Access to fresh produce, clean water, advanced medicine, technological innovations and economic progress give us a unique opportunity in history to live a vibrant and healthy life. However, we are also exposed to a wide range of environmental pollutants, pharmaceutical drugs, processed foods, heavy metals, stress, smoke and other toxic chemicals, including those produced internally by the body.

Toxicity in our food, water, air and thoughts create oxidative stress, which has been linked to chronic diseases and even death. When our bodies are under physical and emotional stress, detoxify pollutants (smoke, pesticides, germicides, fungicides, herbicides, etc.), combat infections through inflammation, or when cells use glucose to make energy we create oxidative stress. Higher sugar consumption means greater oxidative stress.

Free radicals are naturally produced by the body as a result of metabolism and energy production processes. They are a biological response to environmental toxins, inflammation, and physical exercise. Free radicals can lead to mutation and DNA damage as they are missing one or more electrons, making them attack other molecules to replace their missing electrons. Their reaction to other cell structures is called “oxidation” as the process of stealing electrons from other molecules turns them also to free radicals, leaving a trail of damage. Unless the body offers adequate antioxidant protection, the risk of oxidative stress can lead to accelerated tissue and organ damage and aging, including serious diseases such as cancer, atherosclerosis, Parkinson’s disease, Alzheimer’s and other age-related disorders.

Chronic inflammation has been linked to oxidative stress and a reduction in cellular antioxidant protection. Oxidative stress results out of an imbalance between overproduction of free radicals and depletion of antioxidants to neutralize their damage, since antioxidants donate electrons. Antioxidants provide a key role in protecting the body from the risk of chronic and age-related diseases.

The process of oxidative stress in the body takes place when there is chronic high stress, the immune system is compromised, we consume too much sugar as the source of energy in the body, there is presence of systemic inflammation, and the liver and kidneys are overwhelmed with detoxification of environmental pollutants, toxic chemicals, pesticides, food preservatives and other toxins in the body. The damage caused by oxidation generate free radicals which harm and age the body gradually due to damage done to cell, tissues, muscles and organs.

When antioxidant protection in the body is less than free radical damage resulting from oxidative stress, our immune system becomes overloaded and aging happens at a faster rate. Free radicals are considered a serious health risk as they are unstable molecules. Since they are missing an electron, they can create damage in anything they come in contact with as they take electrons from other cells or compounds, making the impacted cells unable to perform their functions normally and also becoming free radicals.

Use the following steps to address, reverse or prevent free radical damage in the body.

1. Decrease exposure to oxidation by:

• minimizing stress or optimizing its magement;
• reducing exposure to environmental pollutants (smoke, exhaust fumes, plastic, etc.)
• avoiding sugar and processed foods;
• preventing infections.

These measures can reduce the toxic burden in the system.

2. Consume foods high in antioxidants, such as:

• berries
• beets
• kale
• nuts and seeds
• ginger
• herbs and spices (turmeric, oregano, cinnamon, clove, rosemary, etc.)
• green tea

Eating foods rich in antioxidants can help restore the balance with free radicals.

3. Promote the production of antioxidants in the system by consuming:

• asparagus
• walnuts
• peaches
• tomatoes
• spinach
• garlic
• onions
• avocados
• cruciferous vegetables (cabbage, broccoli, kale, collards, etc.)

These foods promote the production of glutathione, one of the most powerful antioxidants produced in the body.

4. Add some supplements to help enhance the antioxidant effect in the body:

• Alpha Lipoic Acid (ALA)
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E
• Coenzyme Q10
• Milk thistle
• Selenium
• Resveratrol
• Magnesium
• Zinc
• Omega 3
• Astragalus

Some of these supplements support the body’s production of antioxidant glutathione.

The term oxidative stress is commonly linked to inflammation, free radicals and chronic disease. Oxidation is the process by which our bodies metabolize the oxygen that we breathe and by which cells produce energy, resulting in a loss of electrons during a reaction by a molecule, atom or ion. Oxidation refers to gain of oxygen.

This process generates free radicals which can lead to damage to nearby cells, mitochondria, and DNA. Free radicals are part of a normal process and necessary to some degree as they also stimulate repair. When the amount of free radicals produced exceeds the repair processes it leads to oxidative stress. If we have an adequate amount of antioxidants, this damage can be prevented or minimized. Physical and emotional stress increases oxidation.

There are multiple processes in the body that can result in oxidation, including production of energy by the cells when using glucose, fighting bacteria by the immune system, and detoxification of harmful chemicals, such as pesticides.

There are a few signs that can indicate oxidative stress in the body or excessive inflammation, such as:

1. Chronic fatigue
2. Digestive disorders (Acid reflux, constipation, Irritable Bowel Syndrome, etc.)
3. Memory loss and lack of concentration
4. Joint pain and inflammation
5. Premature aging
6. Headaches and sensitivity to noise
7. Vulnerability to infections

Oxidative stress is seen as the underlying cause of many chronic diseases and illnesses, such as chronic fatigue syndrome, asthma, diabetes, Alzheimer’s disease, anxiety, insomnia, heart disease, and cancer. The key in avoiding these risks is to decrease exposure to oxidation and to increase the amount of antioxidants in the system.

The word stress tends to be associated with a negative connotation, as something bad for your health or an unwanted component of life. For many, it is viewed as a necessary and unavoidable consequence of a busy life. In reality, stress is neither good nor bad. It is not an inevitable part of life for all.

Stress is generally defined as a psychological and/or physiological reaction to a perceived threat. There is a great variability on how people perceive the same or similar events, generating unique individual perceptions of threat. Stress can be experienced as a good thing if it is viewed as a challenge or excitement, raising motivation, enhancing goal-oriented behaviour and promoting satisfaction. This “good stress”, or “eustress” as described by psychologists, is experienced when there is no perceived presence of threat, such as going on a roller-coster or receiving a promotion. This is the type of stress that heightens our sense of arousal and makes us feel fully alive. It is acute and the body returns to its homeostasis once the stressor is gone.

In contrast, chronic stress is an ongoing experience that makes us feel unable to cope and escape in the presence of continued stressors, resulting in long term harmful physical and emotional effects. Even persistent good stress can turn into bad stress since the adaptive stress responses are triggered the same way, unless you are able to shift perception and perspective, and have developed a resilient attitude towards stressful events in your world. Ongoing uncontrolled stress leads to “distress” as it becomes harmful to the body, which can lead to “stress-related illnesses”, such as migraines, digestive disorders, skin issues, etc.

Chronic stress without coping mechanisms, down time or lifestyle balance can lead to burnout and serious health consequences. No time for life, no escape activities such as hobbies or vacation, sleep and rest deprivation, or no access to supporting resources can compound the effects of stress. Cortisol, the stress hormone, has been declared “public health enemy number one” as its build up in the body lowers the immune system, causes weight gain, generates digestive disorders, increases blood pressure, leads to heart disease, affects mental health, and reduces life expectancy.

In the film “Stress: The Portrait of a Killer”, jointly produced by National Geographic Society and Stanford University, award-winning neurobiologist Robert Sapolsky stated “stress is not a state of mind… it’s measurable and dangerous, and humans can’t seem to find their off-switch.” Stress has become an individual addiction, representing a serious health crisis in society.

If you feel that stress is overwhelming your life and impacting your health and happiness, it is time to take inner control to reach balance and wellbeing. Among common approaches to alleviate or manage stress, such as meditation, yoga, breathing training, relaxation techniques, mindfulness training, social connections and time in nature, it is important to reflect on how you perceive threats, shift perspectives about life, understand what is ultimately important and be deliberate in recalibrating the only factor that is within your control: you.

References:

https://www.verywellmind.com/what-kind-of-stress-is-good-for-you-3145055

https://www.psychologytoday.com/intl/blog/cutting-edge-leadership/201403/when-is-stress-bad-and-when-is-it-good

https://www.verywellmind.com/stress-and-burnout-symptoms-and-causes-3144516

https://www.psychologytoday.com/intl/blog/the-athletes-way/201301/cortisol-why-the-stress-hormone-is-public-enemy-no-1

Cleansing

Juice fasting, by giving the body some rest from overeating, unhealthy food and toxins, enables the digestive system energies to be redirected elsewhere where functions have been disrupted or impacted, thus generating an internal cleansing effect. Without the processed foods, saturated fats, refined carbohydrates, caffeine, alcohol and other toxic consumption, the body initiates a self-cleansing process. This cleansing mechanism is facilitated by the liver, the primary detoxifying organ.

Benefits of juice fasting

1. detoxification (elimination of fat cells, mucus, cholesterol, and other toxins);
2. improved absorption of important nutrients;
3. increased metabolism and cell oxygenation;
4. weight loss as body fat starts to break down;
5. improved mental clarity and energy;
6. strengthened immunity;
7. better sleep: may reduce sleep hours while feeling refreshed in the morning;
8. greater mobility and ease of movement.

A Juice Fasting programme should always be approved by a doctor or nutritionist.

Inflammation controls our lives and determines our health. As a top public health concern, the following facts offer some information on its nature and dangers.

1. Persistent chronic low-grade inflammation can kill you slowly over time.
2. You may feel a sense of good health and experience a silent chronic low-grade inflammation at the same time, which gradually destroys your body, like slow poison.
3. The more fat cells accumulate in the body, especially those around the mid section, the higher the risk of chronic inflammation. Belly fat is dangerous.
4. Sleep deprivation can lead to increased inflammation and turn your immune system against you.
5. Chronic inflammation is one of the key drivers of aging: inflammaging, a lifetime exposure to inflammatory responses, is associated with mortality and age-related diseases, such as cancer. Inflammation accelerates aging. That includes skin aging.
6. Exercise has an anti-inflammatory effect in the body: twenty to thirty minutes of daily moderate exercise is sufficient.
7. Some culinary herbs and spices have antioxidant and anti-inflammatory properties and can help reduce inflammation. Turmeric, ginger, rosemary and cayenne are effective anti-inflammatories.
8. A significant portion of immune cells are found in the gut. Inflammatory diseases start in the gut with an autoimmune reaction which progresses into systemic inflammation.
9. Persistent inflammation slows metabolism and leads to increased hunger.
10. Lifestyle factors are a significant contribution to inflammation.

“The best cure for the body is a quiet mind.”

Napoléon Bonaparte

In a world where psychological stress is ever present and long lasting, the frequency and duration of inflammation have increased and become more persistent, resulting in greater medical risks. Constant stress is linked to chronic inflammation at the cellular level and DNA damage, which can lead to serious health consequences, such as higher risk of cancer, accelerated aging and psychiatric disorders like depression and anxiety. With chronic stress, quality of life and wellbeing are obliterated.

Relaxation is a known outcome when people perform yoga, meditation, mindfulness or Tai Chi. Studies have shown that meditation and other mind-body interventions result in a lot more outcomes than simply relaxing the body and mind. According to some studies, these activities have the ability to reverse the effects of stress and anxiety in our bodies, leaving a “molecular signature” in our cells and rewriting the DNA process towards wellbeing. Meditation suppresses chronic inflammation.

Meditation helps the immune system perform its functions. For example, it has been verified that the reduction of CD4 T cells during advanced HIV conditions can lead it to AIDS. Meditation can halt or even reverse the loss of these helper cells. Even a short program in mindfulness meditation has shown to alter brain function and immune response. Meditation also improves stress, blood pressure, cardiovascular health, cognitive function, and antioxidant defense.

Meditation can also alter gene expression, by decreasing the expression of cancer related genes, for example. Meditation has a powerful effect on telomere length and, consequently, on aging and longevity. Telomere shortens naturally as we age and it can be accelerated by stress, speeding up the aging process. Shorter telomere length in cells is associated with rapid aging, poorer immune system functioning, cardiovascular disease, and degenerative conditions. The shorter the length of our telomeres, the more susceptible our cells are to disease and death, as we get older. This damage can be reduced and potentially reversed with meditative practices, as shown in breast cancer survivors.

Considering that our thoughts and emotions directly affect our cells, tissues and organs, thoughts are a direct determinant of our health and quality of life. Meditation, by quieting the mind, reveals significant capabilities to reverse molecular responses that open a door of possibilities in minimizing disease and conquering long term health.

Sources:

Coventry University. “Meditation and yoga can ‘reverse’ DNA reactions which cause stress, new study suggests.” ScienceDaily. ScienceDaily, 15 June 2017. <www.sciencedaily.com/releases/2017/06/170615213301.htm>.Creswell, J. David et al. “Mindfulness Meditation Training Effects on CD4+ T Lymphocytes in HIV-1 Infected Adults: A Small Randomized Controlled Trial.” Brain, behavior, and immunity 23.2 (2009): 184–188. PMC. Web. 29 Oct. 2017.

https://aibolita.com/dietetics/27282-meditation-and-yoga-to-combatstress-and-improve-antioxidant-defense.html

https://www.sciencedaily.com/releases/2017/06/170615213301.htm

https://www.huffpost.com/entry/the-science-of-meditations-effects-on-aging_b_8688678

https://pubmed.ncbi.nlm.nih.gov/12883106/

https://eocinstitute.org/meditation/meditation-reduces-free-radicals-in-the-body/

One of the best ways to avoid inflammation is prevention. Inflammation is a natural defense mechanism against foreign pathogens to protect and repair the body. Chronic inflammation,  associated with poor eating habits, lack of physical exercise, stress, chemical and environmental factors, is a self-perpetuating condition potentially leading to serious diseases.

Eating healthy can help fight inflammation by providing the body with the necessary nourishment, nutrients and ingredients to support energy production, health and wellbeing. Foods to avoid include any processed foods, canned food, refined sugars, trans fats, gluten, simple carbs, caffeine and lard.

Some of the top anti-inflammatory foods that you can include in your meals are:

1. Turmeric
   There are many studies showing turmeric as one of the most powerful natural anti-inflammatories on the planet. It can be used fresh or in powdered form which can be added to curries, sauces, soups and juices, or sprinkled into many dishes (like you would add salt and pepper).

2. Ginger:
   Ginger has anti-inflammatory phytonutrients (gingerols) that have been used in traditional medicine as a painkiller for many inflammatory disorders associated with pain, swelling, allergies, stomach ulcers, and even heart disease. Ginger helps reduce inflammation and control blood sugar.

3. Cruciferous Vegetables
   Broccoli, Brussel sprouts, kale and cauliflower contain potent antioxidants. Naturally detoxifying, they can help the body fight the harmful effects of chronic inflammation.

4. Fatty Fish
   Fatty fish such as salmon, sardines, tuna and mackerel are rich in anti-inflammatory omega-3 fatty acids.

5. Nuts and Seeds
   All nuts and seeds contain antioxidants which help fight against inflammation by repairing the self-inflicted cell damage it causes. Nuts and seeds are rich in essentials vitamins, minerals, protein, fibre, amino acids and healthy fats.

6. Berries:
   Berries contain polyphenol compounds which have anti-inflammatory properties. Anthocyanins are the most notable antioxidant.

7. Mushrooms
   Mushrooms have been used for thousands of years for their medicinal properties. Reishi, shiitake, maitake, cordyceps, lion’s mane and turkey tail are some of the commonly used for anti-cancer and other health benefits.

8. Tomatoes
   Contain anti-inflammatory nutrients like carotenoids and bioflavonoids. They are versatile and easy to incorporate into a regular diet.

9. Cayenne
   Contains an active ingredient called capsaicin, which is known to be a potent anti-inflammatory and pain killer.

10. Healthy Fats
    Olive oil, grape seed oil, flax seeds and avocado are examples of healthy fats and they contain substances with effective anti-inflammatory properties. However, olive oil becomes rancid when cooked above medium heat so it is best to consume it raw or at cooked at low temperature.

A constant psychological, emotional or physical stress raises the level of cortisol, an essential multiple purpose hormone, affecting the body’s ability to regulate its natural inflammatory responses. While producing cortisol is a common biological necessity and helps stay motivated and responsive to our environment, abnormally high cortisol levels in the system can become a serious health risk and lead to chronic diseases.

Uncontrolled stress and chronic high cortisol production are associated with inflammatory responses (often silent) and ailments including weight gain, gastrointestinal disorders, faster cellular aging, anxiety, sleep disorders, hormonal imbalances, skin disorders, and other health conditions. There is a link between stress and diabetes, dementia, depression, heart disease and cancer. For this reason, stress is described as “public enemy number one”. Stress is a silent killer.

If chronic psychological stress compromises your health, longevity and wellbeing, how long you will live and how well you will live may be determined by you. Not all individuals respond to stressful events in the same manner and stress is not prevalent in all societies in the world or, at least, not to the same extent. While stress seems to affect most people to some degree, how each individual reacts or responds to outside events influences the internal chemistry of the body.

In other words, chronic stress is not universal and it is not an unavoidable reality. Whether it is a reaction or a conscious response to challenges and perceived threats, it is a phenomenon that happens within the individual. The trigger factors may be external, but the choice of response is within. Changing perception or perspective, can alter the response. Thoughts and emotions generate different chemistry. Learning to maintain relaxation can directly affect the internal chemistry of the body. Exercise, yoga, meditation, mindfulness, Tai Chi, breathing exercises, prayer, spending time in nature, getting enough sleep, massages and taking time to reflect on what is important can improve or suppress stress in your life.

The threat is within. Understanding and eliminating stress is more than an option. It is a responsibility. It is your ability to respond.

Inflammation is the body’s natural and necessary response to any harmful stimuli and is an important component of the immune system. It is what enables our body to respond to injury, infection or illness. However, the chronic and systemic inflammation generated by today’s lifestyle choices and factors is the root of age-related chronic diseases.

Human aging is associated with this chronic, low-grade inflammation, and the phenomenon has been termed “inflammaging.” Inflammaging is a significant health risk factor in most age related diseases and death, as most of these chronic diseases share a common inflammatory basis. However, this risk can be prevented and even reversed.

Chronic inflammation has many features of acute inflammation but is usually of low grade and persistent, resulting in responses that lead to tissue damage and degeneration. Processed foods contain additives, sugars, conservatives and chemicals. When they are consumed regularly, the body becomes chronically inflamed, developing the risk of disease and accelerating the aging process. Other factors include stress, environmental chemicals, sleep deprivation, and lack of exercise, which contribute to increased inflammation and compromise our immune system.

One source of inflammaging points to damaged cells that accumulate with age due to increased inflammatory responses and their inadequate elimination. As damage accumulates, these responses can become chronic since cells age and are unable to adapt to new pathogens. Another inflammaging factor might relate to harmful products produced by oral or intestinal bacteria, which can leak into surrounding tissues and circulation, leading to chronic low-grade inflammation. Inflammaging could also be due to cellular response to damage and stress, known as senescence. Finally, age-related changes to the immune system (known as immunosenescence) potentially contributes to inflammaging as immunity becomes less adaptive with age.

Regardless of the underlying mechanisms of inflammaging, it is important to remember that it is a critical determinant of the speed of the aging process and of lifespan. It is linked to heart disease, atherosclerosis, Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, age-related macular degeneration, type 2 diabetes, osteoporosis and insulin resistance, cancer, and other diseases. Inflammaging accelerates the propensity to disease and death, significantly impacting health, quality of life and longevity.