Arthritis, Inflammation, and Joint Health

I recently read an article in the September issue of Fitness Magazine titled “Recovery Mission.” This article focused on inflammation and it was quite intriguing. Ironically, I would need the information I gathered from  reading it just a few days later when I pulled my hamstring. During one of my runs, it felt as though I had a tennis ball-sized mass run from the back of my knee up to the middle of my hammy. It was definitely not a pain I could run off! So I walked home and implemented what I learned. Between ice, one Advil to reduce inflammation (I take drugs ONLY when necessary and that is one of the biggest reasons why I eat the way I do), rest, and my diet, I recovered within a few days. The definition of  or the science behind inflammation was new to me:

Your body creates inflammation as a quick way to heal everything from paper cuts to the flu. Essentially, the immune system increases blood circulation to the injured area, instigates infection-fighting heat, and sends white blood cells and other chemicals to ward off bacteria and mend damaged cells. When it’s doing that job, inflammation is a good thing. The long-term harm happens when the body continuously produces low-grade inflammation; unfortunately, the odds are high that you don’t even know the damage is being done. Even doctors can’t always point to where chronic inflammation is located in the body, and what its specific causes are.

Here are the culprits:

Saturated fat is found mostly in animal-based foods like red meat and whole-fat dairy products. “It’s bad both for the old-fashioned reason that it raises LDL [bad] cholesterol and also because it promotes inflammation throughout the body,” says Linda Antinoro, RD, a dietitian at the Nutrition Consultation Service at Brigham and Women’s Hospital in Boston, where much of the research on inflammation has been done.

Trans fats — chemically altered fats often found in crackers, cookies, and other baked goods — send bad cholesterol soaring and promote inflammation even more than saturated fat does. That’s why doctors recommend cutting trans fats out of your diet completely. They’ve been clearly marked on nutrition labels since a new law requiring this went into effect at the start of the year.

Omega-6 polyunsaturated fat may also have inflammatory components and is probably not even on your radar. That’s because food labels don’t list omega-6 specifically; it’s included under the umbrella of all polyunsaturated fats. Omega-6 is found in corn, soybean, sunflower, and safflower oils; it’s also in packaged goods that list these oils as ingredients — and the grocery-store shelves are full of them.

Until very recently, omega-6 has been viewed as healthier than saturated and trans fats, because it may improve cholesterol levels. However, research now suggests that in the fight against heart disease, and possibly other ailments, lowering cholesterol may not be as beneficial as lowering inflammation. And that’s where omega-6’s dark side comes into play: It appears to boost inflammation. In one study, people who consumed more omega-6 fat had higher blood-sugar levels and less insulin sensitivity — two risk factors for diabetes.

The body needs a certain amount of omega-6 each day to function properly — about that found in a tablespoon of Thousand Island dressing or a 1-ounce bag of reduced-fat potato chips. But because it’s so prevalent in packaged foods, the typical American consumes far more than this, says Davis — and to the exclusion of inflammation-fighting fats.

Sugar and other simple carbs can make your blood sugar spike; this has been linked with higher levels of inflammation. A high sugar intake may not trigger inflammation on its own, says Davis, but it may worsen the effects of unhealthy fats.

Here are some of the cures:

Fish, Canola Oil, Walnuts. These foods are high in omega-3, another type of polyunsaturated fat, which, unlike omega-6, can help counteract inflammation. In fact, in a 2004 study in the Journal of the American Medical Association, people placed on a Mediterranean diet that included foods high in omega-3 had less inflammation, lost more weight, metabolized insulin better, and had healthier blood vessels than people who ate just as healthfully but weren’t on this diet. Most Americans don’t get nearly enough omega-3 in their diets. Aim for more than two grams of omega-3 a day, from both plant and fish sources. A three-ounce serving of salmon has 1.2 grams and one ounce of walnuts contains 2.6 grams.

Olive Oil, Peanut Oil, Nuts, Avocados. These foods are rich in monounsaturated fat. Monos on the whole appear to be anti-inflammatory and are already associated with improving the body’s cholesterol balance. But olive oil may have some unique anti-inflammatory powers as well, according to research at the Monell Chemical Senses Center in Philadelphia. Taste experts there noticed that extra-virgin olive oil produces a “bite” in the throat similar to that of ibuprofen, a nonsteroidal anti-inflammatory drug. In tests, they discovered a compound in olive oil called oleocanthal that may fight inflammation in a way similar to that of NSAIDs.

Fruits, Vegetables, Whole Grains. These foods provide a different inflammation defense: antioxidants, which may affect inflammation in the same way that closing the damper affects a fire. Antioxidants include vitamins A, C, and E, as well as phytonutrients like carotenoids (found in orange and yellow vegetables such as carrots and sweet potatoes) and flavonoids (found in red and purple fruits such as apples, berries, and grapes). Look for produce with deeper or brighter colors, which tend to contain the most antioxidants. According to government recommendations, you should eat two cups of fruit and two and a half cups of vegetables every day, choosing from a variety of colors throughout the week.

Herbs, Spices, Teas. Cinnamon, curry, dill, oregano, ginger, and rosemary are all concentrated sources of antioxidants that can fight inflammation. Most teas are also chock-full of them, including the green, black, white, and oolong varieties.

And since it happened to me again two days ago, I am doing what I did once before. However, this time I was given spousal approval to get a sports massage. So at 4:00 on Thursday you can pray for me as I am receiving “treatment” 🙂

 

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