When it comes to health and wellness, the area that is creating a lot of buzz is inflammation.   Stress causes inflammation, obesity causes inflammation, diet causes inflammation….the list goes on and on.  So, what exactly is inflammation and how is it contributing to our health crisis?

Inflammation is either acute or chronic.  Acute inflammation is superficial.  It is a protective mechanism that our body uses to heal an injury or stop an invasion by a pathogen.    When acute inflammation does not resolve naturally, our bodies enter into a state of chronic inflammation.  It is this chronic, low grade inflammation that starts the disease process.

Recently, I attended a lecture titled “Fighting Fire with Food.” The lecture was sponsored by the University of Arizona Arthritis Center.  The presenters were Ann C. Skulas-Ray, PhD and Donato Romagnolo, PhD.  Dr. Skulas-Ray spoke about her research on Omega-3 fatty acids and their role in stopping inflammation.  Dr. Romagnolo presented his research on the benefits of the Mediterranean diet, specifically, the use of olive oil to control inflammation.  I am happy to report that it is not all doom and gloom when it comes to fighting inflammation.   More and more research is proving that by increasing our intake of Omega-3 fatty acids, we can definitely help put out the “fire” within.

Omega-3 and Omega-6 fatty acids fall under the category of polyunsaturated fats.  These fats are found in flaxseeds, walnuts, fatty fish, fish oil, sunflower and canola oil.  The body cannot make these fatty acids so we must get them through our diet or supplementation.  Most fats contain a combination of Omega-3’s and Omega-6’s.  This combination will vary depending on the food.  For example, fatty fish contain almost all Omega-3’s.  Nuts and seeds are predominately Omega-6’s.  Although, Omega-6 fatty acids are necessary for brain health and bone formation, an abundance will tip the scale and actually increase inflammation in the body.

Ideally, we want a ratio of 1:1 (Omega-6 to Omega-3) in order to maintain a healthy balance.  Unfortunately, the standard American diet has a ratio of 15:1!  You read that right….15:1!!  It is no wonder our bodies are on fire!  The increase of unhealthy Omega-6’s in our diet can be directly related to using poor quality nut and seed oils.  These oils are used primarily in packaged and processed food and in all fast food.   Not only are the nuts and seeds low grade, most are contaminated with GMO’s.  Examples of these oils are sunflower, safflower, peanut, soybean and cottonseed oil.  Next time you are at the grocery store, check the label on any package of cookies, chips, crackers or even a frozen entrée and you will see at least one of these oils listed.  They are everywhere!

Thankfully, olive oil is not one of these unhealthy oils. Considered to be a monounsaturated fat, olive oil is an excellent source of Omega-9 fats. Our body has the ability to produce these fatty acids as long as we have sufficient Omega-3’s and 6’s.  Omega-9’s contain oleic acid and polyphenols which have antioxidant properties.  Antioxidants are like little pac men (remember Pac Man?? eating up all of the free radicals.  This is a good thing because free radicals definitely increase inflammation in the body.

So, we know we need to increase our Omega-3 fatty acids, but how do we do it?  If you are like me, I try to get as much nutrition  from food instead of taking a bunch of supplements. The foods that have the highest sources of Omega-3 fatty acids are seafood and fish oil.   The minimum recommended dose of Omega-3’s is 1500 to 2000 mg./day for the average adult.   That translates to a lot of seafood which may not be feasible for most people.  Truth be told, even though I eat fish several times a week, I still take a fish oil supplement.  I do think that when it comes to fighting inflammation, more is better!

When you are choosing a fish oil supplement, be sure to read the label.   EPA and DHA are the most important Omega-3’s.  Most capsules contain a low dose of EPA and DHA.  In order to avoid having to take lots of capsules at once, you will want to choose a concentrated supplement which has at least 700 to 1000 mg. of EPA and DHA per dose.

We CAN control our levels of inflammation by choosing our food wisely.  First and foremost, always choose whole foods.  Avoid vegetable oils high in Omega-6 fatty acids.  Eat lots of Omega-3 rich foods.  And, as an extra measure of insurance, supplement with a concentrated, high quality fish oil supplement.

The photo below shows a few of my favorite foods for fighting inflammation.  Spices are great to use, not only for flavor, but also for their health benefits.  Ginger, turmeric, cinnamon, nutmeg and cayenne pepper are all tasty additions to help fight inflammation.  Some vegetables contain Omega-3’s, but they do not contain significant levels of EPA and DHA.   That being said, every little bit helps. 😉

Cheers to fighting fire with food!!
Enjoy the journey,
Denise


SOURCES OF OMEGA-3 FATTY ACIDS

Wild Salmon
Trout
Mackerel
Sardines
Oysters
Chia Seeds
Flax Seeds
Sesame Seeds
Walnuts
Soybeans
Cabbage
Brussel Sprouts
Spinach
Kale
Onions