Inflammation is a localized reaction of our body tissue to irritation, injury, or infection. It is marked by local heat, redness, swelling, and pain. Sometimes loss of movement and loss of function may be seen in area of severe inflammation. Inflammation is a component of chronic diseases such as arthritis, Alzheimer's, Parkinson's diseases, stroke, cancer and heart disease. Chronic inflammation is a root cause of many serious diseases after age 60.

Inflammation is regulated by a group of hormones namely, prostaglandins, cytokines, nuclear factor-kB (NF-kB) and activator protein-1. Some of these hormones intensify the inflammatory response while others reduce it. You can affect this system by the kinds of fats you eat since the body makes prostaglandins from fatty acids.

Inflammatory foods

    * The common western high fat, high red meat, high processed food diet is likely to increase inflammation. Junk foods, snack foods and fast processed foods make you feel worse due to the unhealthy fats that are used in the cooking processes. Most Americans consume an excess of omega-6 fatty acids from which the body synthesizes hormones that promote inflammation. Red meat, eggs, and wheat products contain arachidonic acid which make your inflammation worse. Junk and processed foods often contain too much sugar too. Excessive consumption of sugars and refined starchy carbohydrates also aggravate inflammation. Margarine, vegetable shortening and partially hydrogenated vegetable oils all promote inflammation. In the body, chemical reactions between the sugars and protein produce pro-inflammatory compounds called AGEs (advanced glycation end products). You can moderate this process by keeping blood sugar low and stable. That means avoid

refined and processed foods like pastas, white bread, white potatoes, crackers, chips, pastries, and sweetened drinks containing high fructose corn syrup.

    * Plants from the nightshade family like potatoes, tomatoes, and eggplant may actually make inflammation worse. These vegetables contain a chemical alkaloid called solanine which can trigger inflammation and therefore should be avoided.

* Food allergy involves the immune system and can make pain and inflammation much worse. Common food allergens are milk, eggs, peanuts, tree nuts, wheat, fish and shellfish.

Anti-Inflammatory Foods

    * Omega-3 essential fatty acids found in cold water oily fish, walnuts, flax and pumpkin seeds will help to reduce inflammation.

    * Olive oil has been shown to reduce the risk of cardiovascular disease and help to reduce pain and inflammation. Other healthy oils include grapeseed oil, and walnut oil.

    * Lean protein includes lean poultry, fish and seafood, nuts, beans, lentils, other legumes and seeds. Choose green leafy vegetables, bright colored vegetables and lots of fresh whole fruits. Berries are a great choice, especially blueberries and strawberries which are packed with anti-inflammatory phytochemicals and anti-oxidants. Apples and red onions are great sources of quercetin, which has strong anti-inflammatory properties. Green vegetables and whole fruits are also important as sources of dietary fiber.

Papaya and pineapple contain anti-inflammatory enzymes. (bromelain and papayin).

Anti-Inflammatory Diet

A healthy diet made up of whole foods and the above anti-inflammatory foods can help decreasing inflammation and pain. Anti-inflammatory diet can reduce the risks of age-related disease and optimize health. The anti-inflammatory diet gives you a healthy balance of omega-3 and omega-6 fatty acids. The anti-inflammatory diet will help you lose the fat, the weight, the wrinkles and the years.

Dehydration worsens inflammation. Drink at least 6 to 8 glasses of clean water every day. Avoid heavy caffeine and alcohol which contain diuretics that will dehydrate you.

Example of an anti-inflammatory diet,

    * Breakfast could be oatmeal with fresh berries, walnuts and a cup of whole milk.

    * Snack on whole fruits, nuts, seeds and fresh vegetables instead of candy and cookies.

    * Eat more cold water oily fish (wild Alaska salmon, sardines, herring, and black cod) and less fatty red meat.

    * Bake, roast, steam or stir fry your meals. Stay away from deep fried foods.

    * Choose green, orange, and yellow vegetables for your side dishes.

    * Drink plenty of water, fresh 100% vegetable juices and green tea instead of coffee

    * Add basil, cilantro, fresh and dried ginger, rosemary and turmeric to your foods. These spices and herbs are anti-inflammatory.

Chinese and Ayurvedic Herbs

We carry a wide range of herb formulas that specifically treat various pain conditions. Those formulas are safe and effective in treating pain, invigorating blood circulation and addressing the underlying cause of pain.

Nutrition and Exercise

Proper diet and exercise are extremely important in preventing recurrent pain syndrome. Chronic pain is often the result of occupations that require repetitive use of the same joints or repeated injuries to the same area. Strong efforts should be made to eliminate or improve such working conditions. Exercise is helpful in keeping qi and blood circulating properly in the body. Exercise interrupts nerve impulses that transmit pain. Pain is not perceived as strongly.

Exercise is effective for weight loss ( which will decrease joint pain), blood sugar control, muscle strengthening, etc.  Other effective pain management therapies are massage, relaxation techniques, deep breathing, and heat/cold therapy. Yoga is very effective in preventing back problems, if you are suffering from acute pain, consult with a yoga teacher trained in yoga therapy.

If pain is due to “cold” avoid cold or raw food, vegetables, salads and exposure to cold weather or surface. Avoid swimming in cold water. Fruits that are cold in nature such as watermelon and pear should not be consumed. Foods that are warm in nature, such as lamb, pepper, scallions, trout and salmon are recommended.

If pain is due to “heat” avoid eating spicy food. Increase the intake of vegetables or fruits that are cold in nature such as watermelon and cucumber.

If pain is due to “dampness” avoid eating greasy, fatty or fried food. Dairy products are not recommended.

Anti-inflammatory supplements

    * Omega-3 essential fatty acids. EPA and DHA found in fish oils are essential building blocks for the body's anti-inflammatory prostaglandins (e.g., prostaglandin E1) and for turning off Cox-2 and the body's pro-inflammatory cytokines (IL-1, IL-6, and TNFa). In addition, omega-3 fatty acids block the activity of an enzyme that breaks down joint cartilage. Take 3 or more grams of fish oil daily

* Calcium and Magnesium: they calm the nerves and reduce sensitivity to pain.

    * Alpha Lipoic Acid : This "universal antioxidant" is soluble in both fat and water. It is capable of regenerating several other antioxidants back to their active states, including vitamin C, vitamin E, glutathione, and coenzyme Q10. ALA has several benefits for people with diabetes. It enhances glucose uptake in type 2 adult onset diabetes, inhibits formation of AGEs (advanced glycation end products). ALA has been used to improve diabetic nerve damage and reduce pain associated with that nerve damage. Take 300-600mg of Alpha Lipoic Acid daily.

 * Coenzyme Q10: CoQ10 is used by the body to transform food into adenosine triphosphate (ATP), the energy on which the body runs. CoQ10 is a powerful antioxidant that protects the body from free radicals. It helps preserve vitamin E and is the major antioxidant of cell membranes. CoQ10 also modulates immunity. Take 100 - 300mg daily.

    * Vitamin E. Vitamin E reverse the increase in Cox-2 and prostaglandin E2 with aging. Vitamin E also turns off nuclear factor-kB (NF-kB) and activator protein-1 (AP-1) - compounds that turn on inflammatory genes. Take 200 - 400 IU of Vitamin E complex with mixed Tocopherols daily.

    * Vitamin B complex, vitamin C and E worked synergistically to reduce inflammation. Take Vitamin C  1,000mg. Take 2 Vitamin B complex daily.

    * Green tea extract : the antioxidant polyphenols in green tea have anti-inflammatory properties by inhibiting Cox-2 and TNFa. Take 500 mg of green tea extract daily or drink organic green tea, daily. Proanthocyanidins in Grape seed extract work through similar mechanisms. Take 100- 200mg daily.

   * Milk Thistle : Silymarin, the antioxidant extract of milk thistle, inhibited Cox-2 formation. Take 100-200 mg daily.

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Claudia Brachtl, L.Ac. is cofounder of The Prana Center, Santa Barbara's exclusive healing center for Ayurveda and Chinese Medicine, offering authentic Ayurvedic bodywork, marma therapy, consultations, nutrition, acupuncture and Pancha Karma cleanses. She is a Licensed Acupuncturist, Diplomate of Acupuncture, Diplomate of Chinese Herbology and an Ayurvedic practitioner.