Acute inflammation is the body’s natural response to injury or to pathogens and is beneficial, but too much inflammation leads to severe pain and without resolution, inflammation can become chronic. The body naturally creates Specialized Pro-Resolving Mediators (SPMs) from both omega 6 and omega 3 fats that resolve or end the inflammatory process at the appropriate time. These SPMs are known as lipoxins, resolvins, protectins, and marexins.  While these SPMs are created naturally, this is a multi-step process and many factors can interfere with the ability to produce sufficient amounts of SPMs, including poor diet (too many carbs or low quality fats), environmental irritants, too little or too much exercise, stress, poor sleep, aging, and genetics.

Simply taking more fish oil, is not sufficient to increase SPM levels, so taking specialized SPM supplements can be extremely helpful in the fight against too much inflammation. Daily intake of 2 to 6 capsules of SPMs has been shown by research to reduce various markers of inflammation, including hs-CRP, interleukins, fibrinogen, and TNF-alpha. Because SPMs are naturally produced as part of the process that resolves inflammation, these supplements will not interfere with the immune system and will not interfere with healing, as happens with cortisone or NSAIDs (like ibuprofen, naproxen, or aspirin).

Research shows that SPMs can be helpful to resolve inflammation related to not just muscle and joint injuries like a sprained back, but also inflammation related to arthritis, asthma, atherosclerosis, cognitive decline, and inflammatory bowel disorders. Research indicates that SPMs may also be helpful in treating bone density issues–osteopenia and osteoporosis. Talk to Dr. Weitz or Amber about whether it would be a good idea for you to take Omegagenics SPMs.

 

Traditional wisdom has been that patients with digestive disorders should consume more fiber, since fiber reduces constipation and keeps food from sitting in the intestines for too long and rotting.  And constipation might mean that certain chemicals, like estrogens are reabsorbed back into the blood stream rather than being excreted, which can raise the risk of breast, endometrial, and ovarian cancer. Insoluble fiber in particular, such as found in wheat bran and other whole grains and also in many vegetables, improves intestinal transit and reduces constipation.  And certainly there are certain patients who will do well with a higher fiber diet that helps the healthy bacteria (probiotics) in the colon to grow. But fiber can also be irritating and certain types of fiber (fermentable fiber) can lead to gas and bloating as some forms of fiber serve as fuel for bacteria in the intestines. The low FODMAP diet is a lower fiber diet that has been shown to be effective as part of a treatment plan for patients with Irritable Bowel Syndrome (IBS) or with Small Intestinal Bacteria Overgrowth (SIBO).

FODMAPs is an acronym that refers to fermentable oligosaccharides, disaccharides, monosaccharides, and polyols,  FODMAPs are a collection of short-chained carbohydrates and sugar alcohols found in a very wide variety of common foods.  The FODMAP category includes fructose, a sugar present in high quantities in honey, apples, and pears; lactose, which exists in milk and other dairy products; and fructo- and galacto-oligosaccharides, contained in wheat, rye, onions, garlic, and legumes. FODMAPs also includes sugar polyols, which occur in some fruits and vegetables and are used as artificial sweeteners like sorbitol and xylitol in gums, sugar free candies, and many other foods.  Keep in mind when trying to sort out which foods have which type of fiber, it can be very confusing, since many foods, such as beans and wheat, contain quite a bit of both soluble and insoluble fiber.

Studies show that the low FODMAP diet is effective for reducing the symptoms of and helping to heal Irritable Bowel Syndrome (IBS) and even Inflammatory Bowel Disorders (IBD) patients, such as those with Crohn’s and Ulcerative Colitis.(1,2)  It is my experience that using this diet for a limited period of time while healing the gut is often a good strategy.  Staying on the FODMAP diet for too long is not healthy, since it stops you from eating too many healthy foods, like cruciferous vegetables.

FODMAPs share three common functional properties.  First, they are poorly absorbed in the small intestine.  They are also rapidly fermented by intestinal bacteria, contributing to excess gas production.  And finally, FODMAPs are small and therefore highly osmotic molecules which, when mal-absorbed, can cause an influx of water into the colon, resulting in diarrhea.  I usually recommend trying the Low FODMAP diet for a 2 to 3 months while trying to eradicate unwanted bacteria in the small intestine or pathogenic bacteria or yeast or parasites in the colon with natural anti-microbials or in some cases, prescription antibiotics (such as Rifaximin) or anti-fungals.

References:

1. Maagaard LAnkersen DVVégh Z, et al. Follow-up of patients with functional bowel symptoms treated with a low FODMAP diet. World J Gastroenterol. 2016 Apr 21; 22(15): 4009-4019.
2. Halmos EP, Power VA, Shepherd SJ, et al.  A Diet Low in FODMAPs Reduces Symptoms of Irritable Bowel Syndrome. Gastroenterology2014;146:67-75.
Exercise Reduces Cancer Risk
Increased physical activity reduces your risk of 13 different types of cancer, according to a new study published in JAMA Internal Medicine. This was a meta-analysis of previous studies and the cancers prevented include esophageal, liver, kidney, stomach, endometrial, leukemia, myeloma, colon, head and neck, rectal, bladder, and breast cancer.  This study pooled data on 1.4 million people who were included in a number of other studies.  The subjects that were grouped as being the most physically active, did the equivalent amount of exercise of 7 hours per week of brisk walking or 2.5 hours of jogging, whereas the least active did only 20 minutes of brisk walking per week.

This study found that the more you exercise, the greater your reduction of risk of many cancers. Higher levels of physical activity compared to lower levels of physical activity conferred the following decreased risk of the following cancers: 42% esophageal adenocarcinoma; 27% liver; 23% kidney; 22% stomach; 21% endometrial; 20% myeloid leukemia; 17% myeloma; 16% colon; 15% head and neck, 13% rectal; 13% bladder; and 10% breast.  There was an overall 7% reduced risk of all cancers with higher levels of exercise.  There was an increase in melanoma rates in those who exercise, but this correlated with geographical areas where there is a lot of sun, so this was related to exercising outside without sun screen.

There is a growing body of evidence documenting the benefits of exercise in reducing the risk of cancer and improving survival. The American Institute for Cancer Research notes that exercise regulates the levels of several hormones (such as insulin) that reduces cancer risk.(2) Physical activity also increases the intestinal transit time of food through the colon, thus reducing exposure of the colon wall to dietary carcinogens. Exercise also reduces body fat levels, and this reduction in body fat is associated with a reduction in cancer risk. In addition, regular moderate amounts of exercise reduces inflammation, improves immune function, and reduces oxidative stress, all health benefits that reduce cancer risk.

References:

1. Moore, SC, Lee I-Min, Weiderpass E, et al. Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults.  JAMA Intern Med. 2016; 176(6):816-825.
2. http://www.aicr.org/cancer-research-update/2016/05_18/cru-More-Evidence-of-Exercise-for-Cancer-Prevention.html?referrer=https://www.google.com/