Inflammation Goes Awry

Inflammation is a natural process with the biological purpose to initiate healing by increasing circulation. It is a complex process involving both the immune system and vascular system and the interplay of various chemical mediators. Increased circulation brings white blood cells and nourishment to the site of injury or infection so that invading pathogens are killed and damage may be repaired. Characteristic signs of inflammation include pain (dolor), heat (calor), swelling (tumor) and redness (rubor).

When Inflammation Goes Awry:

While some inflammation is beneficial and appropriate for healing, chronic or excessive inflammation, serving no purpose produces damage. Chronic inflammation has a bad reputation because it is implicated in various

Toxic chemical residues from herbicides and pesticides can remain and when ingested are foreign irritants to the system. Many crops in North America are also genetically engineered and are put on the market without rigorous scientific study to determine safety for human consumption. Independent research is finally being done to show toxic effects of consuming genetically modified organisms (2). Foreign DNA is randomly inserted into the genome of a crop. Examples include herbicide resistant corn and soy which are resistant to the herbicide Roundup, made by Monsanto. Roughly 90% of all corn and soy sold in North America is genetically modified. Also be aware of derivatives of genetically modified ingredients (such as corn starch and corn syrup etc.). It has also been suggested that consuming GMOs is a contributing factor to the rise in allergies as our bodies are recognizing these food substances as foreign (3). By choosing items with the "certified organic" label, you avoid both GMOs and toxic herbicides/pesticides.

For some people, vegetables in the nightshade family may pose a concern. Examples of nightshade vegetables include tomatoes, peppers, potatoes and eggplant. Nightshades contain alkaloids which are thought to exacerbate inflammation and joint damage in certain susceptible individuals with arthritis (though research is conflicting). Thus, for some individuals, limiting or avoiding nightshade vegetables may be

In humans, there are two essential fatty acids, alpha-linolenic acid (an omega-3) and linoleic acid (an omega-6). These are "essential" because they are required for good health but the body does not synthesize them. Omega-3 fats are anti-inflammatory. Omega-6 fats can be pro-inflammatory or anti-inflammatory (as it can be metabolized by two different pathways). Researchers suggest that keeping the ratio of omega-6 to omega-3 between 2:1 and 4:1 is best for health. The modern diet tends to be high in omega-6 as it is abundantly available in cooking oils. Thus, including rich sources of omega-3 is important (such as fish, flax and walnuts especially).

Avoid / Limit:

Fats to limit or avoid include margarine, butter, shortening, hydrogenated oils, trans fats, saturated fats, and milk fat. Omega-6 fats are very high in corn oil, safflower oil and sunflower oil. Trans fats are linked with inflammatory diseases (4).

Meat:

Eat and Enjoy:

In general, limit animal proteins because they tend to acidify the body and also promote inflammation. When selecting animal protein, enjoy fish, poultry (especially free-range and organically raised), lamb and omega-3