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.

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.

Hypertension diet usually involves low sodium and foods rich in potassium, calcium and magnesium, known as DASH Diet. In addition to controlling salt intake, blood pressure can be managed with physical exercise and a healthy diet. Whether as a prevention or control of an existing condition, food has medicinal properties that can help the body restore balance and health.

A healthy diet incorporating fruits and vegetables can produce noticeable effects in a short time in blood pressure and reduce overall health risks. High blood pressure requires the heart to work hard to pump oxygen and nutrients in the blood to different body parts. When arteries become damaged with time due to high blood pressure, impact to organs can lead to heart attack, stroke and kidney failure.

The following foods can help fight high blood pressure:

• Beets naturally contain nitrates which are known as a vasodilator, easing blood pressure.
• Leafy greens are rich in potassium which helps the body remove sodium through urine. They include spinach, kale, swiss chard, arugula and romaine lettuce.
• Bananas are another great source of potassium and they can easily be incorporated in smoothies or taken on the go for a fulfilling snack. You can also find potassium naturally in other fruits like apples, apricots, grapes, mangoes, melons, peaches, pineapples and strawberries.
• Low fat milk or yogurt provide calcium and vitamin D, which help reduce blood pressure and cardiovascular risk.
• Seeds like unsalted pumpkin and sunflower are rich in potassium and magnesium, and they can easily be added to salads and smoothies, or eaten as a snack.
• Fatty fish like salmon or mackerel are rich in omega-3, which can lower blood pressure and fight inflammation.
• Oatmeal is a low sodium, low fat and fibre rich food, easy to prepare and that can be combined with fruits and nuts for a delicious breakfast.
• Pistachios contain monounsaturated fatty acids and high amounts of phytosterols, which seem to have positive effects on blood pressure.
• Pomegranate eaten raw or juiced daily, without added sugar, has been associated with lowering blood pressure.
• Garlic is packed with nutrients and antioxidants which help lower blood pressure, prevent clot formation, reduce cholesterol and triglycerides.

Mindfulness is about focusing in the present moment, staying conscious and aware of thoughts, feelings and sensations in a non-judgemental way. Mindful eating involves paying attention to these in relation to the process of eating. It’s more than paying attention to what you are eating: being aware of how we are paying attention and making choices is important.

Developing mindful eating takes time and it is a process that requires non-judgement and compassion. By observing yourself and being aware of your inner process moment by moment will help you develop a more positive relationship with food.

Is it Hunger?
Before grabbing a snack automatically, ask yourself if you are hungry. When stressed, bored, distracted, depressed or upset the tendency is mindless eating. Sometimes we eat just because we see food. Assess your reason to snack.

Think Health
If you are actually hungry, select a healthy and low calorie snack (apple, grapes, banana, nuts, whole grain crackers and low fat cheese, yogurt, soup, smoothie, carrots, celery, dark chocolate, etc.). Think of the reason why you are eating between meals.

Plan in Advance
If you are eating at home, decide before hand and place on your plate how much you will be eating. Put away or pack the rest before you start eating to avoid eating without awareness. If you are preparing snacks for later, measure and pack it accordingly (e.g., 150g or 150 calories).

Eat Slowly
Avoid rushing when eating. Slow down and savour the food. Be mindful of the body sensations and the experience of texture, taste, colour and smell. Feel every bite.

Avoid Distractions
Do not eat in front of the TV, computer or while using the phone. Avoid snacking while talking to others in order to focus on the moment. Attention shifted to a conversation would affect the mindfulness process.

Stop Before You Are Full
A snack is not a meal. Eat just enough to alleviate hunger. You may crave or desire more, but pay attention to how soon you will be satisfied and no longer think about food.

Forgive and Forget
Mindfulness is about being present like an observer without judgement. If you have deviated from your goals or the mindfulness process itself, let go and be self-accepting. After all, mindful eating is not about restricting or restraining – it is about being in the present moment and enjoying eating. Without guilt or pressure we can learn to eat joyfully and in a way that promotes both health and full satisfaction.

Chronic diseases such as diabetes, heart disease, stroke, arthritis, Alzheimer’s or cancer are linked to inflammation, a silent disease until pain, debilitation or disability symptoms manifest. Poor nutrition, lack of exercise, inadequate sleep, stress, environmental factors and toxins are the main factors leading to chronic inflammation. Excess body fat is seen as the key cause of this epidemic.

The following steps can offer significant help in preventing or reversing the risk of inflammation:

Exercise: maintain a regular exercise routine; walking at least 4 or 5 times per week (total 150 minutes)
Stress management: relaxation, meditation, massage, tai chi or yoga help reduce stress
Sleep: getting adequate sleep enables the body to repair and replenish
Avoid sugar: avoid high fructose corn syrup and refined sugar to normalize insulin levels
Healthy fats: avocados, olive oil, chia seeds and nuts like almonds and pine nuts are rich in anti-inflammatory effects
Fish oil: salmon, trout, mackerel and sardines are high in anti-inflammatory omega-3
Curcumin: offers remarkable anti-inflammatory and anti-proliferative properties
Probiotics: fermented foods and yogurt help maintain a gut flora balance and also protect the body’s immune defense
Eliminate toxic metals: parsley and coriander can help remove toxic metals from the body
Vitamins: optimize vitamin levels (A, B, C, D and E) in the body

Cardiovascular disease and diabetes are the leading causes of death worldwide and they have been named the silent killer of the twenty-first century. The dramatic increase in the incidence of heart, stroke and diabetic disease in the last century made it an epidemic and a primary public health concern, sometimes referred to as Cardiometabolic Syndrome in medical terms.

Cardiometabolic disease is an aggregation of risk factors for conditions such as stroke, heart failure, diabetes and peripheral artery disease. Medical diagnoses of high blood pressure, high cholesterol levels, high blood sugar, and obesity are commonly observed. Combined in one patient, this set of conditions poses a serious health risk for heart attack, stroke, diabetes, cancer, Alzheimer’s and many other chronic diseases.

These diseases are interrelated which increases the cardiometabolic syndrome risk manifold. The underlying phenomenon behind these risks factors is inflammation. In general terms, inflammation is the body’s natural defense system to protect itself against harm. During inflammation, the body responds to viruses, bacteria, damaged cells and other foreign substances. Acute inflammation is a good thing and a sign of a healthy immune response. However, factors such as poor nutrition, sedentary lifestyle, excess of fat cells, smoking, toxins and stress can lead to chronic inflammation, reflecting an overactive immune system where the body is continuously responding with defense cells and hormones that lead to tissue damage.

The bad news is that the conditions develop silently as the symptoms do not manifest until later stages of the disease. In other words, individuals can be sick and accumulate serious damage associated to these risk factors without knowing it – or doing anything to prevent it until it might be too late. In fact, chronic disease, disability and death affect a significant proportion of the population. Obesity if often described as the main culprit and recent data shows that nearly one-third of the world’s population is obese or overweight.  According to Dr. Christopher Murray, Director of the Institute of Health Metrics and Evaluation, an independent global health research organization at the University of Washington, “obesity is an issue affecting people of all ages and incomes, everywhere (and) in the last three decades, not one country has achieved success in reducing obesity rates.”

The good news is that the risk of cardiometabolic disease is preventable and treatable. In a report issued by the U.S. Centers for Disease Control and Prevention (CDC) in 2011, it was stated that at least one quarter of the 800,000 deaths annually caused by cardiovascular disease could be prevented if people stopped smoking, reduced sugar and salt intake, eliminated trans fats, exercised and adopted healthy lifestyles. Indeed, studies and program results demonstrate that substantial risk reductions can be achieved based on simple lifestyle changes alone.

Taking effective control also involves learning about risk factors and how to mitigate them, proper screening to understand the status of the inflammatory responses in the body, and a proper intervention program. Silent inflammation and chronic disease may be a current medical reality, but with lifestyle changes and successful detoxification and regeneration programs, healthy aging and longevity are possible.

Apple cider vinegar (ACV) is produced from a process of fermentation of apples and it has been used for 5000 years to help detoxify the body, increase circulation, strengthen the immune system and blood purification. The main beneficial ingredient in ACV is acetic acid which has a probiotic effect in the body, with the ability to kill harmful bacteria (including E-Coli).

Its uses and benefits cover a wide spectrum of applications, from cleaning as a natural disinfectant to healing purposes due to its vitamins, nutrients and enzymes. When used for therapeutic and wellness purposes, ACV should be organic and unpasteurized. There are many ACV applications with potential benefits, making some doctors recommend its daily consumption, mixing it with water.

Supports Gut Health
ACV helps alleviate acid reflux and heartburn by normalizing stomach pH.
Drink a cup of warm water mixed with a tablespoon of ACV 5 minutes before meals.

Detox
Unfiltered, unpasteurized, unprocessed and organic ACV can help detoxify the liver and the lymphatic system due to its alkalizing effect in the body. In addition to lymphatic drainage, it is known to support bowel movement, stimulate the cardiovascular system and cleanse the body, resulting in better health and increased energy.

Anti-fungal and Antibacterial
ACV helps treat conditions related to candida (yeast) and fungus where symptoms include rashes, bad breath, lack of energy, headaches, poor memory, depression, and digestive track issues.

Promotes Weight Loss
Apple cider vinegar promotes weight loss due to the effect of acetic acid: it suppresses appetite, increases metabolism and reduces water retention.

Lowers Blood Sugar
Studies have linked ACV with lower blood sugar levels. Although further research may be needed, acetic acid seems to offer a promising antiglycemic effect in the body.

Reduces Blood Pressure and Cholesterol
ACV has been used as a natural way to lower blood pressure. Due to the effects of acetic acid, it also supports the liver and bile production, helping lower the bad (LDL) cholesterol. Inhibition of the damaging effects of LDL can help prevent cardiovascular disease.

Skin Healer
External use of ACV is known to help clear acne and eczema, mitigate dandruff, kill toenail fungus, soothe sunburn, heal poison ivy, alleviate bug bites, and naturally deodorize the body due to its detoxing and anti-inflammatory properties. It can also be used to remove skin tags and warts.

Promotes Better Circulation
The anti-inflammatory effect of ACV is a great remedy for varicose veins or leg cramps by improving circulation.

Cures Colds and Sore Throat
The nutrients and probiotic content of ACV offers an effective cure for colds and sore throat, whether it is used for gargling or drinking mixed with water.

Other Benefits
The list of ACV benefits is extensive and additional uses include hair rinse, skin toner, fruit and vegetable wash, salad dressings, and hand sanitizer.