Inflammation is a natural, innate, complex and intelligent biological response to harmful stimuli in the body as a defense mechanism. Whether it is an injury or infection, the immune cells respond to the site of problem with pain, redness and swelling to heal and repair the damaged tissue. The perceived danger can come from a sprained ankle, bacteria and viruses, or an autoimmune disorder, and the immune system responds by activating certain proteins to protect cells and tissues. When the immune cells overreact, the process can gradually develop a silent and hidden inflammation which is turned against the body itself, leading to health hazards. These include organ damage and rapid aging.

Symptoms are a way for the body to give some clues that there is an internal problem. Chronic inflammation is a silent killer and, as such, it is possible to be suffering from inflammatory conditions for a long time without noticing any symptoms. Chronic inflammation can lead to a serious vicious cycle perpetuating the inflammatory response. Some of the most common symptoms are:

1. Fatigue

Constant fatigue is a common sign of any health condition linked to inflammation. Although fatigue can be related to many different causes, the source is inflammation. Waking up unrested and feeling exhausted are not natural or normal body conditions.

2. Pain

Aches, pains, stiffness and loss of joint function are a common sign of inflammation. The symptoms serve as an alert that there is a problem in the body.

3. Excess weight

Unexplained weight gain and inability to lose weight reflect an underlying inflammatory condition as the body is not at optimal function. Food cravings and binge eating can spiral leading to further weight gain.

4. Allergies and infections

Allergies, sensitivities to food or environment allergens are at the root of many chronic health issues. Infections are caused by pathogens (bacteria, viruses and parasites) and their recurrence can compromise the immune system.

5. Redness and itching

Redness or itchy skin are classic signs of inflammation. An inflamed liver produces higher levels of C reactive protein, a body marker of inflammation. Acne and psoriasis are typical examples of inflamed skin.

6. Gastrointestinal issues

Our immune systems are housed in the gut and inflammation causes bloating, constipation, diarrhea, Irritable Bowel Syndrome and other digestive ailments. Of significant importance is the brain-gut connection and the potential health risks that can result from chronic inflammation.

Inflammation is an essential and complex biological response against harmful stimuli. It is an intelligent process used by the body to address a perceived problem, such as an injury or flu. Inflammation enables the body to protect itself against infection from foreign organisms, such as bacteria and viruses.

In acute inflammation, the body’s immune system sends white cells to surround and protect the injured or infected area, resulting in redness, swelling and warmth as part of the body’s attempt to heal itself and repair damaged tissue. Acute inflammation is brief and lasts only a few days: it disappears when the injury, infection or illness is gone. In this manner, inflammation is healthy and vital for healing.

This process works to heal wounds or infection, and it also plays a role in chronic inflammation.  When the threats are stress, sugar foods, toxic chemicals, fat cells or an autoimmune condition, the body will perceive danger and immune cells overreact in an attempt to respond to these unwanted substances. In the case of ongoing emotional stress, for example, inflammatory markers (C-reactive protein or CRP) get released into the blood in a continuous stream travelling to all areas in the body as there isn’t a specific location of threat. Since pain or other symptoms are not manifested immediately in this type of inflammation, it can lead to high levels of CRP and the development of chronic diseases.

CRP is produced by the liver and it is used as a biomarker for inflammation in the body measured in blood tests. Elevated levels indicate presence of inflammation in the body which has been linked to serious chronic illnesses affecting the gut, joints, lungs, heart, bones, mouth, skin and other areas. Examples include rheumatoid arthritis, Irritable Bowel Syndrome, heart disease, depression, dementia, celiac disease, psoriasis, chronic obstructive pulmonary disease, asthma and cancer. According to Bogdan Fedeles, a research associate in the Department of Biological Engineering at MIT, “the presence of a foreign pathogen activates the immune response, which tries to fight off the bacteria, but in this process it also damages some of the normal cells.” Scientists believe that chronic inflammation drives a lot of cancers due to higher risk of mutations generated by chemicals that damage DNA.

The effects of chronic inflammation in the human body can be even more dramatic as inflammation and DNA damage go on silently for many years. We can’t live without inflammation but it can turn against us in dangerous ways.

How you sleep can affect how you feel when you wake up and your overall health. Posture, breathing patterns, body tension and other health issues or factors will determine both the quality and duration of sleep. A poor posture can cause neck and back pain, tense shoulders, stiff muscles, fatigue, digestive issues, poor circulation, headaches, and other symptoms that can interfere with your sleep.

If you have certain ailments or pain, some sleep positions may alleviate symptoms or, at least, provide a more comfortable way to fall asleep and have a restful night. Other positions have been recommended to avoid negative effects in the body and promote better health. Below are some proposed sleep positions:

Sleeping on the back:

This is not the most popular sleeping position, although it prevents wrinkles as the face does not touch any surface. However, it can generate respiratory, digestive and lower back problems. Although the body feels the spine, neck and head in their natural positions, it is important to protect the natural curvature of the lower back and neck. Sleeping on the back makes the person more prone to mouth breathing, which leads to a wide variety of potential issues, such as dry gums, colds, inflammation and sleep apnea.

Sleeping on the stomach:

Sleeping on the stomach minimizes snoring and apnea while keeping the airways more open. This position can also provide some relief to back pain as there is no pressure on the spine, but it can add tension to the neck if the head is turned to the side. Putting pressure on muscles and joints may lead to tingling, numbness and aches.

Sleeping on the side:

Sleeping on the side is a common position and it minimizes snoring and mouth breathing. It is also favourable to minimize neck and back pain, but it leads to more facial wrinkles as one side of the face touches the pillow.

Sleeping on the left side:

Sleeping on the left side of the body promotes a better lymphatic drainage since the lymphatic system is more dominant on the left as waste products are purified and removed by the lymph nodes. Considering that the heart is also on the left, some recommend alternating positions, and waking up from the right side to avoid pressure on the heart.

Sleeping on the right side:

This is recommended to individuals with heart conditions as it lowers blood pressure and heart rate by slowing the sympathetic nervous system. This position avoids pressure on the heart and impact to blood circulation.

Fetal position:

Keeping the body in the fetal position seems to be the most favourite position. The body is curled up with knees bent providing a comfortable position physically and psychologically. Sleeping in the fetal position also minimizes snoring. Depending on some health conditions, such as arthritis, the body can feel sore or pain upon awakening. It is a good idea to place a pillow between the knees to protect them and the hips.

Yoga positions:

Yoga tradition doesn’t recommend sleeping in the same position for a prolonged period. Also, the sleeping position affects the activation of the energy channels in the body, known as the Sun and the Moon. Therefore, the positions should be adjusted depending on the physical and mental conditions of each person. Avoid sleeping with the head towards the North in the Northern hemisphere. This is recommended to avoid any pressure on the brain capillaries due to the earth’s magnetic fields. If your blood vessels are weak due to age or other conditions, the iron in the blood could generate increasing pressure and potential damage to the brain due to the magnetic pull.

Pain can be acute or chronic and can manifest in different individuals in different ways and intensities, ranging from mild to debilitating, which can affect relationships, jobs and personal independence. It is a sign that something may be wrong with the body. Whether the pain is stabbing, pinching, throbbing or aching, there are effective therapies as alternative to traditional pain medication.

Common pain types include migraines, arthritis, lower back pain, sciatica, neuropathic pain, herniated disc, muscular pain, cancer pain, post-surgical pain, shoulder pain, tooth aches, etc. Finding the right approach or a combination of therapies varies per person and it should take the individual as a whole, not just the localized area of pain. Coping mechanisms might also involve a combination of physical and psychological factors, like addressing a recurring tension headache.

Severity and nature of pain, as well as safety factors should determine when to seek medical help, drug treatments or even emergency help. In a variety of many other situations, individuals find relief in a series or combinations of alternative approaches:

• Cold and heat
• Exercise
• Yoga
• Massage therapy
• Sauna
• Hydrotherapy
• Acupuncture
• Physical therapy
• Osteopathy
• Cranio Sacral Therapy
• Mindfulness Based Stress Reduction
• Breathing
• Tai Chi
• Biofeedback
• Energy Medicine
• Laser therapy
• Psychotherapy (e.g, behaviour modification)

Using natural or drug free therapies, like medication, may also require a trial-and-error approach to find relief. It empowers the individual to seek the appropriate balance and combination of treatments, without the concern of side effects. Stress management, relaxation techniques and development of awareness can change pain perception.

The American College of Physicians provided a guideline in April 2017 (1) on clinical recommendations to treat low back pain with non-invasive approaches, considering the risks of pharmacological treatments. According to the recommendations, since acute or sub-acute low back pain improves over time, regardless of the type of treatment, non-pharmacologic treatments should be given first preference. Exercise, stretching and strength training can improve pain and function and, as such, should be included in cases of chronic low back pain.

(1) Qaseem A, Wilt TJ, McLean RM, Forciea MA, for the Clinical Guidelines Committee of the American College of Physicians. Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2017;166:514–530. doi: 10.7326/M16-2367

The human detoxification process is a complex and sophisticated mechanism. The detox systems involved are the liver, kidneys, lymph, skin, intestines and lungs. The body’s functions either neutralize or eliminate toxins. If toxins are not expelled out of the body, they stay in the body, usually in fat cells, tissues and bone.

These are some interesting facts relating to the detoxification process:

• Our bodies have a natural sophisticated built-in detox system. Anything that we inhale, absorb through our skin or swallow has to be filtered by the liver.
• The liver works 24/7, 365 days a year, full-time, non-stop. The liver turns potentially toxic material into water-soluble chemicals to be expelled from the body via sweat or urine.
• Whether you are deliberating following a detox programs or not, your body is naturally detoxing. If your toxin overload is high, which is the case for the majority of people, the body natural detoxing is not enough to cleanse our organs and systems, and so we need a detox retreat or regular program.
• 1 in 5 of early deaths worldwide are related to toxic food ingredients and junk food.
• Antibiotic use is linked to the accumulation of heavy metals in the body. Cilantro and parsley are herbs known to remove heavy metals from the body.
• The lymphatic system removes toxins from cellular waste material, but it does not cover the brain.
• The glymphatic system in the brain moves toxins from the brain into the circulatory system, eventually leading them to the liver. During sleep, this system is ten times more active than during wakefulness.
• Herxheimer Reaction is a temporary increase in symptoms during a detoxification program. This cleansing reaction may be minor or severe.
• Most likely, your perfume or cologne is toxic. Scents are made of chemical synthetics, unless essential oils are used.
• Yogic breathing techniques can help detoxify effortlessly, removing toxins, increasing metabolism and burning fat.

References:

https://www.naturalnews.com/2017-09-28-groundbreaking-study-reveals-20-of-all-deaths-caused-by-junk-food-and-toxic-food-ingredients.html

https://draxe.com/nutrition/cilantro-benefits/

http://www.postconsumers.com/2014/04/30/10-facts-toxins/

https://www.organicauthority.com/health/the-ultimate-detox-breathing

The comforts and conveniences of our technological age have increased our speed of life and, along with that, the disruption of balance in the body and mind. Our exposure to    environmental toxins, pollution, contaminated food, microwaves, drugs, tobacco, household chemicals and stress have created a toxic overload in our cells, tissues and organs. It seems almost impossible to completely avoid these toxins.

Toxins impact our immune system and are linked to many chronic diseases, from candida to cancer. Healthy lifestyle and detoxification programs can help combat these negative effects. Another approach is to minimize or remove the sources of toxicity:

1. Avoid fast, processed and canned foods
   Cans contain linings that are damaging to the health, causing free radicals. Fast, frozen and processed foods are considered devoid of nutrition and laden with harmful chemicals (salts, sweeteners, artificial flavours, colourings, factory created fats, preservatives, etc.).

2. Avoid anger, hate and other negative emotions
   Human emotions have a chemical signature. Negative emotions are toxic. Practice emotional regulation, cognitive behaviour therapy, meditation, mindfulness, yoga, tai chi or other relaxation activities. Take a break or a vacation. Seek help for your health.

3. Drink plenty of water
   Water is required to expel toxins from the body and lubricate the entire system. Chose pure, filtered or alkaline water. Water enables tears, sweat and urine to transport waste chemicals out of the body. Avoid plastic bottles that contain BPA, which can harm your body’s elimination process.

4. Buy organic fruits and vegetables
   Avoid dangerous pesticides and chemicals by trying to consume organic, fresh and local produce if possible. Conventional potatoes, for example, contain herbicides, fungicides and pesticides.

5. Remove sugar and artificial sweeteners from your diet
   Sugar is considered poisonous and its consumption should be eliminated or minimized. Artificial sweeteners are also dangerous chemicals, which pose health risks and toxicity

6. Stay away from all forms of substance abuse
   Tobacco, drugs and alcohol are intoxicating to the body. Prescription drugs should be carefully discussed with your doctor and pharmacist for safer alternatives and side effects.

7. Switch to safer skin care and household products
   Many makeup products and household cleaners are known to contain chemicals known as endocrine disruptors and carcinogens. Skin products should be made of safe and natural ingredients, or from ingredients found in your kitchen. Essential oils are a safe, effective and pleasant ingredient to be incorporated into house cleaning and sanitizing.

8. Consume fermented foods and drinks
   These are probiotic foods that can help the body defend against toxicity as they help balance gut flora which are important for immunity, digestion, detoxification and elimination. Probiotics also offer protection against candida.  

9. Choose grass-fed meat
   Select pasture fed and hormone and antibiotic free meat and poultry as a key diet defense against dangerous chemicals. It is also important to avoid farmed fish. Besides their chemical overload, they have a higher concentration of omega-6 and offer less nutritional value.

10. Address constipation
    Detoxification depends on elimination to remove the toxins out of the body. Constipation creates the risk of recirculation of toxins with its own risks.

There are many techniques, treatments and types of detoxification that can be used for cleansing the body. Depending on what body system or organ is targeted, different foods can be incorporated in your diet. Here are top 12 detox foods that can help any diet:

1. Ginger (a critical player in detoxification and gastrointestinal health);
2. Garlic (a powerhouse in detox effects and should be added to your daily diet);
3. Turmeric (a powerful anti-inflammatory for all over the body, particularly the liver due to its compound, curcumin);
4. Fruits (high water content, vitamins, nutrients, fibre, antioxidants);
5. Leafy and other greens (wheatgrass, kale, spinach, alfalfa, Swiss chard, collards, etc. provide detoxifying chlorophyll);
6. Raw vegetables (onions, broccoli, carrots, asparagus, Brussels sprouts, cabbage, cauliflower, beets and other contain sulphur and glutathione);
7. Lemons (lemon juice supports the detoxification of the liver and kidney);
8. Omega-3 fatty acids (like wild salmon, helps detox and lubricate intestinal walls);
9. Basil (helps the body metabolize and eliminate chemical waste);
10. Flaxseeds (help flush out toxins from the digestive tract);
11. Almonds (the liver cleanser due to their vitamin E);
12. White tea (helps break down belly fat and avoid the formation of fat cells).

Adding these and other detox foods in your diet can have a great impact in your daily attempts to counteract the effects of toxins in water, food and environments. Removing toxins, along with other healthy lifestyle habits, will aid in weight management, mood, reducing inflammation and overall health and longevity.

Whether you eat a very healthy diet everyday, exercise and follow detox programs regularly, it is still important to incorporate daily steps to counteract any indulgences on any potential unhealthy food and environmental exposure to toxins that are outside our control. Daily detox maintenance is also a good way to supplement other major cleanses.

Daily detox steps will help combat toxicity levels and make you feel good. Once they are built into a regular routine, they can be part of your healthy habits:

1. Water

Drinking water helps flush toxins out of the body, maintain organs lubricated and promote more effective daily elimination. Not drinking enough water can lead to a risk of re-absorbing the toxins into the system. Alkaline or detox water, such as hot water with lemon and cayenne pepper, is a great way to start or sip through the day.

2. Exercise

Exercise promotes removal of toxins via perspiration. The skin is a detox organ and sweating is crucial for the elimination of heavy metals stored in fat tissues.

3. Detox teas

Some teas are known to aid in detoxification, particularly green tea, ginger, dandelion root, burdock and liquorice root.

4. Fresh juicing

Fresh raw cold-pressed juicing of organic fruits and vegetables is a common and versatile approach to detoxify, purify and alkalize the body at home. Spices, herbs, nuts and seeds can add additional detoxifying capabilities and benefits to the juices.

5. Apple Cider Vinegar

Organic unfiltered apple cider vinegar helps detoxify the liver and alkalizes the body. It removes toxic waste more effectively due to its vitamins, minerals and enzymes.

6. Dry body brushing

Considering that your skin is a large detox organ, dry brushing your skin before a shower from the extremities towards the heart is an effective step to stimulate the lymphatic system and remove dead cells and toxins.

7. Detox foods and supplements

The kidney and liver are the body’s organs of filtration. Any foods that promote more efficient internal processes are important, such as fibre, vitamins, probiotics, phytonutrients, etc. In particular, ginger, garlic, turmeric, cayenne pepper, lemon, lime, grapefruit, wheatgrass, spirulina, chlorella, cruciferous vegetables, sea vegetables and milk thistle are foods that can greatly enhance your detox efforts. Supplements can facilitate regular detox in convenience formats.

8. 8. Hydrotherapy

There are many forms of hydrotherapy, from detox treatments found in medical spas or specialized clinics (e.g., thalassotherapy) to simple steps that can be done at home. One simple form of hydrotherapy is the application of hot and cold water in the body (such as alternating hot and cold shower) to detoxify and strengthen the circulatory, endocrine, immune and musculoskeletal systems.

9. Sleep

The mechanisms behind toxin removal processes are active during sleep. In particular, the brain has its own detoxification system, similar to the lymphatic system of the body, to clear cerebral waste. Without adequate sleep, cellular level is impacted as the entire body depends on it for optimal function.

10. Mouth Detox

Tongue scrapping is an easy and fast Ayurvedic technique to remove food and debris, dead cells, bacteria and other toxins for a cleaner mouth and improved metabolism. Also, oil pulling which involves swirling and swishing sesame, coconut or other oil in the mouth for about 20 minutes, improves oral hygiene by reducing bacteria. It also prevents heart disease, reduces inflammation, and clears skin and other conditions.

Aging is commonly associated with memory changes, forgetfulness, brain fog and Alzheimer’s.  Small memory lapses are considered normal and part of the aging process and are not necessarily a reason to be concerned, although failing memory is a symptom that typically characterizes Alzheimer’s disease.

Not all absentmindedness and memory loss are a result of aging, according to Harvard Medical School. Some medications and high blood pressure can also be the culprit. There are steps you can take to avoid the risk of dementia, such as:

• learning techniques to organize and retain information better;
• avoiding noise, distractions and multitasking so you can focus better;
• paying attention and slowing down to enable the brain to create a more lasting memory;
• obtaining proper sleep, resting and following a healthy diet.

The MIND diet is a brain health diet that was designed to prevent dementia and loss of brain function, by boosting overall cognitive and mental health. It stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines elements of two popular diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH). The general guideline for the MIND diet is to eat more foods on the groups that it recommends (10) and avoid certain foods from other categories (5), as listed below.

MIND 10 Recommended Foods:

• Green leafy vegetables: At least six servings a week (e.g., spinach, kale, salad greens)
• Other vegetables: At least one a day
• Nuts: Five servings a week
• Berries: Two or more servings a week
• Beans: At least three servings a week (e.g., beans, lentils, soybeans)
• Whole grains: Three or more servings a day
• Fish: At least once a week
• Poultry: Two times a week (e.g., chicken or turkey)
• Olive oil: Use it as your main cooking oil
• Wine: One glass a day

MIND 5 Foods to Avoid:

• Red meat: No more than three servings a week
• Butter and margarine: Less than a tablespoon a day
• Cheese: Less than one serving a week
• Pastries and sweets: Less than five servings a week (e.g., cookies, cakes, donuts, candy, ice cream, etc.)
• Fried or fast food: Less than one serving a week

The MIND diet can be combined with other diets simply by incorporating the above guidelines. For example, you can add other fruits to your daily diet although the MIND diet encourages consumption of berries as these have shown a correlation with brain function. Following the MIND diet can reduce the risk of Alzheimer’s by 53%, and a partial diet can still lower the risk by 35%. Although the benefits look promising, amplify your results by ensuring good sleep, exercise, hydration, stress management and a healthy lifestyle.

References:

https://pubmed.ncbi.nlm.nih.gov/22535616/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/

https://www.webmd.com/alzheimers/what-to-know-about-mind-diet
https://www.healthline.com/nutrition/mind-diet

Posture and Health

Posture is one of the pillars for good health, vitality, performance and overall wellbeing, similar to exercise, sleep and nutrition. It ensures that the body is well positioned to perform its various internal functions and daily life activities while sitting, sleeping, walking or when engaged in various physical activities. Posture is important to balance the force of gravity on our muscles, joints and ligaments and ensure an equal distribution to avoid over stressing some areas.

Benefits of Correct Posture

Posture is about maintaining a good body balance, symmetry and correct skeletal alignment. Ensuring the different body parts are in their proper position distributes muscle tension evenly, minimizing stress and fatigue, among other benefits:

• promotes better coordination of muscles, ligaments and joints which facilitates execution of physical tasks for longer time and less energy as movement flows naturally;
• maintains a proper position of the spine and overall musculoskeletal system, minimizing tension and risk of injury;
• enables a long term alignment and balance of muscles, ligaments, joints and the nervous system, avoiding deterioration and damage which can lead to chronic pain, inflammation and other symptoms;
• a balanced posture promotes proper flow and function of all systems (e.g., circulation, respiration, digestion, etc.) which facilitates better distribution of oxygen, signals, nutrients and removal of toxins;
• posture can affect how you feel: a good posture can increase feelings of confidence and self-esteem, as well as enable better focus and concentration.

Reasons for Poor Posture

Muscle strength and range of motion are key factors for posture. Bad sitting and sleeping habits, injury, surgery, lack of stretching and exercise, physical and psychological tension, and poor ergonomic furniture are some of the reasons muscles become weak, tight and inflexible. Poor posture can lead to spinal compression stress which can impact any other part of the body. A “tech neck” which is known to keep your head and neck forward is a common posture problem that disrupts balance and typically creates tension and risk in the neck, shoulders and head. Migraines, tingling or eye problems can possibly be related to postural misalignment.

What is Good Posture

According to Harvard Medical School, a correct posture requires:

• the chin parallel to the floor
• shoulders, knees and hips at even heights
• a neutral spine
• elbows and knees straight and even
• body weight balanced and evenly distributed on both feet (facing straight ahead)

However, the term “good posture” is generalistic. It is utopic to think that a standard good posture exists for everyone. The best posture for an individual on any given moment in time is the one where the body of the individual is positioned in space in such a way that enables him to be efficient mechanically and energetically, resulting in optimum performance of movement or task execution.

Correcting a poor posture can often be achieved with simple exercises and the help of a health professional. While the body adjusts and transitions to a new form, it might experience temporary discomfort and pain. Be persistent in bringing or maintaining your body in the correct alignment and be mindful throughout the day to check your posture.