Plant Compounds Suppress Inflammation Markers

Obesity has been linked to a low level of chronic inflammation due to the production inflammation-related chemicals by fat cells.  Research has suggested that many of the chronic human health conditions linked to obesity are due to this low-grade chronic inflammation.  Therefore, the concept that reducing the chronic inflammation associated with obesity might help support normal health is receiving a good deal of attention from the scientific and medical communities.  Two recent research studies explored the possibility that natural plant compounds with anti-oxidant and anti-inflammatory properties might help suppress obesity-related chronic inflammation.

In the first obesity research study, investigators examined the effect of resveratrol on the production of inflammation-related chemicals from fat tissue.  Resveratrol is one of the main anti-oxidant and anti-inflammatory polyphenol compounds found in red grapes.  For this study, obesity researchers treated human fat tissue in order to produce an inflammatory response and then treated the fat tissue with resveratrol to determine if it could suppress this artificially induced inflammation.  The study investigators reported that treating human fat tissue with resveratrol suppressed both the induced secretion of several inflammatory chemicals and the gene expression of these inflammatory chemicals.

A second obesity research study examined the impact of lycopene on the production of inflammation-related chemicals from fat tissue.  Lycopene is the chemical responsible for the red/orange color of many fruits and vegetables, including tomatoes.  To evaluate this possible relationship, investigators cultured fat tissue collected from mice fed a high-fat diet as well as human fat cells.  The obesity researchers reported that treatment of fat cells, both mice and human, with lycopene suppressed both the normal production of chemicals involved with inflammation and the artificially stimulated production of these inflammation chemicals. 

Both of these cell culture studies suggest that natural plant chemicals with anti-oxidant and anti-inflammatory properties might be able to suppress the chronic inflammation associated with obesity.  With the high rate of obesity and the link between obesity, inflammation, and human health, methods to reduce obesity-related inflammation could be very beneficial.  Additional studies will be needed to determine if natural plant chemicals like resveratrol and lycopene can have the same anti-inflammatory benefits when consumed and how much is needed in the diet to obtain these possible benefits.  Fortunately, many of these natural chemicals are found in fruits and vegetables, giving us additional reasons to eat plenty of fruits and vegetables.  In addition to being sources of some of these anti-inflammatory chemicals, fruits and vegetables are nutrient rich and low in calories, making them and essential part of a healthy, well balanced diet.

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Obesity Linked To Poor Omega-6 to Omega-3 Ratio

Dietary fats are often misunderstood and as a result are often grouped together as a bad part of our regular diets.  For years we were told that limiting the amount of fat in the diet was the right way to eat for both weight management and heart health.  While this is still correct to a point (eating too much fat is still not good for us), we have learned that eating healthy consists of choosing the right fats in the correct amounts.  Fats are an essential part of a healthy diet.  They supply energy and are vital for the absorption of the fat-soluble vitamins A, D, E, and K.  Fats also are important for the normal operation of many of our body's functions.  Unhealthy fats consist of the saturated fats and trans fats, which have been linked to poor heart health.  In contrast, the monounsaturated and polyunsaturated fats are considered healthier fats.  Interestingly, research over the last several years suggests that even the healthy fats need to be consumed in appropriate proportions.

A new obesity research paper explored the impact of a Western diet, which typically has an unhealthy ratio of omega-6 to omega-3 polyunsaturated fats, on obesity over several generations of mice.  For this study, the obesity researchers fed male and female mice a high fat diet (35% of total calories).  This high fat diet  consisted of a high ratio (28:1) of omega-6 fat (linoleic acid) to omega-3 fat (alpha-linolenic acid) and was fed over four subsequent generations.  Consumption of this unbalanced, Western diet resulted in an increase in fat mass over the four generations.  Additionally, changes in fat tissue genes and protein production, particularly those involved in inflammation, were observed throughout the generations of mice consuming this unbalanced diet.  These researchers concluded that even in a population with genetic stability and an unchanging routine, consumption of an unbalanced, high fat diet leads to greater incidence of obesity.

The results of this study appear to reflect the unbalanced diets we typically consume and the rise in obesity seen over the last 20 years or more.  According to some researchers, human beings originally consumed a diet with a 1:1 ratio of omega-6 to omega-3 fats.  Unfortunately, a typical Western diet now contains a ratio of approximately 20:1 omega-6 to omega-3 fats.  This unhealthy ratio of omega-6 to omega-3 fats has arisen through both the excessive consumption of omega-6 fats and insufficient consumption of omega-3 fats.  Current research efforts suggest that dropping back down to a ratio of less than 4 parts omega-6 to 1 part omega-3 has many healthy benefits and that increasing omega-3 consumption is a critical part of re-balancing our dietary fat intakes.  This new obesity research study explored the omega-3 fatty acid alpha-linolenic acid.  The current recommendation for alpha-linolenic acid consumption is between 1.1 - 1.6 grams per day and can be obtained from a variety of plant sources including flaxseed, soybeans, walnuts, and olive oil.  When designing your healthy eating plan, remember to not only aim for healthy fats but for the right balance of healthy fats.

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Fruit & Vegetable Consumption Reduces Inflammatory Status

Nutrigenomics is the study of the interactions between diet/nutrition and gene expression and it has become an increasingly important aspect of nutrition research.  Research over the last several years has continued to suggest that certain components of the human diet, especially components of fruits and vegetables like fiber, vitamins and minerals, and flavonoids, might reduce chronic inflammation.  This has been an important area of research due to the fact that many chronic health conditions have been associated with increased levels of inflammation.  While many studies have examined the impact of various nutrients on inflammation, few studies have looked at actual fruit and vegetable intake in relation to chronic inflammation status in humans.

Using a nutrigenomic approach, a new study (free to download) explored this relationship between the consumption of fruits and vegetables and markers of inflammation.  For this study, 120 healthy men and women at a normal body weight were enrolled.  Blood levels of chemicals associated with inflammation and expression of genes associated with inflammation were measured, while dietary intake of fruits and vegetables were determined with a food frequency questionnaire.  Changes in the inflammatory markers were examined in relation to levels (low, medium, and high) of fruit and vegetable consumption.  The study investigators reported:

• Individuals with the highest level of fruit and vegetable intake (> 660 grams per day) had a lower body mass index, waist circumference, and blood pressure.
• Individuals consuming fruits and vegetables at the highest level consumed higher levels of vegetable potein, fiber, magnesium, potassium, and vitamin C and consumed lower levels of fat, particularly saturated fat.
• Levels of C-reactive protein and homocysteine, two inflammatory markers, were lower in study volunteers consuming high levels of fruits and vegetables and high levels of fiber (> 19.5 grams per day).
• The expression of several genes associated with chronic inflammation (ICAM1, IL6, and TNFalpha among others) was suppressed in volunteers consuming the highest levels of fruits and vegetables.

Overall, this study emphasizes the importance of fruit and vegetable consumption for reducing chronic inflammation.  Not only was a high level of fruit and vegetable associated with a lower body mass index, it was associated with a lower expression of genes associated with inflammation.  Consumption of higher levels of fruits and vegetables also resulted in an overall healthier diet pattern, which likely aided in the suppression of inflammatory markers.  Since chronic inflammation has been associated with various health conditions, consuming a diet rich in anti-inflammatory fruits and vegetables has the potential to improve human health.

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Physical Activity Reduces Markers of Sub-Chronic Inflammation

Chronic health conditions associated with being overweight or obese are thought to be partly due to an increase in the production of inflammatory compounds by fat tissue.  While exercise is an important part of any diet plan and necessary to help maintain a healthy body weight, little is known about the interaction between physical activity and chronic inflammation in overweight or obese individuals.

A new research study explores the potential relationship between physical activity and markers of chronic, subclinical inflammation.  For this study, the investigators measured total energy expenditure, resting energy expenditure, and energy expenditure due to physical activity in sedentary, obese postmenopausal women.  Differences in these measurements were analyzed in relation to blood levels of several inflammatory compounds.  The study investigators reported that women with the highest third of physical activity had lower concentrations of the inflammatory markers C-reactive protein and haptoglobin.  In contrast, increased levels of the inflammatory markers C-reactive protein and orosomucoid were observed with higher levels of resting energy expenditure.

Overall, these study results suggest that physical activity, even in sedentary individuals, can potentially reduce subclinical inflammation.  With the relationship between inflammation and a variety of chronic health conditions, these results support the possibility that physical activity might help reduce the risk of such conditions in sedentary individuals.  Increasing physical activity can be done in any number of ways and it doesn't have to be difficult.  Some ways to increase your amount of daily physical activity might include pacing while talking on the phone, using the stairs instead of the elevator, taking a walk during a work break, or making multiple trips when carrying items (groceries for example) instead of a single, heavily-burdened trip.

In addition to increasing one's level of physical activity, it is important to eat a healthy diet.  My easy Slim and Beautiful diet plan is a great place to start.  Visit us at www.drtabor.com to learn more.