52 Yang-Sheng (Nurturing Life) Volume 2, Issue No.

6

No one wants to hear the phrase 'you are aging
prematurely. However, that is exactly what is hap-
pening when you suIIer Irom chronic disease.
The phrase 'anti-inIlammatory diet is a huge
buzzword now in medicine, Iitness, and nutrition
circles. But does it have any scientiIic support? Can
we actually improve longevity through our nutrition-
al and exercise habits?
The short answer is yes. Harvard trained physi-
cian and integrative medicine pioneer, Dr. Andrew
Weil states, 'It is becoming increasingly
clear that chronic inflammation is the
root cause of many serious illnesses
incluaing heart aisease, many cancers,
ana Al:heimers aisease.`
There is mounting evidence that Ioods and exer-
cise can either cause or create inIlammation in the
body. Researchers and health care proIessionals
alike report that most all modern diseases can be at-
tributed to inIlamma-
tion in the body.
But how can we
sort through the gim-
mick diets and moun-
tains oI supplements
recommended to us by
pop culture science?
First, let`s take a look
at the science oI in-
Ilammation in the body to understand why inIlam-
mation, even low grade levels oI inIlammation, can
wreck your health.

The Science of Food-Induced Inflammation
Saturated Fat & Trans-Fatty Acids
"All Ioods Iit into three categories: pro-
inIlammatory, neutral, or anti-inIlammatory," says
dermatologist and best-selling author, Nicholas Per-
ricone, MD. Perricone says an anti-aging diet slows
cellular aging, which depends on choosing Ioods
that are anti-inIlammatory and rich in antioxidants.
Dr. Alcock and colleagues, in a landmark study
(Alcock et al 2012) on the role oI dietary Iats in in-
Ilammation, show through a comprehensive litera-
ture review oI over 207 peer-reviewed medical stud-
ies, reported that 'the body preIerentially up-
regulates inIlammation in response to saturated Iatty
acids, which promotes harmIul microbes.
In short, the stuay founa that saturatea fat
consumption immeaiately increases activity
ana presence of harmful ana aamaging gut
bacteria, which are correlatea with increasea
inflammatory response ana expression of in-
flammatory genes.
Saturated Iats in general, induce inIlammation by
'activating nuclear transcription Iactors '(Schwartz
et al 2010). The take home message is that a plant
based diet, high in anti-oxidants, Ilavonoids, prebi-
otic, and probiotic Iunction, can reduce our risk and
even help us immediately manage inIlammatory


By Ginger Garner MPT, ATC, PYT

Breathing in This Life
November -December 2012
53
Yang-Sheng (Nurturing Life)


Other anti-inIlammatory Ioods include red wine,
green tea, dark chocolate, as well as many common
vegetables like garlic, broccoli, onions, kale, and
chile peppers.
Berries (which the Environmental Working
Group labels as one oI the 'Top 12 Dirty Dozen
produce which must be organic) are considered high
in Ilavonoids and anti-inIlammatory, anti-parasitic,
anti-microbial, and anti-oxidant eIIects.
Learn more about what Ioods to include in an anti-
inIlammatory diet, which resembles a Mediterranean
Diet, here.
Exercise as an Anti-Aging Activity
At the Centre oI InIlammation and Metabolism,
research supports the anti-inIlammatory eIIects oI
exercise as well. 'Regular exercise oIIers protection
against all-cause mortality, primarily by protection
against atherosclerosis and insulin resistance. There
is also evidence that physical training is eIIective as
a treatment in patients with chronic heart diseases
and type-2 diabetes via inducing anti-inIlammatory
actions (Pederson 2006).
The study suggests that regular exercise induces
suppression oI inIlammatory activity such as TNF-
alpha (tumor necrosis Iactor-alpha) induced insulin
resistance. Brandt and Pederson (2010) also report
that regular exercise oIIers protection against type 2
diabetes, cardiovascular diseases, colon cancer,
breast cancer, and dementia via 'induction oI an anti
-inIlammatory eIIect secondary to reduction oI vis-
ceral Iat mass or by cellular and biochemical envi-
ronmental changes in the exerciser.
When a person exercises, scientists posit that
contracting skeletal muscles Iacilitate healthy neuro-
endocrine regulation. This means that exercise (like
yoga or Tai Chi, Ior example) via contracting skele-
tal muscles release myokines that have an anti-
inIlammatory biochemical, or endocrine, eIIect. Fur-
ther, changes in signaling pathways involved in 'Iat
oxidation and glucose uptake Iurther increase the
anti-inIlammatory beneIits oI exercise. What this
means is that exercise can have both local and global
anti-inIlammatory eIIects.
For example, therapists or physicians working in
orthopaedic medicine should consider the enormous
implications that anti-inIlammatory dietary counsel-
states in the body. But that is not all. Saturated Iats
are not the only lurking inIlammatory culprit oI
chronic disease.
Sugar & Starches
In addition to saturated Iats and trans Iatty acids,
other Ioods which are inIlammatory agents include:
Sugar
High sugar diets lead to abnormal modula-
tion oI the gut microbiome. This essentially
contributes to insulin sensitivity, inIlamma-
tion, macrophage inIiltration, and other
dysregulation in blood chemical levels (Cani
et al 2009)
Starches
High starch/carbohydrate diets (potatoes)
causes insulin levels to surge and trigger an
inIlammatory response and accelerate the
aging process," (Perricone).

In a Nurse`s Health Study (MozaIIarian et al
2011)that Iollowed over 128,000 Americans over a
20 year period, the Iollowing speciIic Ioods were
Iound to cause the most weight gain and in this or-
der:
1. Potatoes in all Iorms
2. Sugar sweetened beverages
3. Red meats
4. Processed meats (deli meats)
5. Trans Iat
6. Sweets/desserts
7. ReIined grains

By contrast the same study Iound yogurt, whole
Iat milk, vegetables, whole grains, Iruits, and nuts to
be the least inIlammatory.
54 Yang-Sheng (Nurturing Life) Volume 2, Issue No. 6

ing would have on improved patient outcomes. Per-
sonally, it means that even aIter a single inIlammato-
ry meal your body is adversely aIIected on both a
macro (whole body health) and micro (cellular and
biochemical health) level. The good news is that a
single anti-inIlammatory meal or bout oI exercise
can result in immediate improvement in your sys-
temic health.
Benefits of having healthy ~anti-inflammatory
exercise and nutritional habits include: (Gon:ales
2010, Jin 2010, Larrosaa et al 2010, Mamplekou et al 2010,
Muller 2010, Pantsulaia et al 2010, Sticher et al 2010, Garcia-
Lafuente et al 2009, Jurenka 2009, Tice et al 2003, McAlinaon
ana Felson 1997).
x Decrease your risk Ior chronic diseases like heart
disease, arthritis, diabetes, and dementia.
x Decrease your risk oI cancers like breast, pros-
tate, colon, and colorectal cancer
Decrease your risk oI neurodegenerative and autoim-
mune diseases
x Lose & maintain a healthy weight
x Improve lung/respiratory health
x Improve neurophysiological and psycho-
emotional health (i.e. depression)
x Decrease allergies
Stabilize blood sugar
Pursuit oI longevity and enjoying a high quality and
quantity oI liIe depends on developing good anti-
inIlammatory liIestyle habits, especially Ior exercise
and nutrition. In eIIect, the old clich 'you are what
you eat, really is true.


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x Aggarwal BB, Sundaram C, Malani N, Ichikawa
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x Alcock J, Franklin ML, and Kuzawa CW. Nutri-
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x Brandt C, Pedersen BK. The role of exercise-
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Ms. Ginger Garner is an
integrative physical therapist ana
activist for improving American
health care ana its aelivery. Ms.
Garner aavocates for Americans
to receive holistic ana integrative
health care through her multi-
meaia platforms incluaing lectur-
ing, writing, blogging, ana teach-
ing. Ms. Garner is also the
founaer of Professional Yoga Therapy Stuaies, a program
which serves as the national moael for graauate ana post-
graauate eaucational stanaaras for using yoga in meaicine. In
aaaition to opening one of the first integrative physical therapy
clinics inthe US more than a aecaae ago, her mixea meaia
meaical yoga programs, which foster an east/west multi-
aisciplinary team approach, are a first of its kina in the Unitea
States.

You can reach Ms. Garner at www.gingergarner.com and
www.proIessionalyogatherapy.org, as well as through social
media and her blogs.