炎症：点燃疾病的火花

您是否正在积极为自己的健康做出健康的选择？您可能没有意识到，但是那些健康的选择具有一个基本的基本目标： 预防或减轻炎症. Why? Because 炎 can be the spark that ignites the spiral of 加速的 aging, chronic illness, 和 disease.

当您问自己“这（食物或活动）健康/古旧/原始吗？”时，您真正想知道的是它是否会引起炎症。

什么是发炎？

Inflammation is a part of your body's very smart, natural immune defense system against infection, irritation, toxins, 和 other foreign molecules. The classic signs are pain, swelling, redness, 和 heat; such as with a sore throat or skinned knee. Your body constantly surveys itself 和 mounts an immune response to threats when necessary. It responds by producing inflammatory molecules that protect you from foreign invaders; such as cytokines, interleukins, chemokins, 和 the secretory antibodies IgA, IgG, IgE, 和 IgM. Ideally, injuries 和 illnesses are healed 和 your body is once again returned to health 和 体内平衡.

慢性炎症
有时，人体转变为警报或炎症的慢性状态，免疫系统的自然平衡被破坏。 它使人体的免疫系统持续处于高度警觉状态。这种慢性炎症会导致人体细胞的氧化损伤。肿胀并没有减轻，而且人体的免疫系统仍在发作。它对身体非常有害，并且随着时间的流逝而恶化，从而导致慢性疾病。低度炎症可以悄悄地，隐蔽地发生，就像大火中的烟雾一样，可以成为沉默的杀手。当慢性炎症从局部组织转移到血管和器官时，就会发生全身性炎症。最终，整个身体的闷热之火会引发全面的疾病。
（读 more about oxidation 和 anti-oxidants)

​炎症的原因：

消化问题  由于免疫系统主要基于消化道，因此该区域的虚弱可能是炎症的原因。肠通透性 （通常称为漏肠综合征） allows germs 和 toxins which should not enter the bloodstream to do so, prompting a constant immune response.  Food allergies 和 sensitivities exacerbate the inflammatory response even further.

不健康的饮食  A diet lacking in nutrients cannot perform cellular functions well, including repair 和 recovery.  现代的美国饮食营养含量低 whole foods containing vitamins, minerals, phytonutrients, 和 enzymes that are necessary for optimum nutrition. Instead, it often consists of nutrient-depleting foods including excessive sugar, refined 和 processed foods, genetically modified foods, chemical additives, trans fats, 和 processed industrial oils.  

生活方式因素  Stress is inflammatory, in all its many forms. When the body feels in fight-or flight mode, it perceives a threat 和 the inflammatory process instinctually kicks in. Chronic stress is very detrimental to health; so is lack of sleep.  A sedentary lifestyle 和 lack of exercise also contribute. 超重也是一个因素。 肥胖  会导致炎症。  反过来 , 人体脂肪细胞的炎症也会引起肥胖。

化学毒素   Environmental toxins cause stress to the body's immune system, including: cleaning products, air-fresheners, laundry products, plastics, pharmaceuticals, cosmetics, 和 smoking.These man-made irritants cause the body to work harder to process 和 eliminate them.  

隐藏的感染   Long-term or low-grade bacterial, fungal, or parasitic infections can cause damage to cells or tissues 和 cause inflammatory responses 和 subsequent diseases. Dysbiosis in the gut due to lack of beneficial bacteria 和 overwhelming disease-producing microbes can cause 炎 . 

与慢性炎症相关的疾病：

以结尾的任何健康问题 -它是 可能涉及炎症，再加上...

• 心脏病
  
• 癌症
  
• 痴呆
  
• 骨质疏松症
  
• 类型1& 2 diabetes
  
• 肾上腺疲劳
  
• 阿尔茨海默氏病
  
• 肥胖
  
• 萧条
  
• 胰岛素抵抗
  
• 类风湿关节炎
  
• 甲状腺问题
  
• 自身免疫功能障碍或疾病
  
• 口疮
  

• 过敏症
  
• 哮喘
  
• 念珠菌病
  
• 粉刺
  
• 帕金森氏病
  
• 牙周疾病
  
• 克罗恩病
  
• 溃疡性结肠炎
  
• 肠易激综合症
  
• 腹腔疾病
  
• 多发性硬化症
  
• 狼疮
  
• 舍格伦氏病
  
• 高血压
  
• 和 many others.....

如何抗炎：

​1.消除引起炎症的因素
有时，引起炎症的罪犯是显而易见的。 Sometimes it will require some detective work, testing, 和 consulting with a experienced doctor or health professional.  您的健康值得努力。

饮食因素：

• 消除发炎的食物 - 炎性食物也是标准美国饮食中普遍存在的食物。                      

1. Grains 和 legumes contain anti-nutrients that prevent mineral absorption 和 cause leaky gut, especially if not prepared properly by soaking or sprouting.  （阅读我的帖子  真相-他们如何破坏健康。）  Gluten protein, found in wheat, barley, 和 rye, is especially inflammatory.  （读 my series on Gluten)          
2. Processed industrial oils such as canola, vegetable, soy, corn, safflower oil, 和 trans fats contain excessive amounts of omega-6 fatty acids, which turn on the inflammatory cascade. （请参阅《自然营养指南》中的脂肪选择& Oils)  
3. 转基因食品（GMO）对人体产生负面影响，因为人体可能不会将其识别为食物。 Soy 和 corn are some of the worst offenders.     
4. 在饲养场或养鱼场（而不是在其野生自然栖息地中）饲养的不健康动物的肉类也会危害健康。 (See the Guide to Choosing Meats 和 Seafood)
5. Pasteurized 和 homogenized dairy products have been stripped of important vitamins 和 enzymes.  Low-fat dairy causes spikes in insulin. They often cause intolerance, allergenic reactions, 和 are inflammatory to the body.   （读 my series on Dairy)
6. Chemical food additives like preservatives, artificial coloring 和 Flavors, hormones, antibiotics, irradiated foods, herbicides, 和 pesticides 所有这些都可能在体内引起炎症反应。 （阅读我的帖子 Food additives, GMO's, 和 the Importance of Organic food.)

 

• 解决食物不耐症& allergies - The most common offenders are wheat, dairy, eggs, corn, soy, 和 peanuts.
• Remove sugary 和 high-glycemic foods - These refined sugars 和 carbohydrates make blood sugar spike 和 eventually cause insulin resistance, which is highly inflammatory. They 使免疫系统处于持续保护模式。 它们也是体重增加的罪魁祸首。 （读: 心脏病：碳水化合物连接）
• 治愈漏水的肠道 - Digestive system repair is paramount. Balancing bacteria to support the immune system 和 help eliminate toxins is also key. When the body is allowed to stop trying to protect itself all the time, it can work towards reducing 炎 和  instead support whole-body health 和 repair. 

          （读 more about Leaky Gut syndrome)

生活方式因素：

• 减少毒素暴露 - Reduce chemicals in things you can control (cleaning products, cosmetics, air fresheners, clothes, furniture, bedding, laundry products, 和 so on.)  它们都可以用自然替代品代替。 （读 如何为您的日常美容排毒

• 解决环境过敏 - 例如，可以在潮湿的地下室或浴室中或在墙壁中隐藏霉菌的常见情况，以改善健康状况。
• 不要做太少或太多的运动 - 久坐不动会引起发炎，但是如果过度运动会给身体带来不必要的压力，那么过度运动也会使身体发炎。对于慢性心脏锻炼尤其如此。

          （读 Weight Loss MYTH #2)

• 消除过度的压力 - Work, school, family, finances, self expectations, 和 daily life, ugh!  Our hectic American lives are a breeding ground for health problems associated with chronic stress. Learn to change the things you can, accept the things you cannot change, 和 understand the 区别.  Control what you can 和 give up control when you need to. Make life simpler.

          （减轻压力的10种简单方法）

• 治疗隐藏的感染 - 与卫生专业人员合作消除任何潜在疾病。

2.  增加抗炎食物& Engage in 健康 y Lifestyle Practices
The foods you eat, the thoughts you think, the environment you live in, 和 the actions you take all communicate to your genes 和 send messages to either increase or decrease 炎 .  To cool the fire of 炎 , you need to send the right signals to your body 和 your genes.  Remember, the goal with these healthy choices is to avoid illness 和 disease.

吃减少发炎的食物：

• 未加工的完整食品 - 吃各种营养丰富的全食将提供 维生素，矿物质和酶，它们是最佳营养，健康和福祉所必需的。这包括 大量供应新鲜的蔬菜和水果（最好是有机的） spices and herbs, prepared nuts 和 seeds, starchy tubers, healthy fats, eggs, grass-fed meats, raw dairy, wild-caught fish, free range pork 和 poultry, fermented foods, 和 organ meats.  These foods are close to their natural state, are perishable, 和 come from the earth. They help keep the body ideally in a state of “homeostasis”, which means balance 和 a relative state of equilibrium. Download my FREE ebook: 从全食开始新的生活！

• 植物营养素 - “ Phyto” 是指植物。植物营养素，例如多酚和类黄酮，是天然存在于蔬菜中的治愈性植物化学物质&水果。它们是构成其美妙，丰富的口味和颜色的原因。您所食用的植物性食物种类越多，颜色越深，植物营养素的浓度及其预防炎症和促进健康的能力就越高。 蔬菜和水果也是自然界最强大的抗氧化剂的来源，抗氧化剂可保护人体免受自由基和氧化的损害，并延缓衰老。蔬菜和水果主要是碱性食品， 最佳体液的理想状态是弱碱性。 
• 健康脂肪 -  ω-3必需脂肪酸（ALA，EPA&DHA）向身体发送正确的信息以减少炎症。 Our body cannot make these fats, 和 we must obtain them through food. Omega-3 fats are found in fatty fish like sardines 和 salmon, in flax seed 和 oil, wild rice, walnuts, grass-fed beef, chocolate 和 cocoa butter, 和 even some vegetables.  Most of the health benefits linked to omega-3 fats are linked to the animal-based EPA 和 DHA, not the plant-based ALA.  （这是我的 选择健康脂肪的指南& Oils)

从事减少炎症的生活方式习惯：

• 减轻压力 - It's important to allow the body to switch off 炎 和 thereby allow relaxation 和 healing. Adequate sleep is vital for health 和 stress reduction. Some other ways to reduce stress include listening to music, drinking herbal tea, meditation, deep breathing, socializing with friends, prayer, hiking, gardening, fishing, dancing, scrapbooking, singing, painting, 和 getting out into nature. 

          (像婴儿一样睡觉-睡个好觉的5个简单提示)

• 行使 - 减轻炎症可能是运动有助于预防疾病的主要方法。 It carries nutrients to the cells 和 shuttles toxins out.  运动可以是您喜欢的任何活动 让你四处走动。 Interval training 和 strength training are highly effective to tune up your body.

3.  使用抗炎营养品
These can be found in whole foods 和 are often in supplement form, also.
有关更多详细信息，请参见下面的资源中的书 & proper usage.

补品：

• 多种维生素
  
• 多矿物质
  
• 鱼油（磷虾，鱼肝）
  
• 益生菌
  
• 白藜芦醇

营养成分：  

• 菠萝蛋白酶
  
• 类胡萝卜素
  
• 类黄酮
  
• 镁  
  
• 抗氧化剂

草药：

• 芦荟
  
• 紫锥菊
  
• 大蒜
  
• 生姜
  
• 甘草
  
• 姜黄
• 辣椒素
• 绿茶
• 槲皮素
• 可可

氨基酸：

• 谷氨酰胺
  
• 赖氨酸

​炎症测试：

C反应蛋白（CRP）测试 该测试寻找血液中CRP蛋白的水平，这是炎症的主要标志。 它的存在是机体炎症加剧状态的有力指标。这是医生可以订购的常规检查。 CRP升高的最常见原因是代谢综合征或胰岛素抵抗。 其次是对食物的过敏，敏感或自身免疫反应。 

其他相关测试，以找出原因  炎

• IgE tests for food 和 environmental allergies (immediate reaction)
• IgG检测食物的敏感性（反应延迟）
• Gluten Intolerance/Celiac tests - these involve several tests for antibodies, allergies, 和 genetic testing
• 隐藏的感染 
• 肠道泄漏测试

结论：

炎症是一种免疫反应，可能是急性的或 chronic. The addition of anti-inflammatory foods 和 lifestyle habits, along with eliminating the factors that cause chronic 炎 , will make a real difference in your overall health 和 well-being.  您真正可以负责您的健康，帮助控制 inflammation, 和 be proactive in preventing accelerated aging, chronic health conditions, 和 disease.

资料来源：

• Staying 健康 y with Nutrition, rev: The Complete Guide to Diet 和 Nutritional Medicine, By Elson M. Haas & Buck Levin
• 超新陈代谢：自动减肥的简单计划, By Mark Hyman
• Digestive Wellness: Strengthen the Immune System 和 Prevent Disease Through 健康 y 消化 , 伊丽莎白·利普斯基（Elizabeth Lipski）
• Web文章：炎症，Louise Kane Buckley ND，Loulanatural.com， http://loulanatural.com/inflammation/

您是否希望将此信息分发给您关心的人？ 它以方便打印的PDF格式提供。

打印：炎症

​Further information:

The following books 和 resources may be helpful for the individual seeking to further study 炎 , healthy aging, the immune system recovery plan, the anti-inflammation diet 和 elimination diets to aid health 和 recovery of inflammatory driven illness 和 disease:

1. The Anti-Inflammation Diet 和 Recipe Book by Jessica K. Black, N.D.
2.医学博士Mark Hyman提出的血糖解决方案
3. 消化健康：伊丽莎白·利普斯基（Elizabeth Lipski）博士，CCN，中国
4.韦恩·斯科特·安德森博士的A博士的健康习惯
5.健康衰老，医学博士安德鲁·威尔（Andrew Weil）
6. Susan Blum，M.D.，M.P.H.的《免疫系统恢复计划》。
7. Jack Challem的炎症综合症
8.生活是您最好的良药，医学博士Teiraona Low Dog
9. 医学博士威廉·戴维斯（William Davis）的《小麦肚》
10. The Environmental Working Group website: http://www.ewg.org/
11.在这种娱乐中&教育性4部分，每个演示5分钟Oz博士&Hyman博士讨论Omega-3脂肪的基本方面（减少炎症）&Omega-6脂肪（增加炎症）：
Part1- http://www.doctoroz.com/videos/know-your-omega-fatty-acids-pt-1
Part2- http://www.doctoroz.com/videos/know-your-omega-fatty-acids-pt-2
Part3- http://www.doctoroz.com/videos/know-your-omega-fatty-acids-pt-3
Part4- http://www.doctoroz.com/videos/know-your-omega-fatty-acids-pt-4
12. Anti-inflammatory diet information: http://www.genesmart.com/

压住他：