FROM CAUSES TO CURE, IS INFLAMMATION A CURSE OR BOON TO OUR LIFE?

From causes to cure, is inflammation a curse or boon to our life?

That's the question which arises when we see countless supplements, workout routines, and diets claiming to combat inflammation. However, it's crucial to delve into the specifics of what gets inflamed and why, and whether inflammation is always detrimental.

It's necessary to understand that human physiology has not changed significantly from the time of hunting and gathering thousands of years ago in order to understand the problems that can occur within our bodies. For instance, our strong response to sugar served us well when we could only obtain it from wild berries. But now, with the incorporation of salt and fat in foods we can't resist, this response can become problematic. Similar to this, during infrequent encounters with sabre-toothed tigers, our stress response was built to shift resources from the immune system to the fight-or-flight system. However, in our modern lives, every negative comment, distressing news headline, or mortgage worry can trigger a panic response, preventing our bodies from recuperating.

Inflammation, an enigmatic and hotly debated topic in the realm of health, functions in a similar manner. Numerous cookbooks promise an "anti-inflammatory diet," while supplements, gels, teas, workouts, saunas, and cryotherapy chambers offer the allure of even more remarkable results. However, at its heart, inflammation is a crucial component of the immunological response of the body and should not be considered as something to completely eradicate. It is a complex biological process triggered when the body detects harmful stimuli, serving to protect and initiate healing. There are times when this process goes awry and leads to persistent inflammation that harms rather than heals. The difficult thing is that our understanding of this process is constantly changing, so the medical advice offered today for a knee injury sustained while playing football may be different from that offered ten years ago.

So, how much do we truly comprehend about inflammation, and when should we allow it to work its magic?

What is the purpose of inflammation?

Inflammation is the immune system's reaction to any type of tissue trauma, such as the aftereffects of a hard workout, a skinned knee, or a flu-like illness. When this happens, the immune system releases white blood cells to protect the injured area, which results in swelling, redness, and warmth. Pain and discomfort are frequently present when nerves are stimulated. For injuries, this occurs at the specific location, while with flu, swelling and pain manifest in the respiratory system but can also contribute to muscle and joint pain or headaches.

We all experience acute inflammation, which can vary in intensity and duration depending on the underlying cause, says Tim Spector, a professor of genetic epidemiology at King's College London. It becomes problematic only when it goes awry, usually due to overreacting in some way." Crucially, acute inflammation is usually desirable, and attempting to prevent it can lead to further complications. We will revisit this point shortly.

What goes wrong in chronic inflammation?

Chronic inflammation is a more worrisome condition. It arises when the body continues to deploy white blood cells to attack without any actual threat present. This disruption hampers normal bodily functions and can result in healthy tissues and organs being attacked. Autoimmune diseases can trigger chronic inflammation, as can the entry of foreign agents into the body. Chronic inflammation continues to be a substantial concern even though the effects might not be obvious right away.

Chronic inflammation tends to be less conspicuous than acute inflammation, often causing fatigue, with pain being less localized. Unfortunately, we still don't fully understand the precise causes of persistent inflammation.

The most obvious and immediately dangerous autoimmune disorders occur when the immune system mistakenly targets and attacks the body's cells, perceiving them as foreign invaders. Similarly, breakdowns in the systems responsible for mediating acute inflammation can result in chronic inflammation. These breakdowns reflect flaws in the body's communication systems, tackling problems that don't actually exist, much like an overzealous guard dog barking at shadows. Additionally, chronic inflammation can arise from the body's inability to address genuine issues, ranging from infectious organisms to industrial chemicals. Consequently, we must consider whether 21st-century living is fostering levels of chronic inflammation that were absent in the past

A modern predicament

Our modern settings have seen substantial changes, from the food we consume to the air we breathe to our mobility and social interactions, says Dr. Shilpa Ravella, an assistant professor of medicine at Columbia University Medical Centre. Our immune systems are persistently triggered in this new environment, leading to chronic and often low-level inflammation associated with various diseases."

The gut, which is home to trillions of bacteria, viruses, fungi, and other species that make up our microbiome, is where many inflammatory issues first appear. The intricate interactions between these bacteria and human bodies are currently being studied by scientists. Nonetheless, it is widely accepted that one critical interaction between them and our immune cells involves training our bodies to differentiate harmless food and germs from their more harmful counterparts. Striking a delicate balance between keeping out harmful substances and preventing our immune systems from going into overdrive is essential. In this regard, our gut, which evolved for a foraging lifestyle, leans towards tolerance, offering a muted inflammatory response compared to other body regions. Ravella explains, "Sometimes, this response can go awry due to the collusion of genes and the environment, resulting in food allergies, coeliac disease, inflammatory bowel disease, or other issues."

What disrupts this balance? For many individuals, ultra-processed foods (UPFs) likely contribute to the problem. Researchers define UPFs as "snacks, drinks, ready meals, and other products primarily composed of extracted substances or derivatives with little intact food." These convenient and palatable options constitute a significant portion of the typical Western diet. According to a review published this year, evidence on the association between UPF consumption and inflammation is still limited but recent studies suggest that artificial sweeteners and additives found in UPFs can alter the composition of gut microorganisms, promoting a more inflammatory environment, at least in mice.

Additional factors may conspire to leave us in a state of chronic inflammation. As mentioned earlier, life is replete with long-term stressors that correlate with increased inflammatory markers. Sleep deprivation and disruption of circadian rhythms can also contribute. Regrettably, staring at screens well into the night exacerbates these issues. There are also less preventable environmental elements to take into account, such as prolonged exposure to air pollution, which recent studies have shown to be linked to inflammation.

If it's not broken, don't fix it.

So how do we move through this treacherous terrain? In the first place, it is vital to avoid attempting to prevent inflammation when it is good. For example, if you sustain a sports-related injury, well-meaning individuals might suggest following the popular Rice protocol (Rest, Ice, Compression, Elevation). However, as Dr. Gabe Mirkin, who coined the acronym, explained in a 2015 blog post, "it appears that both ice and complete rest may delay healing, instead of helping. Anything that decreases inflammation also slows recovery. Applying ice to wounded tissue causes blood vessels nearby to contract and stop the blood flow that brings in the healing cells of inflammation. Resting does not stop inflammation, however, low-intensity exercise promotes faster healing by increasing blood flow to the wounded area.

Other anti-inflammatory painkillers, such as nonsteroidal anti-inflammatory medications (NSAIDs) like ibuprofen, are also subject to the warning against hindering the body's efforts to heal itself. A study presented last year suggested that taking anti-inflammatories for conditions like osteoarthritis might exacerbate inflammation in the knee joint over time, as regular NSAID users exhibited worse cartilage quality compared to a control group. Ibuprofen consumption was linked to higher indicators of inflammation in a different study (even though it was carried out on ultramarathoners). Even though further research is required, occasional ibuprofen use is not anticipated to have any long-term negative effects. Nonetheless, it's wise to remain attentive.

Modern solutions

Of course, the challenge remains: how do we limit chronic inflammation? One of the most effective approaches begins with the gut. Dr. Sunni Patel, a wellness coach with extensive clinical experience, advises, "Reduce consumption of processed and refined foods, while also limiting added sugars and sugary beverages. Focus on consuming whole, minimally processed foods rich in nutrients and possessing anti-inflammatory properties. Include lots of fruits, vegetables, whole grains, and lean proteins like fish, chicken, beans, and lentils, as well as healthy fats in your diet. Pay attention to the foods you choose to prepare, emphasizing those that include anti-inflammatory ingredients like turmeric, ginger, and garlic.

Strong anti-inflammatory qualities can be found in turmeric's curcumin supplements with piparine.

Additionally, there is evidence that the omega-3 fatty acids EPA and DHA have anti-inflammatory properties. It is therefore advised to include foods high in these fatty acids in your diet, such as flaxseeds, chia seeds, walnuts, and fatty seafood like salmon or mackerel. Moreover, limiting alcohol consumption is important, as alcohol can disrupt gut bacteria among other detrimental effects.

What about intermittent fasting or periods of not eating? One of the rationales behind intermittent fasting is that it mimics the sporadic availability of food in our ancestral past. Some research indicates that intermittent fasting may help limit inflammation. According to Tim Spector, "It goes back to this idea that if you give your body the time it needs to repair itself, it will help autophagy - or the destruction of damaged and unnecessary cells." While preliminary data is encouraging, additional research is required to completely understand its impacts.

What else can be done? There is some evidence, according to Spector, that exercise helps lessen inflammatory reactions and stress responses. It can help prevent obesity, which itself causes inflammation, and comes with its own benefits." Exercise doesn't have to be overly strenuous. A 2017 study from the University of California, San Diego School of Medicine found that even one 20-minute bout of moderate exercise can boost the immune system and cause an anti-inflammatory reaction. Earlier research also suggests that resistance training is beneficial, indicating that a combination of both types of exercise is ideal. Whenever possible, opt for walks in green environments. Ravella recommends, "You can alter your relationship with the microorganisms living on, in, and around you by increasing your contact with the natural world. Forest bathing, essentially taking a walk in the woods and being mindful of your surroundings, can help us de-stress while exposing us to bacteria, viruses, and fungi that can enhance our own well-being."

The ultimate herbal solution

Strong anti-inflammatory qualities can be found in turmeric's curcumin.

It really matches the strength of some anti-inflammatory medications, without any bad side effects, according to some studies. Turmeric may help prevent and treat arthritis, which is a condition marked by pain and inflammation in the joints.

Anti-inflammatory and anti-arthritic effects of piperine have also been demonstrated. It assists your body in desensitizing a particular pain receptor, which might lessen discomfort levels even further.

If you're interested in utilizing turmeric and black pepper for health reasons, you might want to choose a turmeric or curcumin supplement that also contains black pepper rather than relying solely on the ground spices to achieve your health objectives.

According to registered dietitian Elizabeth Ann Shaw, RDN, owner of Shaw Simple Swaps Consulting in San Diego, the average amount of curcumin found in the amount of ground turmeric is relatively negligible. According to ConsumerLab, a third-party supplement testing company, ground turmeric only contains about 3% curcumin.

According to ConsumerLab, curcumin and other curcuminoids make nearly 95% of turmeric and curcumin supplements. For example, 0.5 g of turmeric extract in a supplement contains about 400 mg of curcuminoids, whereas the same quantity of ground turmeric only contains about 15 mg.

For more information about branded curcumin supplements containing piperine and to compare the most widely used products, click here- https://tinyurl.com/2xtn3ens

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