What does a stubbed toe or a splinter in a finger have to do with your risk of developing Alzheimer’s disease, suffering a heart attack or succumbing to colon cancer?” That was the question posed by a recent article in Time magazine. The consensus of current medical opinion states that a stubbed toe, Alzheimer’s disease, heart disease and colon cancer are related.

The symptoms of acute inflammation, whether from a splinter or stubbed toe, are swelling, tenderness, redness and localized heat. You know you’ve been wounded because it hurts. Furthermore, inflammation is beneficial. The cascade of potent chemicals released by vigilant armies of immune system cells prevents a mere splinter from killing you. These sentinels patrol the body, waging chemical and biological warfare against invading armies of bacteria, viruses and parasites that attempt to organize a sneak attack almost daily. It’s the inflammatory process that’s your lifesaver!

However, occasionally the inflammatory process goes awry and doesn’t shut off, usually in areas of the body that the immune cells can’t necessarily easily access due to local tissue swelling that impedes circulation, e.g. periodontal disease or the lining (endothelium) of coronary arteries. The cascade of potent chemicals released from immune system cells churns out a toxic brew that enters the general circulation. You can go about your daily life oblivious to the chronic systemic inflammation that is simmering. Furthermore, the symptoms of chronic systemic inflammation, including chronic fatigue, vague muscle pains, poor appetite, occasional weight loss, sleepiness and depression, are non-specific, meaning they’re general in nature and are also associated with many other medical conditions.

This behind-the-scenes battle within your body may eventually even claim you as its victim. After years of slowly simmering, chronic, low-grade infections and resulting inflammation can overwhelm the body’s immune system reserves and transform to chronic diseases, including heart disease, heart attacks, cancer, Alzheimer’s disease, diabetes, inflammatory bowel disease, arthritis, asthma or psoriasis. Furthermore, large amounts of damaging free radicals are also produced from inflamed tissues.

So, how can you stop inflammation from burning up your body’s resources? Here are a few simple steps you can take that may help.

HAVE HERBS DOUSE THE FIRE
Boswellia is an Ayurvedic plant that contains anti-inflammatory substances called boswellic acids. These acids reduce inflammation by inhibiting two of the pro-inflammatory chemical messengers. When purchasing boswellia, look for boswellia extract that is standardized to 65 percent boswellic acids to assure potency.

Turmeric is indigenous to South India and Indonesia and is recommended for all inflammatory disorders. It’s a common ingredient in curry powder. When purchasing turmeric, look for whole turmeric (at right), as it’s more effective than isolated curcumin, its major constituent. And, purchase products that are standardized to 95 percent curcuminoids to assure potency.

Cat’s claw is indigenous to the Amazon rainforest and other tropical areas of South and Central America. Its active substances contribute anti-inflammatory, anti-oxidant and anti-cancer properties. Many herbal formulas combine cat’s claw with other plants and natural products for increased absorption and bioavailability. When purchasing cat’s claw, look for products made from the inner bark that are standardized to three percent alkaloids and 15 percent phenols.

EAT RIGHT TO STAY COOL
Fats: Limit your daily intake of saturated fat found in meat, eggs and dairy products, as well as the omega-6 fats found in vegetable oils like corn, sunflower, safflower, soybean and cottonseed. The fat in these foods and oils contains arachidonic acid, which can result in the production of pro-inflammatory chemical messengers.

Instead, include omega-3 fats in your diet. Omega-3 fats are found in flaxseeds, wheat germ and fatty fish such as salmon, mackerel, lake trout and sardines. These fats supply the anti-inflammatory building blocks of alpha linolenic acid (ALA), which is in flaxseed. Eicosapentaenoic (EPA) acid and docosahexaenoic (DHA) acid are found only in fatty fish. It’s a good idea to include fatty fish in your diet because some people cannot convert the ALA in flaxseeds to the protective and more easily utilized EPA/DHA. If you don’t like fish or don’t eat it at least three to four times a week, omega-3 fatty acid supplements are recommended. Look for supplements that contain EPA and DHA fatty acids and that have been tested as not having mercury contamination by a reliable third-party lab. Take between one and four capsules daily.

Even though eating salmon will enhance your body’s production of anti-inflammatory chemical messengers, it must be wild salmon and not farmed salmon. According to the USDA, a four-ounce portion of farmed salmon contains liberal amounts of the building blocks to make pro-inflammatory chemical messengers. However, the same portion of wild salmon contains almost none.

Fruits and Vegetables: Arrange your plate to look like a colorful rainbow. Include generous amounts of dark and colorful fruits and vegetables. These hued gems contain abundant amounts of antioxidants to neutralize the free radical by-products produced by chronic inflammation. Remember, the darker the color, the more antioxidants!

Carbohydrates: Eat carbohydrates rated with a low to moderate value on the glycemic index. The glycemic index rates a food as to how quickly its sugar is absorbed and how high blood sugar is expected to rise after it is eaten. Foods with a high glycemic index cause a rapid rise in blood sugar levels and a rapid release of insulin from the pancreas. These high levels of glucose and insulin are linked to the production of pro-inflammatory chemical messengers.

EXERCISE TO COOL DOWN
Because fat cells produce pro-inflammatory chemicals, exercise is a great way to limit inflammation by reducing the body’s fat reserves.

BRUSH AND FLOSS DAILY TO EXTINGUISH THE FLAME
Persistent gum disease is a major contributor to chronic inflammation. Therefore, brushing and flossing daily can reduce your risk of gum disease and inflammation.

In addition to seeking medical attention for symptoms that concern you, awareness of and education about the inflammatory underpinnings of chronic disease along with the lifestyle changes mentioned here can help contain chronic inflammation.

Sources: Win the War Within by Floyd H. Chilton, Ph.D., The Inflammation Syndrome by Jack Challem, Women to Women (www.womentowomen.com) search “inflammation,” and The Glycemic Index (www.glycemicindex.com)

TEST TO DETECT

A simple blood test can determine how inflamed you really are. The test measures your C-reactive protein (CRP) level, which is a marker for inflammation that is produced by the liver in response to inflammation anywhere in the body. The test won’t tell you where the fire is, just that there is one. Each laboratory has its own optimal CRP reference range. Your doctor’s interpretation of this test combined with a history and physical exam can help determine if you are chronically inflamed or not.

Dr. Lorraine Parker is a chiropractor and nutritional consultant. She is opening the Rejuvenation Medicine Center in Asheville in the summer of 2008. Dr. Parker creates individualized lifestyle programs that focus on realigning, rebalancing and rejuvenating your body and brain, and she can be reached at 828-298-7902 or www.agingyouthfully.com.

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