Blayne Andrews

Inflammation has had all the buzz for quite some time now. Everything from “anti-inflammatory supplements” to which “inflammatory foods” to avoid fill internet searches as people learn more and more about the detrimental effects of excess inflammation.

What is inflammation though?

Inflammation is the body’s natural immune response to pathogens and initiates the elimination of noxious agents. This helps your body heal and defend itself from harm. The problem becomes when inflammation is chronic versus the natural acute response.

Chronic inflammation is characterized by slow, long term inflammation lasting for prolonged periods of months to years (1). The four cardinal signs of inflammation as defined by first-century Roman physician Aurelius Cornelius Celsus are heat, pain, redness, and swelling.

A new scientific school of thought on disease is that although we know inflammation to be accompanied by disease, inflammation may be at the etiology of all diseases (2).

It is estimated that some 15% of human cancers are associated with chronic infection and inflammation (3). Chronic inflammation tissue damage is observed in many organ systems, including the heart, pancreas, liver, kidney, lung, brain, intestinal tract, and reproductive system (4).

This is elucidated within the scientific literature with inflammation playing a role in the development of depression as well. A new theory of depression, “The Inflammatory Model of Depression” highlights pro-inflammatory cytokines (immune signaling molecules) penetrating the blood-brain barrier and eliciting symptoms of depression (5).

Now that you know the detriment downstream sequelae that occur second hand to excess inflammation, what can you do to help offset it?

Diet is a good place to start. Although all fruits and vegetables offer antioxidants that help squash inflammation by donating electrons to unstable free radicals, I’ll be highlighting my 5 favorite foods to help fight inflammation.

Turmeric:

Turmeric is a well known Ayurvedic herb that’s part of the ginger family.

It’s been shown in the literature to be effective in various health conditions by being anti-diabetic, anti-microbial, gastro-protective, hepatic protective, cardio-preventative, neuro-protective, anti-tumor, immunomodulatory, etc (6).

The main mechanism of action to the pleiotropic effects of turmeric is due to its potent anti-inflammatory effect.

Curcumin, the active constitute within turmeric fights inflammation by up-regulating Nrf2 and down-regulating NF-kB (7)(8).

These master transcription factors (protein complexes) reside in the cytoplasm of our cells and translocate to the nucleus, bind to DNA, and turn on/off pro-inflammatory or anti-inflammatory genes.

Meaning, they are the gateway to inflammation and anti-inflammation. Nrf2 elicits anti-inflammatory effects by increasing antioxidant production and NF-kB increases inflammation by up-regulating pro-inflammatory molecule production in the body.

Turmeric also inhibits COX enzymes which produce pro-inflammatory molecules known as prostaglandins (9). Tylenol and other NSAID’s work on this same pathway (10). This may be a safer alternative to NSAIDs which confer various negative health effects.

Fatty Fish:

Fatty fish are a nutrient-dense source of long-chain preformed omega 3 fatty acids EPA & DHA.

The best sources of omega 3 fatty fish include: mackerel, salmon, cod liver oil, herring, etc.

When EPA & DHA are metabolized they give rise to compounds called resolvins and protectins which exhibit anti-inflammatory effects by inhibiting TNF and IL-1β production. These are cytokines that further push the ongoing inflammatory process and promote tissue damage (11).

Although study conclusions vary, clinical trials show EPA & DHA may decrease C-reactive protein levels (12)(13).

In animal feeding studies, EPA & DHA have been shown to decrease the expression of some CAMs or cell adhesion molecules on various cells. Over-activation of CAMs is partially due to pro-inflammatory cytokines and has been linked to a number of acute and inflammatory conditions (14).

Ginger:

Ginger, a flowering plant that originated from China is closely related to turmeric. This sentiment applies to its related anti-inflammatory effects as well.

Like turmeric, ginger is a potent inducer of the gateway to anti-inflammation Nrf2 and down-regulator of the gateway to inflammation NF-kB (15)(16). It also works by downregulating COX enzymes as well.

Although the cause behind migraine headaches may be varying factors, one factor being implicated in the literature is neuroinflammation and its role in the development of them (17).

Neuroinflammation has been linked to various conditions including migraines, but also depression, anxiety, and Alzheimer’s disease (18)(19)(20).

Ginger poses as a potential modulator of neuroinflammation by inhibiting the production of these pro-inflammatory cytokines like TNF-a, IL-6, and IL-1 which have been linked to increased microglial activation (21).

Microglial are said to be the first and main active immune cells in our brain. They work by clearing cellular debris and dead neurons from the CNS (brain and spinal cord). The problem becomes when microglial cells are overly activated.

“The chronic activation of microglia may in turn cause neuronal damage through the release of potentially cytotoxic molecules such as pro-inflammatory cytokines, reactive oxygen intermediates, proteinases, and complement proteins” (22).

Ginger helps down-regulate these cytokines known to invoke chronic microglial activation, which have been linked to those various conditions by creating neuroinflammation (23).

Dark Chocolate:

Dark chocolate and cocoa contain plant compounds called polyphenols which contain various health benefits.

One of the health benefits provided from polyphenols is their positive impact on our gut microbiome, the trillions of microbes that reside in our GI tract.

The polyphenols found in cocoa (higher amounts of cocoa found in dark chocolate) act as prebiotics or “food” for the commensal bacteria in our gut. Studies show that cocoa flavonoids significantly increase gut microbes Bifidobacteria and Lactobacilli (24).

These genus’ of microbes exhibit various anti-inflammatory effects by reducing the effects of pro-inflammatory cytokines (25). One of these ways is by fermenting prebiotics or MACs (microbiota accessible carbohydrates).

Prebiotics can not be digested, so these indigestible fibers are fermented by our commensal flora. This in turn produces fatty acids called SCFAs, or short-chain fatty acids.

These fatty acids possess potent innumerable health benefits as they are the fuel for intestinal cells, help maintain gut barrier integrity (which controls the progression of intestinal permeability and causes a cascade of inflammation from translocation of foreign antigens into systemic circulation), and directly inhibits pro-inflammatory cytokines like TNF (26).

Matcha:

Although matcha is gaining all the fame for being a bougie, millennial latte it is quite medicinal and one of my favorite drinks.

Matcha is particularly high in a compound called EGCG. This compound has been shown to exhibit anti-inflammatory effects by acting as a potent antioxidant, scavenging reactive oxygen species which further propagates the gateway to inflammation (27).

In rodent models (further human studies should be done), EGCG has also been shown to increase the growth of commensal bacteria while inhibiting pathogens like clostridium and increasing SCFA production (28).

It was also shown to attenuate inflammation by inhibiting NF-kB the gateway to pro-inflammatory molecules (29).

If you read this far, thank you. I hope you enjoyed my first blog post with many to come, but in the meantime check out my Instagram (east.coast.avocado) if you want to follow along and learn more free health/wellness information!

Using the sauna is one of my all-time favorite therapeutic modalities and for good reason. Not only does it confer innumerable health benefits I’ll discuss, but there’s something to say about getting in a good workout and then going in the sauna and leaving a hot, sweaty mess.

Sauna bathing is a form of whole-body thermotherapy that has been used in various forms (radiant heat, sweat lodges, etc.) for thousands of years in many parts of the world for hygiene, health, social, and spiritual purposes (1). We can thank the Finns for this widely used healing tool as the first documented reports of sauna use were in Finland.

*Sauna use may not be appropriate for everyone, so as always consult a licensed healthcare professional before participating*

Increased excretion of toxicants:

We are constantly inundated with environmental toxicities from all areas of our life that we don’t always think about. A vast majority of these toxicants are fat-soluble and are sequestered into adipose tissue as a biological compensatory measure to protect vital organs from the deleterious effects these have on our bodies.

Environmental toxins encompass a vast range of compounds and elements including heavy metals. Heavy metals like arsenic, cadmium, lead, and mercury are ubiquitous and serve no physiological benefits, yet yield various profound negative health risks.

Common sources of these toxins:

Arsenic- Groundwater, chicken, rice, public, and private water supplies (2). Mining, smelting of non-ferrous metals and burning of fossil fuels are the major anthropogenic sources of arsenic contamination of air, water, and soil (primarily in the form of arsenic trioxide). The historical use of arsenic-containing pesticides has left large tracts of agricultural land contaminated. The use of arsenic in the preservation of timber has also led to contamination of the environment (3).

Cadmium- Cadmium enters the environments through natural and various anthropogenic sources. However, the accumulation of Cd in the soil-plant environment mainly through anthropogenic activities such as application of phosphate fertilizers, wastewater, sewage sludge, and manures (4).

Lead- Lead-based paint, lead-contaminated air, soil, dust, drinking water got through lead soldered pipes, food stored in lead soldered cans, traditional medicines, cosmetic, and artisan ceramics. Lead may be introduced into food inadvertently during harvesting, processing, packaging or preparation. The main sources of contamination of food are soil, industrial pollution, agricultural technology, and food processing (5).

Mercury- Dental amalgam, thermometers, sphygmomanometer, barometers, fossil fuel emissions, incandescent lights, batteries, ritualistic practices using mercury, certain va((ines, fish and shellfish, and the incineration of medical waste (6).

All four elements are confirmed or probable carcinogens and they exhibit wide-ranging toxic effects on many bodily

systems, including the nervous, endocrine, renal, musculoskeletal, immunological, and cardiovascular systems (7).

As you can see these dangerous elements are impossible to completely avoid as the Industrial Age and anthropogenic (originating in human activity) measures have made their presence everywhere from the food we eat to the air we breathe.

This leads many to be discouraged, but there are measures we can take to help with the excretion of these toxicants like frequent sauna use.

In a systemic review in the Journal of Environmental Health, sweating (via sauna or exercise) was shown to augment the excretion of those heavy metals through sweat (8).

In another study, 20 adults had measurements of the presence of various compounds done before and after sweating and the results showed that markedly higher excretion of aluminum (3.75-fold), cadmium (25-fold), cobalt (7-fold), and lead (17-fold) was observed in sweat versus urine (9).

In another study, “Blood, urine, and sweat were collected from 20 individuals (10 healthy participants and 10 participants with assorted health problems) and analyzed for various environmental toxicants including BPA. Results. BPA was found to differing degrees in each of the blood, urine, and sweat. In 16 of 20 participants, BPA was identified in sweat, even in some individuals with no BPA detected in their serum or urine samples” (10).

Cardiovascular Health:

An estimated 17.9 million people died from Cardiovascular Diseases in 2016, representing 31% of all global deaths according to The World Health Organization.

Cardiovascular disease is largely preventable with lifestyle factors like frequent sauna use.

In Eastern Finland, large prospective studies on sauna bathing investigated the association of frequency and duration of sauna bathing with the risk of sudden cardiac death (SCD), fatal coronary heart disease (CHD), fatal cardiovascular disease (CVD), and all-cause mortality (11).

The study found that compared to the men who never use the sauna:

Sauna use 2-3 times per week reduced the likelihood of death from cardiovascular-related causes by 27%

Sauna use 4-7 times per week reduced the likelihood of death from cardiovascular-related causes by 50%

Frequent sauna use (4-7x per week) also reduced all-cause premature mortality by 40% regardless of age, activity levels, and lifestyle factors.

In another prospective cohort study, 1628 adult men and women were followed for 15 years to assess the association between frequency of sauna bathing and risk of future stroke found (12):

Having regular sauna baths (4-7 sessions/wk) compared with 1 sauna session/wk was associated with an approximately 62% reduced risk of incident stroke.

Lowers Inflammation:

It is said that inflammation is not only accompanied by disease, but also at the root of all disease etiology. There are various pro-inflammatory and anti-inflammatory markers of inflammation that can be used to measure the efficacy of an intervention on inflammation.

One of these pro-inflammatory markers is C-reactive protein.

C-reactive protein is a surrogate biomarker for inflammation in the body. CRP is secreted by the liver in response to a variety of inflammatory cytokines. Levels of CRP increase very rapidly in response to trauma, inflammation, and infection and decrease just as rapidly with the resolution of the condition.

Thus, the measurement of CRP is widely used to monitor various inflammatory states (13).

In a study consisting of 2084 men (42-60 years), it was found that there was a significant inverse association between the frequency of sauna bathing and the level of C-reactive protein (14).

Meaning the more frequent the use of sauna therapy, the lower the level of C-reactive protein (those who used the sauna 4-7x per week had the lowest mean serum CRP compared to the 2-3x per week group).

Cognitive Health:

Neurogenesis or the creating of new neurons is largely due to a protein called brain-derived neurotrophic factor or BDNF. This protein promotes the survival of nerve cells (neurons) by playing a role in the growth, maturation (differentiation), and maintenance of these cells (15).

It is active in the hippocampus, cortex, cerebellum, and basal forebrain. These areas are involved in long term memory, learning, and executive function.

Heat stress (and exercise) has been shown to increase the expression of BDNF (16).

Although the cause behind Alzheimer’s and Dementia is still debated/remains to be unknown, a further driver in the progression of Alzheimer’s is the buildup of amyloid-beta plaque in the brain.

Amyloid plaques are the sticky buildup of proteins that accumulate outside nerve cells. In the Alzheimer’s brain, abnormal levels of this naturally occurring protein clump together to form plaques that collect between neurons and disrupt cell function (17).

A study in Finland involving 2,315 healthy middle-aged Finnish men with a median follow-up of 20.7 years assessed weekly ‘sauna bathing’ habits. Study participants were divided into three groups: those who took about a 15-minute sauna 4-7 times a week, those using a sauna 2-3 times a week, and those who only used a sauna once a week (18). The results showed that:

Using the sauna 2-3 times per week was associated with a 22% lower risk of dementia

Using the sauna 4-7 times per week was associated with a 66% lower risk of dementia

Using the sauna 2-3 times per week was associated with a 20% lower risk of Alzheimer’s

Using the sauna 4-7 times per week was associated with a 65% lower risk of Alzheimer’s

Although the mechanism behind these findings weren’t established, the clearance of amyloid-beta plaque due to improved cardiovascular health may be a cause.

If you read this far, thank you. I hope you enjoyed this blog post with more to come, but in the meantime check out my Instagram (east.coast.avocado). If you want to follow along and learn more free health/wellness information!