Anti-Inflammatory Diet

We as a society need to be more knowledgeable about nutrition and diet more effectively.  It has been shown that many dietary factors augment the expression of inflammation and pain expressed in our bodies.  These inflammatory mediators ignite biochemical pain mechanisms and cause us to live a more sedentary lifestyle.  It has been shown that an anti-inflammatory diet can help combat arthritis, heart disease, diabetes, chronic degenerative diseases, rheumatoid arthritis, fibromyalgia as well as other pain syndromes that affect the musculoskeletal system.

Pro-Inflammatory Biochemistry affect in our nervous system

The sensory fibers found in our bodies (majority are Group IV afferents) are referred to as first-order neurons.  They are located as far as the tips of our fingers, in our organs, and travel back to our spine.  From there fibers transfer information to the limbic system where feeling can be realized as pain.

Group IV afferents are nerve cells and have biochemical receptors on their cell membrane.  All of the inflammatory mediators (prostaglandins, leukotrienes, bradykinins, serotonin, and cytokines) have their own receptor on the cell membrane of the Group IV afferents.  When tissues are injured, inflammatory mediators are liberated from tissues and bind to receptors located on Group IV afferents.  Inflammatory mediators “sensitize” Group IV afferents and bring them closer to the pain threshold which allows us to perceive pain.

Humans genetically have adapted to eat diets that consist of vegetation.  In contrast, our modern diet is based largely on engineered food, grains, animals that ate grains, refined starches, and soda.

Reports have shown that Eskimos in Alaska have no reported instances of diabetes, heart disease, cancer, or obesity.  It is speculated that the reason for this is due to their hunter/gatherer lifestyle, vegetative diet, high omega-3 intake from fish, low sodium and low omega-6 intake.

In general, the best way to promote a healthy dietary lifestyle is to eat less and exercise more.  The “Mediterranean Diet” focuses on the consumption of fish, lean meats, fruits, vegetables, nuts, whole grains, olive oil, wine, dark chocolate, almonds, garlic, grass fed animal products, wild game, omega-3 eggs, and spices such as ginger & turmeric.  The Mediterranean diet, including animals that ate vegetation, should be viewed as an anti-inflammatory diet.

Insulin Resistance (Diabetes) and Inflammation

Type 2 diabetes is referred to as a pro-inflammatory cytokine-associated disease.  A pro-inflammatory mediator called Tumor-Necrosis-Factor (TNF) is released by fat cells and white cells.  As the individual gains fat weight, there is an increase release of TNF that inhibits insulin receptor activity that leads to insulin resistance (pre-diabetes type 2).  As insulin resistance develops it promotes glycosylation of proteins and DNA, free radical formation and an unregulation of inflammatory protein production.  This pathway of insulin resistance will lead to worsening of inflammation that leads to a vicious cycle of chronic inflammation.

Insulin resistance is involved in the pathogenesis of many pro-inflammatory diseases such as diabetes, atherosclerosis, stroke, myocardial infarction, and cancer.  Increased levels of TNF and other pro-inflammatory mediators such as interleukin have been found in facet joints of the spine as well as degenerative conditions of the lumbar spine.  TNF has also been found to be a mediator in disc herniation induced radicular pain.

Free Radicals and Inflammation

FREE RADICALS: Free radicals are the natural by-products of many metabolic processes in the body (oxidation of O2).  Free radicals are also created by exposure to some environmental factors, tobacco smoke, radiation and are thought to be carcinogenic.  If free radicals were allowed to roam about freely they can cause damage to the cell wall, cell structures, and genetic material within the cells.  Over long periods of time they can cause damage and become irreversible and lead to disease (cancer).  Further research is needed for understanding the role of free radicals in the destruction of the human body.

Free radical mechanisms have been seen in more than 100 conditions involving inflammation: arthritis, heart disease, hemorrhagic shock, AIDs, Parkinson disease, cataracts, amyotrophicic lateral sclerosis (ALS), cancer, and disc degeneration.  Disc degeneration seen in the middle of the disc and inner/outer layers of the disc may be contributed by free radical oxidation (break down) of lipids or lipoprotein.

Free radicals are electro-negative (are missing an electron in their outer molecular orbit) and can literally grab electrons from surrounding molecules (proteins, lipids, cell membranes, and DNA).  This renders them highly reactive and unstable.  This can cause damage to cellular structures and introduces inflammatory production of cytokines and prostaglandins.  We can combat free radicals by fueling our bodies with antioxidants such as beta-carotene, vitamin E, vitamin C, and selenium.  Consuming liberal amounts of fruits and vegetable supplies us with significant amounts of free radicals and anti-inflammatory properties.  Supplementations of multivitamins, CoQ10, lipoic acid, and acetyl-L-caritine are reasonable options to help improve antioxidant activity.

ANTIOXIDANTS: They bind and clean up free radicals before they get a chance to do harm in your body.  Researchers have a strong assumption (no proven yet) that antioxidants prevent the possibility of the harmful (cancer) effects of oxidation.

In terms of heart disease and stroke, it is possible that higher levels of antioxidants slow or prevent the development of arterial blockages, a complicated process involving the oxidation of cholesterol. Moreover, antioxidants may deter the collection of plaque on arterial walls.

Organic substances, including vitamins A, C, E and a group known as the carotenoids.  Carotenoids are a pigment that adds color to many fruits and vegetables (i.e. what gives the carrot a orange color).  Together as antioxidants, these substances are thought to be effective in helping to prevent cancer, heart disease, and stroke.

Omega-6 Fatty Acids & Inflammation

Polyunsaturated fats have two or more double bonds in their molecular structure.  The pro-inflammatory potential of fats (lipids) depends on the character of polyunsaturated fatty acids found in our food.  The polyunsaturated fats are classified as omega-6 and omega-3.  Ideally we should consume the omega-6/omega-3 ratio, which is considered to be pro-inflammatory.  Prostaglandin E2, thromboxan A2, and leukotriene B4 are pro-inflammatory lipids and are derived from arachidonic acid (omega-6).  An omega-6 to omega-3 ratio of 4:1 is unbalanced and considered to be pro-inflammatory and thought to drive chronic inflammation.

As mentioned before, Americans consume on average of 20 omega-6 : 30 omega-3 ratio.  Ideally a dietary ratio of less than 4:1 ratio with 1:1 ratio being the goal.  This means that fruit, vegetables, potatoes, grass fed animals, omega-3 enriched eggs and wild game have favorable ratios and should represent the majority of food we consume (Mediterranean like diet).

Grains, grain products (cereal, pasta, bread, deserts, etc.) and processed food have ratios that reach 20:1 and greater which are considered pro-inflammatory.

Potassium (7500mg/day) and Magnesium (1000mg/day)

Two dietary constituents with important health benefits are potassium and magnesium, each providing significant anti-inflammatory benefits.  They play a critical role in maintaining the acid-base balance in our body.

A deficiency in potassium impairs glucose utilization and reduces glycogen stores in skeletal muscle.  Reduced potassium promotes free radical release from our muscle cells and can have an affect on controlling blood flow during exercise.  A lack of potassium can result in muscle weakness, pain, and cramping.

Human bodies are acid producing machines and potassium is a key element in maintaining body pH.  It is speculated that chronic acidic pH in the body promotes bone and muscle loss that occurs with aging that also suggests that a lack of fruit and vegetables consumption during a lifetime is responsible for this degenerative scenario.

As well as more potassium enriched foods we need to insure magnesium adequacy because magnesium depletion can profoundly influence potassium homeostasis.  When there is a depleted amount of magnesium in the body the kidneys do not conserve potassium efficiently.  Magnesium deficiency may influence inflammation as well.  Magnesium is required in: ATP synthesis, mitochondrial function, and stabilization of cell membranes.