We all hear the latest news that chronic inflammation is the basis for most chronic disorders that affect people, especially as they age. But, what is chronic inflammation? How does it start? How is it different from acute inflammation? What are its effects on the body? And lastly, how can it be alleviated or prevented?
Inflammation is considered a defense mechanism of the body. It is the body’s response (the immune system in particular) to harmful stimuli like bacteria and viruses, damaged cells, toxic chemicals, and radiation. It removes harmful substances and initiates the healing process.
We have all seen acute inflammation, for example, when we have a cut or a sprain, redness, swelling, heat, pain. But acute inflammation can become chronic, low level, lasting for a long time.
This fact might surprise you. Chronic inflammation is the most significant cause of death worldwide. According to the World Health Organization, it ranks as the greatest threat to human health. Some diseases that result from chronic inflammation are cardiovascular disorders, including stroke, cancer, diabetes, and chronic respiratory diseases.
Chronic inflammation can occur under the following circumstances:
- When the agent causing the acute inflammation has not been eliminated by the body. Examples might be a chronic infection from tuberculosis or parasites.
- Chronic exposure to an irritant such as cigarette smoke, asbestos, or industrial chemicals.
- Autoimmune disorders, where the body’s defense mechanisms recognize ordinary body component(s) as foreign and attack them. Examples of this are rheumatoid arthritis, systemic lupus erythematosus, and Sjogren’s syndrome.
- Genetic disorders that cause the cells responsible for some portion of the inflammatory response to malfunction.
- Recurrent episodes of acute inflammation – think chronic ear infections or chronic tonsillitis.
- Increased production of free-radical molecules (reactive oxygen species and reactive nitrogen species) and advanced glycation end products (AEGs) that cause oxidative stress.
Let me try to explain free radicals. They get a lot of negative press for a good reason.
I will use oxygen as an example. The oxygen in the air is a very stable molecule made of two atoms of oxygen, written as O2. During normal metabolism in the body or caused by environmental factors, the oxygen molecule is split and becomes unstable. This unstable form wants to react with other radicals. When the unstable O2 meets with other free radicals, it causes a reaction. That reaction occurs in the cell’s nucleus (where the DNA is found), within the cell membrane, or in organelles within the cell. The effect of the reaction causes damage to DNA, proteins, carbohydrates, and fats. As a result, it produces progressive adverse changes in the body. These negative changes tend to accumulate with age. Antioxidants within the body can help stave off the damage from the effects of free radicals.
“Oxidative Stress” is the term used to describe the condition when the balance between the production of free radicals and antioxidant defenses becomes unfavorable. That is, there are more free radicles than the antioxidants can neutralize.
Environmental and lifestyle factors can cause the production of free radical molecules. Some of the environmental factors are:
- air pollutants
- cigarette smoke
- radiation
- ozone
- industrial solvents and pesticides
Some of the lifestyle factors are:
- low physical activity
- consuming processed foods high in salt, sugar, fats, and flavor additives
- not eating a sufficient amount of foods high in antioxidants
Advanced Glycation End-Products, known as AGEs, cause the aging of tissues. AGEs are protein and fat molecules to which a sugar molecule attaches. Some of these molecules are made in the body, and additional AGEs come from inhaled smoke and the food we eat – directly related to the cooking process.
When food is exposed to high cooking temperatures and browning, AGEs develop. The types of cooking that increase AGEs in food are frying, baking, roasting, grilling, and sautéing. The types of cooking that do not increase the AGEs as much are those using moist heat, such as stewing, steaming, poaching, boiling, and using acid marinades.
As an example, AGEs are measured in units. Experts suggested that a person should not exceed an intake of 15,000 units per day. A raw apple contains 13 units before baking; after baking, it has 45 units. Three slices of fried bacon contain 11,905 units! A broiled hot dog contains 10,143 units. Roasted nuts and some cheeses are in the 2,000 unit range.
The problem with AGEs is they cause tissue aging. Too many AGEs cause a crossing and intertwining of body proteins, altering their structures. This alteration causes body tissues to stiffen. For example, when arteries become stiff, this is called arteriosclerosis. If the cartilage in joints becomes stiffened, joint pain and arthritis develop. The altering of tissue structures also causes “oxidative stress” and leads to chronic inflammation.
Foods naturally low in AGEs are fruits, grains, legumes (beans), and vegetables.
So, to reduce the production of free radicals, one should,
- protect oneself from environmental factors, especially cigarette smoke
- address lifestyle factors by increasing physical activity
- decrease or eliminate the intake of processed foods (that is, anything in a box, can, prepackaged food mixture, frozen food that contains more than a single ingredient)
- decrease sugar, salt, and fat in the diet
- increase the intake of antioxidant-containing foods
Remember that foods high in antioxidants are the most colorful foods. For example, some foods that are loaded with antioxidants are berries, watermelon, carrots, tomatoes, peppers, and green vegetables. Have lots of those colorful fruits and vegetables every day!
To reduce AGEs, get out that crock pot or big stew pot and start making those delicious soups and stews that are so tasty and good for you. Think about what you are putting in your body and how it has been cooked. Stay away from sodas and any extra sweets, as tempting as they may be, you don’t want extra sugars in your body to join up with proteins or fats to make the AGEs. If you have diabetes, keep your blood sugar in good control for the same reason.
I have tried to simplify some very complicated physiological chemical processes in this blog. I hope this was understandable to you and helpful in your quest for good health.
