2 things eating at your health

You are what you eat.

You probably hear that all the time, but are you taking that advice to heart?

Most of us don’t…  Our most popular meals are highly inflammatory, like fast and processed foods that use refined flour, sugar and factory-farmed red meat, all known to increase inflammation.

If you factor in alcohol, caffeine, stress and exhaustion, you get a perfect storm for chronic inflammation and the many degenerative conditions it can fuel.

But what is the common denominator here? All of these conditions start with food choices. Good health starts with what you choose to eat, and while this sounds simple enough, people struggle with making better choices.

Simple choices make a big impact

Inflammation is the body’s natural protection and repair response to germs, toxins, environmental pollutants, injury and illness, but when it becomes chronic or out of control, inflammation shows its other side. Acute, but infrequent inflammation can be healthy. The same is true of stress. Both help to “wake up” the system to respond to dangers.

But if inflammation or stress continues to progress unchecked, a cascade of detrimental biochemical reactions can occur that eat away at your health… damaging cells, including DNA, cell membranes, and mitochondria, the vital structures inside each cell that produce energy. Chronic inflammation can also drive uncontrolled scar tissue build up (fibrosis), leading to reduced organ function in vital organs such as the heart, kidney and liver. It can also contribute to autoimmune conditions whose incidence is on the rise.

The key is understanding inflammation and making the right lifestyle adjustments. By harnessing a combination of diet, exercise, mindfulness and targeted supplements, we can reduce our risks for cancer, cardiovascular disease and numerous other conditions. In the long run, these simple changes can increase overall health to help us not only live longer, but live better with more energy and vitality for the things that keep us going.

One easy and simple change that anyone can make now is to add scientifically proven natural supplements into their diet to support their health.

Supported by science

Researchers at Dharma Biomedical, LLC and the Department of Pathology, Nicklaus Children’s Hospital in Miami, FL just released a new peer reviewed study showing synergistic beneficial effects of two natural compounds, Modified Citrus Pectin and Honokiol.

Honokiol, extracted from magnolia bark (Magnolia officinalis), possesses multiple biological activities including antioxidant, anti-inflammatory, anxiolytic, antidepressant, and neuroprotective properties. It has already been shown in preclinical studies to be an effective multifunctional antioxidant.

Modified citrus pectin (MCP) is a well-investigated compound derived from citrus peels that is recommended as a dietary supplement for immune support, heavy metal detoxification, antifibrotic effects as well as its role in promoting healthy cell function. The mechanism of action of MCP is that it works as a competitive inhibitor of extracellular galectin-3 (Gal-3), a protein that drives the inflammatory and fibrotic process. MCP blocks Gal-3 activity, reducing chemical signaling pathways that lead to chronic tissue inflammation and fibrosis.

The evidence shows the potential benefits for prevention and treatment of inflammation-associated chronic diseases. When MCP and Honokiol were combined, the study demonstrated significantly better effects than the single compounds due to the synergistic effects on antioxidant activity and anti-inflammatory properties.

Feed good health

In addition to incorporating natural supplements into your anti-inflammatory lifestyle, you should reduce or eliminate inflammatory ingredients from your diet – white flour, high glycemic and processed foods, trans fats, grilled meats, and fried foods. Replace with an emphasis on anti-inflammatory foods including whole, nutrient-dense foods like sprouted grains and legumes, lean proteins, healthy fats, green leafy vegetables, bright colored fruits like berries and mango, culinary herbs and spices, and lots of filtered water.

High fiber foods such as whole grains and legumes will help detoxify the body, keep elimination regular and reduce inflammation. Brightly colored fruits and green leafy vegetables are both high in phytonutrients and antioxidants which help scavenge harmful free radical molecules, detoxify the body and fight inflammation, while offering numerous other protective benefits.

I particularly recommend alkaline vegetables, such as spinach, broccoli and avocado, which help control acidity in the body, as well as reduce toxins. Cruciferous vegetables, such as broccoli, kale, and cabbage are rich in sulfur compounds, which slow inflammation and support joint and tissue health.

For protein, choose sprouted legumes, eggs from pasture-raised hens, and organic meats or fatty fish, such as salmon and sardines These fish are high in omega-3 fatty acids, which provide both antioxidant and anti-inflammatory support. Omega 3’s can reduce the joint pain associated with both rheumatoid and osteoarthritis and have also been linked to improved cardiovascular, pulmonary and psychological – emotional health. Omega 3’s are also found in walnuts, flax, and chia seed.

For those who cannot bear the morning without hot caffeinated beverage, expand your repertoire to include not only coffee but also green or black teas. Tea is rich in antioxidants and polyphenol compounds that reduce inflammation, support immunity and promote numerous other areas of health.

Activity

One of the unique things about cartilage is that it gets very little blood flow. The movement of our joints lubricates cartilage, brings in nutrients and eliminates waste. For that reason and many others, movement is an important component to preventing inflammation and supporting health.

I am a fan of gentle activity over strenuous work outs that can damage muscles and joints. Walking and swimming are excellent ways to increase circulation and lubricate the joints.

Exercise also serves another important function: It reduces stress, which is a major contributor to chronic inflammation. Long-term anxiety increases production of stress hormones, such as cortisol, which feed inflammation. As a result, anything we do to control stress reduces this inflammatory environment and supports both joint and overall health.

In addition to gentle exercise, I also recommend mindfulness-based stress reduction techniques, such as meditation, which have been shown to improve both mental and physical health and control inflammation. There are also moving meditations, such as yoga, Tai Chi and Qi Gong, which combine the benefits of movement with mindfulness.