Changing your Inflammatory Status and the Importance of Omega-3 Fatty Acids

Cardiovascular disease, autoimmune conditions, chronic digestive issues, Diabetes……..what do these issues have in common?  The root, underlying cause is chronic inflammation.

I started nutritional training in chiropractic school and have attended 1000s of hours of seminars on enhancing healing through nutrition, as well as using nutrition to support hormonal health, digestive health, cardiovascular health, weight loss, athletic performance, and more.  There is always ONE MAJOR THEME IN COMMON for all of these aspects and systems of health: learning how to decrease inflammation for your body is key.  Stress, environmental pollutants, low-nutrient food choices, and lack of movement have increased inflammation in Americans dramatically—to the point that now over 50% of American deaths are due to inflammatory-related diseases.

The American model of medical care often looks at a specific condition and what it can provide to reduce the symptoms of that issue.  In order to heal inflammation, it takes a much more global perspective of an individual’s health to make an impact.

What are the drivers of inflammation?

1. Chronic Stress
2. Eating a diet high in processed foods with a concentration of omega-6 fatty acids
3. Consuming sugar on a regular basis
4. Poor sleep
5. Poor alignment
6. Lack of movement

If we look at the average American’s lifestyle, many are living highly stressful lives without healthy stress management strategies.  Stress increases both adrenaline and cortisol, and while adrenaline dissipates quickly, cortisol does not.  Elevated cortisol for extended time periods increases inflammation and blood sugar.  Eating a highly processed diet typically gives an individual an abundance of omega-6 fatty acids (most American processed foods are made with canola, soy, and/or corn oil).  If we are not eating foods rich in omega-3 fatty acids (wild-caught fatty fish, walnuts, almonds, greens, and grass fed/finished beef) to balance this, it is a recipe for inflammation.  In fact, studies have shown that we should have an omega 6: omega 3 ratio in our blood stream of 4:1, but the average American has a balance of 18:1 or higher.  

Sugar is like adding fuel to the fire of inflammation—especially refined sugar sources.  Poor sleep increases our stress hormones, blood sugar, and inflammatory levels, while poor alignment causes stress, dysfunction, and inflammation in the joints and muscles of the body.  Our bodies are meant to move and sweat multiple times a week.  Sweat helps to detoxify the body just as much as our digestive systems clear toxins.  Without proper movement or time to sweat, our bodies recycle toxins, creating liver stagnation, immune system issues, and low energy (a recipe for high inflammation).  

What is the Action Plan?

Healing inflammation gets to the root of American health issues and should be a multi-faceted approach.  In order to get to the root of preventing or helping with the healing process we must address the underlying inflammation which means examining lifestyle.  Questions to ask:

1. .What is your stress management plan?  What do you do throughout a day to mitigate your body’s response to stressful situations?  How can you change your perspective to create more internal peace?  As your stress levels increase (as we all experience times of high stress occasionally), are you taking more time for NSA care, self-care and relaxation practices?
2. Evaluate your diet.  Can you decrease excess sugar or eliminate it?  Examine the omega-6 fatty acids in your diet.  Are you consuming high amounts of processed foods?  Are you getting adequate sources of omega-3 fatty acids?  Can you add more wild caught fish, grass-fed beef, nuts, and greens into your daily/weekly food consumption? 
3. Add an EPA DHA (omega-3 fatty acid supplement into your routine).  EPA DHA is an essential supplement for most people.  Even with trying to add omega-3-rich foods into your diet, most people have trouble consuming enough omega-3 fatty acids to create the full, healthy effect we want.  By adding 3,000 to 5,000 mg of an EPA DHA high-quality supplement into your routine, you can consistently provide your body with a healthy anti-inflammatory effect.
4. Make sleep a priority.  Wear a sleep tracker like a Fitbit to get an accurate sense of what your sleep is really like and how you can improve.  
5. Keep your adjustment schedule to heal alignment issues.  Your NSA adjustments will assist in clearing inflammation and stimulate healthy detoxification.  Increase the frequency of your NSA adjustments during times of stress to help clear stress hormones and rebalance your mind and body.  
6. Move your body and plan time to lift weights, get cardiovascular exercise, as well as stretch and move your joints multiple times a week with a mobility routine.  

Realize, changing your lifestyle is a process but the more consistent you are, the better changes you will see.  Choose what you want to tackle first and stick with it for 3 days and evaluate how you feel (you will notice a change in 3 days and an even bigger change in 3 weeks—think of where you will be at in 3 months!).  

During the month of March, our Wellness Essentials Supplements are on 20% off.  Fuel and supplement your body with my favorites—including Metagenics EPA DHA 720.  I personally take 2 of these at breakfast and 2 at lunch, daily.  Ask us if you have any questions regarding whether these may be supportive for your health.  Also, check out one of the most important classes we will teach all year:

Monday, April 1st, 2024:  Creating Your Action Plan for Stress: Join Dr. Leah for a discussion on how stress impacts us daily in terms of our bodies, health, and quality of life.  Dr. Leah will explain how stress plays a pivotal role in the outcome of our health, especially when dealing with chronic stress, the resulting inflammation, as well as many quality-of life-related side-effects.  When we understand how stress is affecting us, we can create an effective plan to combat its effects! We will discuss the top strategies for creating a proactive lifestyle to mitigate stress as well as tactics to move towards optimal health.  This is a virtual/zoom class.  Please sign up at BodyInBalanceChiropractic.com/events.

Remember, Create Health by Choice, Not by Chance!