Issue link: https://cp.revolio.com/i/571399
life of chronic, unrelieved stress will promote chronic inflammation as well. Measuring Inflammation There are many mediators of inflammation that are measured in scientific experiments. These include tumor necrosis factor-alpha, prostaglandins, thromboxanes, leukotrienes, interleukin-1 and -6, and nuclear factor kappa Beta, to name just a few. Yet only two tests are available for routine clinical use: C-reactive protein and interleukin-6. These two inflammatory markers have been shown to be strongly associated with many diseases and conditions related to inflammation, so their levels can provide useful information about one's inflammatory status. There is no absolute number for C-reactive protein or interleukin-6 that is ideal, but obviously in general the lower the measured levels are the better. C-reactive protein can be elevated by acute infections and injuries, as well as chronic inflammation, so a complete medical examination to rule out current infections or other acute increases of C-reactive protein is the best way to get an accurate picture of one's chronic inflammation level through C-reactive protein testing. A level lower than 0.5mg/L is generally a good sign, while a level of 2 to 3 mg/L or more is cause for concern. Interleukin-6 is necessary for a functioning immune system, so some is necessary. A level below 0.93 pg/ml is a generally good sign, while a level of 1.50 pg/ml or above may be cause for concern. The Anti-Inflammation Lifestyle Just as the typical American diet and lifestyle promotes chronic inflammation, a more sensible one can reduce inflammation. Getting regular vigorous exercise tends to reduce C-reactive protein. Brisk walking after meals will tend to reduce insulin resistance and high blood sugar spikes, since exercising muscles can remove glucose from blood without insulin. And reducing insulin resistance will reduce C-reactive protein and fibrinogen. While many physicians assume that C-reactive protein is simply a general marker (indicator) of inflammation, there is a growing body of evidence that C-reactive protein can directly promote inflammation. Getting eight to nine hours of sleep nightly is an important way to reduce interleukin-6 levels, one of the most powerful proinflammatory factors. Losing weight, especially of the "beer belly" variety, will reduce secretion of interleukin-6 and tumor necrosis factor-alpha. Substituting olive oil for linoleic acid-rich vegetable oils, while adding freshly-ground chia seeds and fresh cold-water fish to the diet will improve the omega-6-to-omega-3 balance in the anti-inflammatory direction. The same study that found that linoleic acid powerfully turned on inflammatory gene activity, also found that oleic acid, which makes up almost 80 percent of olive oil, tended to reduce inflammatory gene activity. Avoiding hydrogenated vegetable oils and canola oil, margarines and baked goods will seriously reduce proinflammatory trans fatty acids. Read food labels— many now list trans fatty acid content. Eliminating deep-fried and overcooked foods will reduce dietary "glycotoxins" (AGEs), with consequent reductions in C-reactive protein, tumor necrosis factor-alpha, and other inflammatory mediators. Seriously reducing the high sugar/starch junk foods typical of the American diet will reduce C-reactive protein, especially in overweight individuals. It will also reduce production of inflammation-promoting AGEs in the body caused by frequent blood sugar spikes. Finding ways to reduce stress will tend to lower interleukin-6 and inflammatory leukotrienes. Proper dental care to reduce gingivitis and periodontal disease will reduce many inflammatory mediators. Quitting smoking will reduce C-reactive protein and other inflammatory mediators. Abby's Magazine - September/October 2015 | Page 31