Chronic inflammation is connected to a host of diseases, including cancer, says Dr Leigh Erin Connealy. Here’s how to quench the flames and restore yourself to optimal health
Cancer. Obesity. Cardiovascular disease. Arthritis. Infections. Diabetes. Gastrointestinal syndromes. Allergies. Autoimmune disorders. What do they all have in common? Each of these conditions can be linked to chronic inflammation.
In and of itself, inflammation is a normal physiological response to injury or illness. A trauma occurs or a pathogen is introduced, and the immune system is told to “gather the troops” and go fight the infection or heal the wound. There are often localized telltale signs, like redness, pain, swelling, heat and impaired function, that clear up on their own as the body heals.
Problems arise when the inflammatory state is prolonged. Rather than ending when the injury or illness is no longer present, the condition persists. Over time, chronic inflammation wreaks havoc on healthy cells and tissues. It damages organs and can lead to a whole host of serious health concerns.
There are multiple reasons people develop cancer, and these triggers fall into three main categories: infections (bugs), toxins and biological factors. Things like mold and parasites, chronic infections, heavy metal toxicity and EMF exposure all disrupt the body’s balance—or homeostasis—and can create inflammation and oxidative stress.
Ongoing inflammation and free radical damage alter DNA and RNA (the genetic material in our cells). In turn, this process hinders the function of the mitochondria (the cell’s energy-producing factories).
It forces them to revert to an inefficient mode of producing energy called glycolysis, which uses sugar as a fuel source. This vicious cycle results in damage to the organs and body systems, less fuel for healthy cells, and more energy for cancer cells.
I often compare cancer to an in-body earthquake, and you can liken chronic inflammation to the shift in tectonic plates that sets off “the big one.” Just as an earthquake can crumble buildings and create chasms in the earth’s surface, cancer upsets our “inner terrain.”
Since a healthy body is a balanced body, homeostasis must be restored to heal from and prevent disease. And getting a handle on inflammation is an integral part of that process.
The first step is to determine whether you have inflammation. Your best bet is a simple blood test that measures levels of C-reactive protein (CRP), a protein churned out by the liver if inflammation is present. Most healthcare practitioners can order this test.
Healthy people have very low levels of CRP in their blood at any given time. Generally speaking, levels under 0.3 mg/dL are deemed normal. CRP levels in the 0.3–1.0 mg/dL range are considered normal or a minor elevation resulting from conditions like obesity, pregnancy, diabetes, a cold, gum disease or a sedentary lifestyle.
Moderate elevations, 1.0–10.0 mg/dL, signal systemic inflammation caused by an autoimmune disease, cancer, heart disease or serious infection. Levels higher than 10.0 mg/dL indicate acute bacterial or viral infections, systemic vasculitis, or major trauma. Excessive levels of 50.0 mg/dL or more occur with potentially lethal bacterial infections, such as sepsis.1
Finding out where you stand can help you and your integrative physician determine which steps you can take to control inflammation and regain your health.
As is the case with most chronic conditions, lifestyle measures play a vital role in reducing inflammation. Many individuals can profoundly impact their CRP levels and their health by focusing on a few key areas. Here are some of the most effective lifestyle changes you can make—starting today.
Nutritional supplements that counteract inflammation are widely available, easy to take and effective. Most supplements take several weeks to a few months of regular use to make a noticeable impact, so starting—and sticking—to a regimen is imperative.
Omega-3 fatty acids. Omega-3 fatty acids, found in oily fish and fish oil supplements, are one of nature’s finest anti-inflammatories. They’re not produced in the body, so we must supplement with a high-quality fish oil that contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) daily to help keep inflammation in check. Besides lowering inflammation, omega-3s support joint, eye, heart and brain health.
Suggested dosage: 2 g EPA plus DHA daily
Curcumin. Curcumin is another natural anti-inflammatory powerhouse. Derived from the bright-yellow South Asian spice turmeric, curcumin can treat a wide range of inflammatory conditions.
In a recent study, researchers noted, “Curcumin in the treatment of inflammatory bowel disease, arthritis, psoriasis, depression, atherosclerosis and other diseases, can reduce inflammatory response, effectively improve symptoms [and] play a role in the treatment of diseases.”2
At the Cancer Center for Healing, we recommend oral curcumin supplements to our patients to prevent cancer and other inflammatory conditions. But we also take it up a notch with intravenous (IV) curcumin therapy.
IV curcumin is a potent anticancer agent that not only interferes with the development of new cancer cells but also enhances the effectiveness of specific chemotherapeutic agents. Since IV administration bypasses the stomach and is delivered directly into the bloodstream, higher, more potent doses can be used without stomach irritation or other side effects.
Ask your doctor about ordering IV curcumin from a compounding pharmacy. If they are not open to this treatment option, consider finding an integrative physician in your area through the American College for Advancement in Medicine (acam.org) or Institute of Functional Medicine (ifm.org).
Suggested oral dosage: 500–2,000 mg daily
Vitamin C. We know vitamin C is a boon to the immune system, but it’s also a key warrior in the battle against inflammation. A natural antioxidant, vitamin C counteracts inflammation by mopping up free radicals that cause oxidative cellular damage.
At our clinics, we now use a cutting-edge delivery system in our vitamin C supplement and a handful of other products that makes them up to 99 percent bioavailable and more potent than ever. This water-soluble formula utilizes patented MyCell Technology to safely and quickly deliver inflammation-fighting vitamin C to the cellular level—where it’s needed most.
This product is up to 75 times stronger than other supplemental vitamin C products and is well tolerated by most people. And because it’s easily absorbed and better utilized, the dosages are lower than with traditional vitamin C supplements.
I’m so impressed with this delivery system of the future that I’ve chosen to private-label and sell several of these products in my Perfectly Healthy Store (perfectlyhealthy.com). Our product is called VitC drops, though you may be able to find other brands that use MyCell technology online. Just do your due diligence to ensure you get the same patented, well-researched delivery technology.
If you have cancer, IV vitamin C therapy is an incredible adjunct modality to consider. Again, because the vitamin is delivered directly into the bloodstream, much higher therapeutic doses can be administered without worry of stomach upset or other adverse side effects.
At these higher doses, vitamin C has an oxidative rather than antioxidant effect, which is selectively toxic to cancer cells. In tumors, vitamin C generates the production of hydrogen peroxide, which also kills cancer cells.
While lethal to malignant cells, hydrogen peroxide is harmless to healthy cells because normal cells produce an enzyme called catalase that protects them and neutralizes the hydrogen peroxide.
We can thank Nobel Prize–winning doctor Linus Pauling and British cancer surgeon Ewan Cameron for their research and discoveries on vitamin C in the 1970s, which led to the treatment of terminal cancer patients with this safe, remarkable, and quality-of-life-enhancing therapy.
Suggested oral dosage: 5 drops Perfectly Healthy VitC daily (follow the label instructions if you have a different MyCell product) or 1–3 g ascorbic acid daily
For decades, research has shown that overweight and obese individuals have higher CRP levels than their normal-weight counterparts. In a landmark study of more than 16,600 individuals published in JAMA, researchers found that even among younger individuals, a higher body mass index (BMI) is associated with increased CRP concentrations. “These findings suggest a state of low-grade inflammation in overweight and obese persons,” the researchers said.3
Other studies underscore the crucial role weight loss and fat reduction play in reducing inflammation. Simply stated, fat cells churn out inflammatory chemicals, and as they grow due to “overnutrition,” increased inflammation results.
Another analysis of several studies comprised of nearly 7,000 patients followed patients and their weight loss journeys from three weeks to two years. Researchers found that weight loss caused a big drop in inflammation and that a low-calorie diet fights inflammation no matter what types of foods it includes, which can help prevent chronic disease.4
One of the most obvious ways to shed pounds and, in the process, reduce inflammation is to ensure you’re getting regular, consistent exercise. But the physical activity itself also offers anti-inflammatory benefits. Research has demonstrated that just 20 minutes on a treadmill at moderate intensity can have positive anti-inflammatory effects.5
Exercise confers body-wide benefits, from increasing circulation and boosting mood to building strong muscles and regulating metabolism. But too much of a good thing can be bad for you. Overexercising or doing too much physical activity without properly warming up and stretching can lead to injury and more inflammation.
The key is to get moderate exercise in shorter sessions most days of the week.
Generally speaking, I suggest a modified ketogenic diet for most people. This approach to eating, which cuts out refined carbohydrates and sugar and focuses primarily on moderate amounts of protein, fruits and veggies, and a high intake of healthy fats, has multiple healthful benefits. Instead of using the carbohydrates (glucose) you might typically eat for energy, the body uses fat as an energy source in the ketogenic state.
In addition to helping people lose weight, a ketogenic diet is anti-inflammatory and can help improve gut health. I often tell patients this is the way our caveman ancestors ate. If you can hunt it, gather it or grow it, it’s probably a healthy option.
Sleep and stress are two more lifestyle areas that not only are within your control but also play a role in reducing inflammation.
Cortisol, often called the “stress hormone,” is elevated in people with chronic stress and in those who don’t get enough restful sleep each night. Per the Cleveland Clinic, “If you have consistently high levels of cortisol, your body can get used to having too much cortisol in your blood, which can lead to inflammation and a weakened immune system.”6
I have devoted entire chapters of my books to the importance of practicing good sleep hygiene and getting stress under control. Finding inner peace, removing the stressors from your daily life, and recharging your batteries with a minimum of seven hours of sleep each night will go a long way toward decreasing inflammation and improving overall well-being.
If I were limited to prescribing one therapy capable of treating various conditions and engendering health, it would be infrared sauna. Beneficial for a multitude of conditions, infrared sauna increases blood flow and improves oxygen and nutrient delivery throughout the body.
It enhances detoxification, reduces stress, promotes relaxation, stimulates the immune system and—you guessed it—helps curb inflammation.
Multiple clinical trials and observational studies have demonstrated the sauna’s ability to lower markers of inflammation. In one Finnish study of more than 2,200 men, CRP dropped lower depending on how many times a week the men used a sauna. The researchers concluded that this result might be one reason the sauna is linked to a lower risk of chronic disease.7
I prescribe infrared sauna to nearly every patient I see. I regularly use this healing therapy myself, and I encourage friends and family to do the same, regardless of health status.
Sauna therapy is generally recognized as safe; however, I strongly suggest you check with your physician before beginning this therapy to make sure you don’t have any contraindicated conditions, such as unstable high or low blood pressure.
Are you curious about what to eat or not eat if you’re trying to decrease inflammation? Here’s a cheat sheet you may find helpful.
Eat
Apples
Avocado
Beans
Citrus fruits
Fatty fish
Green tea
Kefir
Kimchi
Leafy greens
Nuts
Avoid
Added sugars
Alcohol
Baked goods
Processed foods
Processed meats
Refined carbohydrates
Seed oils
Sugary drinks
Trans fats
Tomatoes
Yogurt
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