{"id":2717,"date":"2017-09-11T14:11:44","date_gmt":"2017-09-11T14:11:44","guid":{"rendered":"https:\/\/www.lowcarbprogram.com\/life\/?p=2717"},"modified":"2017-09-11T14:12:14","modified_gmt":"2017-09-11T14:12:14","slug":"curb-inflammation-using-low-carb","status":"publish","type":"post","link":"https:\/\/www.lowcarbprogram.com\/life\/curb-inflammation-using-low-carb\/","title":{"rendered":"How low-carb curbs inflammation"},"content":{"rendered":"

Inflammation<\/em> is a term that you might have come across before. Simply put, it\u2019s a biological mechanism that defends against infection and repairs injury. It can be said that there are two types of inflammation; below, we\u2019re going to examine what these are exactly.<\/p>\n

Research suggests that inflammation (and its effects thereof) is directly linked to our diet and lifestyle choices. In particular, a diet high in refined carbohydrates is an underlying factor in the precedence of inflammation; this is something we will explore in more detail.<\/p>\n

Acute inflammation\u00a0<\/i><\/h3>\n

The first type is known as acute inflammation<\/em>, which is usually associated with injury or infection. Let\u2019s say you cut your finger; the surrounding area becomes red, swollen, immobile and tender to the touch. The body\u2019s stress response has been activated, and now blood is being directed to the injury site. This does, <\/em>however, serve a purpose: to fight infection, instigate tissue repair and clear cellular debris.<\/p>\n

\"\"<\/p>\n

Chemical messengers \u2013 or inflammatory mediators<\/em>, including histamine \u2013 cause blood vessels in and around the exposed skin to dilate. Blood flow increases and capillaries become more permeable to allow blood cells, nutrients and hormones to be transported freely to the \u2018flagged\u2019 area. Forming part of the immune system, white blood cells engulf dead\/damaged cells, foreign particles and pathogens, helping to prevent infection. Fluid accompanies these white blood cells, and this is responsible for the swelling. Pressure to nerve endings and consequential pain also tend to increase.<\/p>\n

Hormones referred to as prostaglandins<\/em> assist blood clotting so that broken skin can heal; they also instigate pain and fever to continue the healing process. When you\u2019ve had a bout of cold or flu, inflammation motions your recovery. A stuffy nose, headache, sore throat and high temperature are all results of the above. Nevertheless, within a week or so, you\u2019re back to your feet and on your merry way.<\/p>\n

Low-grade inflammation<\/em><\/h3>\n

Low-grade inflammation<\/em>, the second sort, is different. Simply put, this is when the body perceives a threat of injury\/infection and the inflammatory response is activated when it\u2019s not truly required. In some cases, this can be asymptomatic; it could be that an individual has been in a persistent inflammatory state \u2013 to the degree that they\u2019ve become accustomed or numb to it. Some of the warning signs can be tiredness, aches and pains (sometimes localised), and perhaps a general feeling of malaise.<\/p>\n

\"\"<\/p>\n

It can be difficult to pinpoint the exact cause of these symptoms, but sometimes, they\u2019re an indication that the body is prioritising an area of concern. As a result, energy output is higher than usual, lending to the feeling of being under the weather.<\/p>\n

In both cases \u2013 acute and low-grade inflammation serves to make us aware that there is a problem.<\/p>\n

This can lead to problems if the body’s ‘red alert’ signals are not switched off (the equivalent of, using the analogy of the cut finger above, reopening the healing wound over and over again). Being stuck in this constant red alert mode, the immune system can go renegade and begin to attack healthy cells and organs.<\/p>\n

There are certain conditions that are associated with inflammation being constantly turned on. These include (but are not limited to):<\/p>\n

    \n
  • Arthritis<\/li>\n
  • Asthma<\/li>\n
  • Allergies<\/li>\n
  • Heart disease<\/li>\n
  • Raised LDL cholesterol<\/li>\n
  • Inflammatory bowel disease and irritable bowel syndrome (IBS)<\/li>\n
  • Crohn’s disease<\/li>\n
  • Depression<\/li>\n
  • Type 2 diabetes<\/li>\n
  • Certain cancers<\/li>\n<\/ul>\n

    Sugar and inflammation<\/em><\/h3>\n

    So, how does our diet play a part in this and more specifically, carbohydrates? When we eat sugar and other sources of refined carbohydrates, they cause a spike in blood glucose and are met with high insulin levels. This stimulates the release of cytokines, which drive up inflammation. Due to the action of insulin, blood glucose then falls low; when these fluctuations become a repetitive pattern, low-grade inflammation can set in.<\/p>\n

    The trick is to avoid dramatic highs and lows in blood glucose by reducing carbohydrates in the diet (especially sugar) and opting for unrefined sources where possible. in addition to better regulating your energy levels, these tend to be digested gradually, having a lesser impact on blood glucose levels, without exciting inflammatory markers.<\/p>\n

    Other foods that can help to minimise or negate inflammation include:<\/em><\/h4>\n
      \n
    • Natural, healthy fats, including fish oils<\/em><\/li>\n<\/ul>\n

      Highly processed trans fats, such as margarine and refined vegetable oils can have a pro-inflammatory effect. Instead, opt for coconut oil, butter and cold-pressed walnut oils as these are thought to be anti-inflammatory. Avocados are also thought to possess plant compounds that can help to minimise inflammation at a cellular level.<\/p>\n

      The omega-3 fatty acids EPA and DHA \u2013 found in oily fish such as salmon, trout and mackerel \u2013 are said to protect the body from the effects of inflammation. It\u2019s been said that they can inhibit the action of prostaglandins, mimicking anti-inflammatory medications like Ibuprofen.<\/p>\n

        \n
      • Vegetables and some fruits <\/em><\/li>\n<\/ul>\n

        Various phytonutrients that occur naturally in vegetables and certain fruits are thought to moderate inflammation. These include anthocyanins in blueberries, lycopene in tomatoes, as well as allicin in garlic and onions.<\/p>\n

          \n
        • Spices <\/em><\/li>\n<\/ul>\n

          Oregano, rosemary, turmeric, ginger, cinnamon and cayenne reportedly contain anti-inflammatory agents.<\/p>\n

            \n
          • Alcohol <\/em><\/li>\n<\/ul>\n

            Yes, you read that correctly; drinking moderate quantities of alcohol (up to two small glasses of red wine daily) may offer you anti-inflammatory benefits. Too much, on the other hand, is pro-inflammatory, cancelling out any benefits of the former.<\/p>\n

             <\/p>\n

            A note on omega-3 and 6 fatty acids <\/em><\/h4>\n

            Ideally, our omega-6 and omega-3 intake should be in the ratio of 2:1. Some experts believe this should even be 1:1. In the western diet, however, this figure is nearer to 20:1 \u2013 a measurable distance from the given ideal. You can alter this by increasing your intake of oily fish (as above), and decreasing intake of omega-6\u2019s.<\/p>\n

            \"\"<\/p>\n

            Other factors that can lead to inflammation are:<\/p>\n

              \n
            • Smoking<\/li>\n
            • Heavy\/habitual drinking<\/li>\n
            • Lack of exercise or overtraining<\/em><\/li>\n
            • Mental stress<\/li>\n<\/ul>\n

              All of these will initiate the same inflammatory response, and so it\u2019s important to recognise that our lifestyle habits could have a profound impact on our health, well-being and longevity.<\/p>\n","protected":false},"excerpt":{"rendered":"

              Inflammation is a term that you might have come across before. Simply put, it\u2019s a biological mechanism that defends against infection and repairs injury. It can be said that there are two types of inflammation; below, we\u2019re going to examine what these are exactly. Research suggests that inflammation (and its effects thereof) is directly linked […]<\/p>\n","protected":false},"author":11,"featured_media":2721,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8],"class_list":["post-2717","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conditions"],"acf":{"post_private":false},"_links":{"self":[{"href":"https:\/\/www.lowcarbprogram.com\/life\/wp-json\/wp\/v2\/posts\/2717","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lowcarbprogram.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lowcarbprogram.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lowcarbprogram.com\/life\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lowcarbprogram.com\/life\/wp-json\/wp\/v2\/comments?post=2717"}],"version-history":[{"count":4,"href":"https:\/\/www.lowcarbprogram.com\/life\/wp-json\/wp\/v2\/posts\/2717\/revisions"}],"predecessor-version":[{"id":2725,"href":"https:\/\/www.lowcarbprogram.com\/life\/wp-json\/wp\/v2\/posts\/2717\/revisions\/2725"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.lowcarbprogram.com\/life\/wp-json\/wp\/v2\/media\/2721"}],"wp:attachment":[{"href":"https:\/\/www.lowcarbprogram.com\/life\/wp-json\/wp\/v2\/media?parent=2717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lowcarbprogram.com\/life\/wp-json\/wp\/v2\/categories?post=2717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}