and joints  Ongoing pain anywhere in the body 4|Page

               

Allergies, asthma, or breathing difficulties High blood pressure Blood sugar problems like hypoglycemia or diabetes High body fat percentage (even if not obviously obese) Obesity, clinical obesity, and morbid obesity Ulcers and irritable bowel syndrome (constipation or diarrhea) Any idiopathic inflammatory disease or disorder Constant fatigue or lethargy Skin problems, diseases, or rashes Alcohol consumption at any level Cigarette smoking Lack of exercise High levels of negatively internalized stress Genetic predisposition to certain diseases Standard American Diet (SAD) Aging and age related cellular death

MEASURING INFLAMMATION AND CAUSES OF INFLAMMATION Beyond the factors listed above, many of which are easily measurable or observable, there are several laboratory tests that can be conducted to measure the indicators of inflammation in the human body. These tests include: C-Reactive Protein (CRP) – CPR is a protein that is found in blood plasma and that is an indicator of inflammation in body tissue and organs.

Erythrocyte Sedimentation Rate (ESR) - Erythrocyte sedimentation rate, also called a sedimentation rate, is the rate at which red blood cells sediment in a period of one hour. It is a common hematology test, and is a non-specific measure of inflammation.

Homocysteine - A high level of homocysteine in the blood makes a person more prone to endothelial cell injury, which can lead to inflammation in the blood vessels, which in turn may lead to atherogenesis, which can result in ischemic heart muscle injury and is therefore a possible risk factor for coronary artery disease.

Ferritin - Ferritin concentrations increase drastically in the presence of an infection or cancer.

Cholesterol/HDL/LDL – These factors, along with C-Reactive Protein, are known contributors to atherosclerosis.

Cortisol - Cortisol is a steroid hormone, in the glucocorticoid class of hormones. It is released in response to stress and low blood-glucose concentration.

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White Blood Cells and Monocytes – White blood cell levels are routinely used to screen patients for an active infection and elevated monocytes may be an indicator for chronic inflammation.

Blood Glucose Level – Elevated blood glucose levels are a direct cause of cellular inflammation and insulin resistance.

INFLAMMATION AND DISEASE Aging and Age Related Progressive Cellular Death Aging is a fact of life, and death. Aging cells undergo a process called senescence, which means "to grow old”, or biological aging. Biological aging is the gradual deterioration of cells, tissues, and organs. The word senescence can refer either to cellular senescence or to senescence of the entire body. As cells age they release inflammatory chemical meditators that contribute to the global inflammatory process therefore contributing to any inflammatory disease including cancer.

Alzheimer’s Disease Current research into Alzheimer’s disease (AD) appears to indicate that Alzheimer’s disease is closely related to diabetes and is commonly being labeled as Type 3 Diabetes.

The cause for this connection to diabetes is thought to be related to insulin dysregulation in brain cells. Evidence for the involvement of inflammatory processes in the pathogenesis of Alzheimer's disease has been documented for a long time.

Asthma Asthma is a chronic lung disorder that presents with inflammation and constricted air passages. Asthma causes recurring periods of wheezing, chest tightness, shortness of breath, and coughing. Primary inflammation in asthma is caused by a large number of environmental organisms and materials that are inhaled into the respiratory passage where they cause an allergic reaction and inflammatory response. Secondary inflammation that is caused by dietary and lifestyle factors can contribute to and intensify asthmatic reactions.

Cancer Recent medical research has expanded our knowledge that inflammation is a critical component of cellular mutation and tumor progression. It has long been recognized that many cancers arise from sites of infection, chronic irritation and inflammation. Clearly understood irritants to issue include tobacco smoke and alcohol. It is now becoming clear that the tumor micro-environment, which is largely populated by inflammatory 6|Page

cells and their chemical meditators, is a significant participant in the neoplastic process, promoting cellular mutation, proliferation, and metastasis Cardiovascular Disease Inflammation causes cardiovascular disease and inflammation is common for heart disease and stroke patients and is thought to be a sign of the atherogenic response leading to atherosclerosis and arteriosclerosis in the arteries. Chronic circulatory inflammation is also known to be a causative factor in congestive heart failure. There are a wide number of inflammatory chemicals and mediators that contribute to vascular diseases including cytokines.

Patients suffering from inflammatory diseases often present with diminished levels of antioxidants either due to insufficient dietary intake or, and even more likely, due to increased demand in situations of overwhelming oxidative stress.

Inflammatory Bowel Disease The most potent cause of inflammation of the bowel is the consumption of foods and beverages that disrupt the normal microbiome of the bowel. A long list of foods contributes to this disruption including the eating of processed and preserved foods and meat consumption. In addition, large quantities of processed sugar, a typical component of the SAD diet, and the consumption of alcohol in any amount are direct inflammatory agents that attack and injure the gastric and bowel mucosa (the wall of the gut).

Obesity, Clinical Obesity, and Morbid Obesity Obesity is a condition where there is an over-accumulation of subcutaneous and/or abdominal adipose (fat) tissue. In a state of clinical or morbid obesity the adipose tissue is no longer considered inert and primarily devoted to storing energy; it is instead acting as an active tissue (or organ) in the regulation of physiological and pathological processes, including the retardation of a normal immune response and global chronic inflammation which exacerbates and accelerates all regional inflammatory processes.

A person does not have to appear to be fat to be obese. They only have to have a body fat percentage at or above 30 percent.

Rheumatoid and Inflammatory Arthritis Arthritis is a form of joint disorder that involves inflammation in one or more joints.

There are over one hundred different forms of arthritis. The most common form of arthritis is osteoarthritis (degenerative joint disease), a result of trauma to the joint, repetitive joint injury, and chronic inflammation. Other arthritis forms are rheumatoid 7|Page

arthritis, psoriatic arthritis, and related autoimmune diseases. Inflammation, especially chronic inflammation, is involved in the development of, and the progressive degeneration of, joints that is seen in all forms of arthritis. Therefore, any dietary or lifestyle behavior that contributes to local, regional, or global inflammation also contributes to the development of arthritis.

THE ROLE OF NUTRITION, DIET, AND HERBAL MEDICINE IN PREVENTING OR CONTROLLING CHRONIC INFLAMMATION Nutrition and Diet The Microbiome The cornerstone of treating chronic inflammation, also known as a pro-inflammatory condition, is diet and the most important element of diet in treating pro-inflammatory conditions is to create a positive prebiotic, probiotic, and microbiome environment in the digestive tract.

The human microbiome consists of beneficial and pathogenic microorganisms that exist in the human digestive tract. The role of a good diet based on solid and semi solid foods and liquids is to promote a positive prebiotic environment for the introduction and the growth of beneficial microorganisms.

Every food and beverage that we consume contains microbial hitchhikers that naturally live, eat, and reproduce within the food or liquid matrix that we consume. Even plain tap water contains these microorganisms. The key to cultivating a positive prebiotic and probiotic microbiome is to consume easily digestible, and high fiber, foods that have undergone a minimal amount of commercial processing and adulteration.

Additionally, there are foods and beverages that are fermented or “soured” and that contain large amounts of beneficial microorganisms just as there are foods that directly harm our probiotic environment. Examples of fermented or soured foods includes yogurt, kefir, whey, miso, and tempeh, as well as, sauerkraut and many pickled food products.

The examples of foods and beverages that damage the microbiome include chlorinated water, sugar, meat, artificial sweeteners, high fructose corn syrup, and alcohol. Alcohol is included in this group because it directly damages the wall of the gut and is a carcinogen.

A Food Plan There are several food plans or dietary guidelines that are recommended to the public, one of which is pushed by the United States Department of Agriculture (USDA), and 8|Page

other plans from various groups and organizations. They all have their positive and negative aspects. For example, the USDA has been releasing periodic dietary guidelines for the last one hundred years and these guidelines have included the Basic 7, the Basic 4, and the Food Pyramid. Dietary guidelines suggested to the USDA by nutritional experts in 1992 featured fruits and vegetables as the biggest group, not breads. This chart was overturned at the hand of special interests in the grain, meat, and dairy industries, all of which are heavily subsidized by the USDA. At the current time recommendations and data released by the USDA cannot be trusted because of political and economic pressure brought to bear upon the agency by the food processing industry.

Standardized national dietary guidelines established by governmental agencies are a compromise in that they are an attempt to create one group of recommendations without considering the unique genetic and biological physiological traits and needs of special population groups within the overall general population which should be broken down into numerous sub groups or categories. These sub groups and categories should be defined based upon: 1. Race 2. Religion 3. Ethnic groups 4. Genetic disposition 5. Geographic location 6. Income 7. Age 8. Sex 9. Activity levels 10. Illness and pathology 11. Philosophy and belief systems 12. Personal preferences When a person is consulting with a nutritional consultant the consultant should take these factors into consideration and should not attempt to apply a “one size fits all” approach. The dietary needs and requirements of a person who is an omnivore differ from a vegan or vegetarian and whether a person is vegan, vegetarian, or omnivore their unique nutritional needs are also based upon the sub groups and categories that are listed above. Therefore, an effective individual food plan is derived from the twelve factors that are outlined above.

The USDA dietary guidelines are organized into five categories that include: 1. Fruits 2. Vegetables 3. Grains 9|Page

4. Protein 5. Dairy A vegetarian who is analyzing or considering these recommendations, or individuals (and there are millions of them) who are allergic or intolerant to dairy products, would be looking at only four food groups within the USDA dietary guidelines. However, a vegan food plan could actually include five food groups because a vegan food plan would include: 1.

2.

3.

4.

5.

Fruits Vegetables Grains Legumes Seeds and Nuts

We might also include a sixth group of foods for both vegetarians and vegans and that could be non-dairy fermented foods such as miso and tempeh or it might be (in the case of vegans) foods that are fortified with B12 (cobalamin). Another food category that is commonly found among Asians, Asian Americans, and individuals who follow a macrobiotic diet, is sea vegetables such as nori, dulse, and wakame.

From the viewpoint of this article, which is focused upon chronic inflammatory disorders and the human body in a pro-inflammatory state, a desirable food plan would eliminate foods known to significantly contribute to inflammation in the gastro intestinal track, to food based allergies, and to the overall global inflammatory process in the human body in general. Therefore, we can create a list of the most undesirable foods and beverages and these would include.  All commercially processed foods containing food additives, dyes, and preservatives  Meat, especially red meat and poultry  All commercially processed meats containing food additives, dyes, and preservatives  Alcohol in any amount or form  Foods containing high amounts of refined sugar or artificial sweeteners  Beverages containing high amounts of refined or artificial sweeteners  Beverages that contain high amounts of stimulants such as caffeine  Foods containing high amounts of refined oils and fats  Artificial sweeteners and synthetic fats Eating food is a natural and essential process that does not have to be overly complicated by charts and statistics but that has been complicated by contending food

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lobby’s and commercial interests. The elements of a basic and healthy diet are simple and could be considered to follow the following steps and rules: Step One: Avoiding foods that are harmful 1. Avoid the foods in the categories listed above.

2. Avoid the foods that are known to contribute to any poor health condition or disease that you might have.

3. Unless you are very ill and your life is endangered as a result of a proinflammatory condition make slow and gradual changes to your diet.

4. If the above statement applies to you seek out qualified medical and nutritional advice immediately.

To the list above some individuals would add foods that are treated with pesticide products such as Monsanto’s Roundup products and genetically modified foods. In this case, certified organically grown foods and non GMO foods would be desirable.

Step Two: Consuming foods that are helpful and protective 1. A major portion of your daily diet should be composed of fresh fruits and vegetables.

2. A major portion of your daily diet should include whole grains, legumes, seeds and nuts.

The two recommendations listed in items 1. and 2. would provide a generous supply of vitamins, minerals, proteins, and fats, the essential elements of a healthy diet and these foods contain factors that are biochemically protective against inflammation.

Further consideration should be given to the negative aspects and inflammatory characteristics of key elements of the Standard American Diet (SAD). Most of the basic components of the SAD diet have deleterious effects on the cells, organs, and systems of the human body and they are also highly addictive. Abnormally high levels of consumption of sugar, meat, fat, and alcohol are the central components of the SAD diet and they are the number one contributor to chronic disease and premature death in the United States. In addition, and as is stated above, these central components of the average American diet are also highly addictive and contribute to food addiction.

Food addiction, like any other form of addiction, for example drug and alcohol addiction, presents with the typical mental and emotional behaviors of self-delusion and denial.

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CHOSING FOODS, HERBS, AND SUPPLEMENTS THAT ARE KNOWN TO HAVE ANTIINFLAMMATORY PROPERTIES AND THAT ARE PROTECTIVE TO HUMAN CELLS, ORGANS, AND SYSTEMS A Plant Based Diet A diet that is based upon the consumption of fresh fruits, vegetables, whole grains, legumes, seeds, and nuts is inherently protective to the biological and physiological components, cells, tissue, organs, and systems of the human body. It is indeed difficult to cause diet related diseases through the consumption of selections from these categories of food. An anti-inflammatory diet is primarily a plant based diet. Various research and human intervention studies also have demonstrated a strong correlation between a plant based diet and reduced inflammation.

These food categories based upon fresh fruit, vegetable, whole grains, legumes, seeds, and nuts contain many nutritional factors that are well established to be antiinflammatory. For example, certain seeds and nuts like flaxseeds and walnuts contain omega-3 fatty acids. Omega-3 fatty acids are essential for normal cell development and growth. A lack of an adequate dietary intake of omega-3 fatty acids and too high of an intake of omega-6 fatty acids is believed to be a significant contributing factor to many diseases. Since the human body cannot make omega-3 fatty acids, we have to get them from our diet.

In addition to the presence of omega-3 fatty acids in a plant based diet other antiinflammatory bioactive compounds occur in plant foods, primarily carotenoids and flavonoids which modulate inflammatory as well as immunological processes. Because of the anti-inflammatory activities of a plant-based diet such a diet may contribute to the lower risk of cardiovascular diseases and cancer. A high dietary consumption rate for vegetables, fruit, whole grains, legumes, seeds, and nuts is recommended by all leading nutritional authorities and a plant based diet provides a vital spectrum of bioactive compounds with significant health preserving and promoting levels.

Anti-inflammatory Herbs and Spices The line between herbs, vegetables, and spices is not always a clear one. Many of the vegetables that you might find in a mixed vegetable salad may also be classified as herbs but in general we think of herbs as a plant, leaf, flower, stem, or root that is prepared as an infusion, extract, or is powdered and placed in a capsule. Any herb or spice that contains large amounts of carotenoids and flavonoids is likely to have anti-inflammatory properties and that is a long list of herbs and spices.

What follows is a list of herbs and spices that have well established anti-inflammatory properties. In each of the herbs listed below they have general effects on inflammation and specific effects related to body regions or systems.

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Turmeric – If you only chose to take one herb or spice as a food supplement to combat inflammation make that choice turmeric. Turmeric has been studied for its potential to affect human diseases, including kidney and cardiovascular diseases, arthritis, cancer, irritable bowel disease, Alzheimer’s disease, diabetes, and other disorders related to chronic inflammation.

Cayenne – The consumption of cayenne pepper dilates the blood vessels and speeds up the body’s metabolism due to the high amounts of capsaicin that it contains. With the consumption of cayenne peppers, the amount of energy released as heat is increased.

In animal studies, capsaicin has the ability to boost metabolism, which in turn causes weight loss. This increases circulation and blood flow to all major organs, facilitating oxygen and nutrient delivery. Capsaicin may support a healthy energy balance while suppressing appetite. Capsaicin has been shown to increase energy expenditure and so it acts as a metabolism booster and is beneficial in long-term weight loss.

Ginger – Ginger contains gingerols which have been shown to increase the motility of the gastrointestinal tract and they have analgesic, sedative, antipyretic, and antibacterial properties.

Sage – Sage is known to contain a number of anti-inflammatory compounds such as luteolin and rosmarinic acid. Sage has traditionally been used to treat conditions such as arthritis, asthma, and acne (all conditions where inflammation is a factor). Sage can be pleasantly consumed as an infusion or tea.

Rosemary – Rosemary is a powerful anti-oxidant, it is a member of the mint family, and it is an evergreen shrub. In addition to its direct anti-inflammatory effects studies have found that rosemary may lower cortisol levels.

Breaking it down, the Micro-Nutrients A large and growing number of micronutrients have been demonstrated to have an inverse relationship to diseases that have inflammatory components, e.g., cardiovascular disease, type 2 diabetes, inflammatory bowel disease, chronic obstructive pulmonary disease (COPD), and rheumatoid arthritis. Recent clinical studies have reported dietary intake or blood levels of individual micronutrients to be inversely associated with certain biomarkers of inflammation, especially C-Reactive Protein.

These micronutrients include: Magnesium Vitamin B6 Vitamin C Vitamin D Vitamin E 13 | P a g e

Bioflavonoids Carotenoids Sources of these Important Nutrients  Magnesium – Sources of magnesium include seeds, nuts, and legumes such as almonds, pinto beans, and peanuts.  Vitamin B6 – Sources of vitamin B6 include most vegetables and fruits (not citrus) such as chickpeas, potatoes, bananas, and spinach.  Vitamin C – Sources of vitamin C include most fruits (especially citrus) and vegetables such as oranges, grapefruit, apricots, peppers, and bananas.  Vitamin D – Sources of vitamin D include various varieties of mushrooms and products such as soy and almond milk that are fortified with vitamin D.  Vitamin E – Sources of vitamin E include nuts, seeds, and vegetable oils, as well as, green leafy vegetables and fortified cereal products.  Bioflavonoids - Sources of bioflavonoids include the same sources as vitamin C.  Carotenoids – Sources of carotenoids include red, yellow and orange pigmented fruits and vegetables such as bell pepper and carrots.  Curcumin – The general source of curcumin is turmeric.  Lycopene - Sources of lycopene include tomatoes, red grapefruit, red watermelon, and guava.  Resveratrol – Sources of resveratrol include grapes, grape juice, blue berries, and raspberries.

Other dietary compounds According to the prestigious Linus Pauling Institute: “α-Lipoic acid is a naturally occurring compound that is synthesized in small amounts by the body. It is also obtained in the diet from tomatoes, green leafy vegetables, cruciferous vegetables, and other sources. Endogenous α-lipoic acid functions as a cofactor for mitochondrial enzymes important in the generation of energy. When provided as a dietary supplement, however, α-lipoic acid may display a number of other biological activities, including antioxidant and anti-inflammatory functions.

SUBSTANCES AND BEHAVIORS TO AVOID Avoid over the counter analgesic medications or NSAIDs. It may sound conflictive but NSAIDs actually promote inflammation while they are relieving pain. Some NSAIDs cause ulceration, perforation, and bleeding in the gastro intestinal tract. Other NSAIDs cause liver and kidney damage or failure. Over 16,000 American’s per year are killed by NSAID use and another 100,000 are injured by this drug

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Avoid steroids such as cortisone and other cortisone like anti-inflammatory drugs because except when used for very short periods of time for acute conditions they cause inflammation.

Avoid highly processed animal or vegetable oils and fat, especially those that have been subjected to high heat. Avoid foods that are cooked or fried in animal fat and oils under high heat or where the fat or oil begins to smoke. Fats and oils when treated to high levels of heat form free radicals which attack and damage cells. Avoid omega-6 fatty acids which promote inflammation. Omega-6 fatty acids are found in polyunsaturated fats such as safflower, sunflower or corn oils and foods made with them. Also avoid trans fats which are found in partially hydrogenated oils, margarines, vegetable shortening, and all foods made from them.

The use of tobacco in any form is pro-inflammatory. Avoid cigarettes, cigars, and chewing tobacco all of which are high inflammatory and carcinogenic.

Exposure to toxic environmental chemicals in the home, yard, or in metropolitan areas is pro-inflammatory and contributes to pulmonary diseases.

High levels of personal stress and a lack of sleep for long periods of time also is a cause of inflammation in the human body.

CONCLUSION The material presented in this article establishes a strong correlation between addictive behavior, especially addictive behaviors associated with beverage and dietary choices, obesity, alcohol consumption, as well as, with a dysglycemic and pro-inflammatory state in the human body. It is clear that the many factors that strongly contribute to the current epidemic of inflammatory and autoimmune disorders are directly linked to dietary habits and are therefore within the context of the individual to change and modify. In fact, the most important “medicine” for the treatment of chronic disease related to inflammation is not the drugs and medications prescribed by a medical physician, but rather the foods and beverages that we consume on a daily basis.

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