INFLAMMATION:
Including an important note about cancer

Inflammation is actually a vital part of the body's immune response. It is the body's attempt to heal itself after an injury; defend itself against foreign invaders, such as viruses and bacteria; and repair damaged tissue. But chronic inflammation is another story. Excess inflammation contributes to many leading causes of death in the United States: heart disease, cancer, diabetes, stroke, Alzheimer’s disease, kidney disease, chronic lower respiratory disease. Here's a list of some of the illnesses where inflammation plays a large role: arthritis, gout, Parkinson's Disease, heart disease, digestive disorders, Crohn's Disease, gluten intolerance, pneumonia, auto-immune illness, periodontitis, lupus, asthma.

The higher the level of inflammation in the body, the worse our balance. Include balance exercise to reduce inflammation and jumpstart your balance skills. The 4th DVD of the Building Better Balance series is devoted to that. See its description at the end of this article.

We live in a world that encourages behavior that increases inflammation, so a simple rule of thumb for improved health is to reduce inflammation whenever possible.

Inflammation's effect on Alzheimer's.

James Giordano, PHD of neurology and biochemistry at Georgetown University Medical Center as reported by Home Care Assistance describes how overall inflammation leads to potential outcomes like Alzheimer's:
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“One of the most damaging processes in the body is a long standing inflammatory state throughout your life,” says Giordano. “Many chemicals associated with inflammation in the body can penetrate the brain to induce an inflammatory state and that becomes a problem.”
That inflammation can come from having Type 2 diabetes, being overweight or obese or having peripheral cardiovascular disease like atherosclerosis. These health issues cause dysfunction in part of the mitochondria, the power of every cell in the body, which can lead to a build-up of reactive chemicals that damage cell membranes. These reactions outside of the brain can turn on and cause abnormal processes that then effect glia and nerve cells in the brain that lead to the amyloid plaque process that ultimately gives rise to Alzheimer’s.”

What increases inflammation?

  • Stress, anxiety, fear.
  • Inactivity.
  • Pain.
  • A diet high in sugars and processed foods as well as saturated fats and trans fats.
  • Lack of sleep.
  • Dehydration.​
  • Having a negative mental attitude.​
  • Blockages: Stiffness, emotional barriers, resistance to progress. These promote inflammation by erecting barriers to health. 
  • Several risk factors promote chronic inflammation: increasing age, obesity, saturated fat intake, high sugar intake.

Inflammation can be general or local. For instance, arthritis of the knee can cause local inflammation of the knee joint itself. Diet affects general inflammation level. Stress influences both: our shoulders and neck tighten while anxiety affects us overall. Lifestyle choices affect general inflammation level. Recuperative exercise can help immensely with local inflammation.

How can you reduce inflammation?

  • Reduce stress: there are many stress reduction techniques including the practice of yoga, Tai Chi, structured meditation and deep breathing.
  • Exercise: one of the very best ways to reduce inflammation.
  • Get outdoors.
  • Use topical anti-inflammatories like ice, arnica montana, Topricin, arthritis creams to reduce swelling and inflammation. Ice is fantastic and the first line of defense. In general, heat increases inflammation while ice reduces it.
  • Massage can reduce local inflammation.
  • Eat a diet high in anti-inflammatories.
  • Limit the use of processed and refined foods. 
  • Get enough sleep.
  • Drink lots of water.
  • Develop a positive mental attitude.
  • Reduce the effects of chronic injury or deterioration through recuperative exercise.
  • Remove blockages. For example, instead of resisting that exercise class, embrace it. That change in attitude can do wonders.
  • Drugs: Nonsteroidal anti-inflammatories (NSAIDS) are available over the counter (Advil, Aleve) and by prescription. They are used to reduce inflammation and pain.

A note about NSAIDs: Prolonged use can damage the kidneys. People who take nonsteroidal anti-inflammatory drugs such as ibuprofen may have a higher risk of having a heart attack or a stroke than people who do not take these medications. My own recommendation is to try other techniques for lowering inflammation first.

Another wonderful reason to be active.

THE most important way to improve health while aging is to remain active. A sedentary lifestyle portends so many troubles. It certainly makes you age faster while enjoying it less. Why does exercise reduce inflammation specifically?
  • It increases circulation which in turn increases oxygen level in the cells leading to a reduction in inflammation.
  • It improves the health of the nervous system which in turn enhances the processing of toxins out of the body.
  • Toxins remain in the system longer when you are inactive. Movement speeds the process.
  • Breathing improves which also helps to lower inflammation.
An easy way to tell how exercise affects our body is the feeling it generates. How do you feel after you have exercised? While you may feel tired, I bet you also feel more alive. More self confident. Happier.

If you can do only one thing: Breathe.

Deep breathing exercises will do more to reduce the level of inflammation in the body than anything else. If it is combined with increased activity and better diet then you have the ultimate 1-2-3 punch. A simple breathing exercise like breathing in for a count of 5, holding for 5 and exhaling for 7 can make a significant and noticeable difference in how you feel.

Using food as medicine

The American diet is very inflammatory in nature. It typically includes tons of sugar, salt and fast food, heavily processed. We overload ourselves with carbohydrates. We are sedentary. We overeat constantly, unless its vegetables. (The adult rate of obesity in American adults was 39.8% in 2015-2016.) No wonder so many develop chronic conditions as we age. 

We can be our own doctor and significantly improve our health by changing our diet to include more anti-inflammatory foods while eliminating some of the really toxic substances. We can also modulate our diet while we are experiencing health or stress issues. For example, if you are feeling under the weather, choose avocado for lunch or snack on almonds instead of sugary processed foods. 

Jack LaLanne's motto: "If man made it, don't eat it."

Anti-Inflammatory Foods:
  1. Almonds
  2. Avacados
  3. Broccoli
  4. Blueberries
  5. Carrots
  6. Dry Beans
  7. Kale
  8. Olive Oil
  9. Oranges
  10. Salmon
  11. Spinach
  12. Strawberries
  13. Sweet Potatoes
  14. Swiss Chard
  15. Walnuts
Foods high in flavonols, providing brain health and protection from dementia:
  1. Pears
  2. Olive oil
  3. Wine
  4. Tomato sauce
  5. Kale
  6. Beans
  7. Tea
  8. Spinach
  9. Broccoli
  10. Oranges
  11. Tomatoes
  • A number of spices and herbs have high anti-inflammatory properties including turmeric, ginger and cinnamon. ​
  • In addition, broccoli and spinach are super foods, rich in the following nutrients, all of which support immune system strength: Vitamin C, E, B6, selenium, iron and folic acid.
Carbohydrates offer a mixed message: Low-glycemic carbs can help reduce inflammation. High-glycemic carbs, on the other hand, can trigger or worsen inflammatory responses. Low-glycemic carb sources include whole grains, such as barley, oats and brown rice, fresh fruits and vegetables, and unsweetened dairy products, such as low-fat milk and yogurt. High glycemic carbs include refined grains (white flour, instant rice), puffed rice and corn flake cereals, regular soft drinks, candy, skinless potatoes, doughnuts and dried dates. You will notice that many of the high glycemic carbs are heavily processed foods. Whenever possible, choose a natural food instead of a highly processed carbohydrate.

In general, the best choice is the less processed food.

Antioxidants vs Anti-Inflammatories: A difference that can affect cancer.

The process of oxidation is commonly believed to contribute to the phenomenon of aging. Antioxidants are substances that reduce damage due to oxidation, such as that caused by free radicals. Most times natural antioxidants are wonderful substances for us except under one condition. Several studies of melanoma, lung cancer and prostate cancer have found that high doses of antioxidant supplements can have the unexpected effect of protecting cancer cells, enabling them to spread more rapidly than normal. You can read more about this research by clicking here: Antioxidents May Make Cancer Worse.
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Anti-inflammatories on the other hand are foods or behaviors which reduce symptoms of inflammation which include pain, swelling and redness. Some substances that are considered effective anti-inflammatories also have a high concentration of antioxidants. Cinnamon, cloves, ginger, turmeric and blueberries are on both lists. These lists have been put together from Internet sources. It is not approved by any medical authority and I encourage you to ask your doctor or a qualified nutritionist or confirm with your own research.

Substances high in antioxidants, in order of antioxidant effect:
  • Foods:  Here are the top 20 foods with the most antioxidants: Small dried red beans, wild blueberries, dried red kidney beans, pinto beans, cultivated blueberries, cranberries, artichokes, blackberries, prunes, raspberries, strawberries, Red Delicious apples, Granny Smith apples, pecans, sweet cherries, black plums, cooked russet potatoes, dried black beans, plums, Gala apples. WebMD antioxidants
  • Spices: Cloves, cinnamon, oregano, turmeric, cocoa, cumin, parsley, basil, ginger, thyme. 
  • Supplements: Vitamin C, Vitamin E, beta carotene, lycopene, selenium and lutein.
  • Substances used to counteract the deterioration of stored food products!

Substances high in anti-inflammatory properties: 
  • Foods: In addition to the above list of 15 anti-inflammatory foods, others include fermented foods, Shiitake mushrooms, foods high in omega 3 fatty acids and green leafy vegetables.
  • Spices: Turmeric, ginger, cinnamon, garlic, cayenne, black pepper, cloves.
  • Supplements: fish oil, quercetin, curcumin (turmeric), bromelain (pineapple), resveratrol, flax seed oil, ginger, alpha lipoic acid, zinc. 

For those with cancer, prudence is recommended. According to this research, high dose antioxidant supplements are especially suspect. Highly processed foods are as well due to the addition of chemicals that counteract shelf deterioration. Always ask your doctor or a qualified nutritionist if you have any questions or concerns. 

No matter what, reduce stress, drink plenty of water, exercise, sleep and develop a positive mental attitude and you will help to reduce inflammation significantly. Take small positive steps. They add up into big differences quickly.

Reduction of pain and inflammation is the focus of the 4th DVD of the Building Better Balance series ("Arthritis and Other Chronic Conditions"). A unique, simple and safe technique is taught which can be applied to foster recuperation of any area injured or deteriorating. Specific instruction is included for arthritis of the knees and hands and for rotator cuff injuries.

One student reported to me that she had bone on bone arthritis of the knee. It would take her 40 seconds of extreme pain to straighten it in the morning. She began doing the featured knee exercise in Building Better Balance before getting up in the morning and the pain disappeared!