Mini Teaching Aid on Inflammation mainly in relation to arthritis but some is useful for general inflammation
There are two sorts of inflammation:
acute inflammation which occurs as a result of a recent injury or infection and is necessary as this type of inflammation brings immune defences or healing substances to the site of injury or infection.
Chronic inflammation is a totally unnecessary type of inflammation which has continued after the site of injury or infection has healed. Unfortunately, as you get older this type of inflammation becomes quite common.
Chronic inflammation will continue to nibble away at tissues creating pain and destroying them in the process.
Dr’s will generally tell you that nothing can be done (depending on how old and useful you are to society) and prescribe anti-inflammatories and paracetamol long term which will most likely shorten your life span as well as give you side effects which will need additional medication.
The most common type of chronic inflammation can be found in the joint problems under the umbrella term of ‘arthritis.’
You will notice that the type of osteoarthritis commonly found in older adults is not (generally) found in children even though they are subject to much running about and falling. Any injuries that they sustain heal without ongoing inflammation and in all my years in health settings, I have never known one need a knee replacement.
I will have to come back to the fact that, as you age, you do not absorb nutrients as well and you cannot form new tissue with the right nutrients in the right quantities. To add to this, appetite tends to decrease as you age so you eat fewer nutrients and absorb less of those that you do eat.
One of the major nutrients for bone building is magnesium and research shows that about 80% of the world population are deficient in this. This is on a par with vitamin D deficiency. This isn’t a great position to be in as there is lots of robust research that shows if you are magnesium deficient it will severely shorten your life.
Doctors will tell you that once your cartilage is damaged - in the knee for example, then arthritis cannot be reversed and the condition will degenerate. This is a lie. Arthritis may not be amenable to traditional medicine because traditional medicine is limited in what it can do.
However, other forms of treatment can be more effective but as they don’t make huge sums for big pharmas they are not generally available, or recommended, unless the individual is contributing to the economy.
One of the main reasons for knee not healing is that the cartilage is surrounded by thick fibrous tissue. The cartilage does not have a blood supply – it is avascular – so nutrients have to diffuse through this dense tissue. Of course you have to have the necessary building blocks available and in sufficient quantities. These will be listed below.
· Taurine
· Boron
· Magnesium
· Vitamin D
· Copper
· Vitamin C
· Glycine
· Proline
· Hydroxyproline
· Arginine
· Methionine
· Manganese
· selenium
WHY THESE NUTRIENTS?
· Taurine – an amino acid which neutralises hypochlorous acid damage around normal cells
· Boron – downregulates enzymes in the inflammatory response. After 4 weeks of use there was a 40% reduction in pain. After 8 weeks there was a 75% reduction in pain and most people had quit using NSAID’s like ibuprofen.
· Magnesium deficiency enhances the amount of cartilage damage. (and 80% of population are magnesium deficient)
· Vitamin D. this has been covered in previous posts. It anti-inflammatory, antimicrobial, helps prevent auto immune disease. Good sources are lard and mushrooms left in the sunlight where they absorb sun’s rays. Also oily fish, eggs (need to eat 80 a day to get the recommended daily amount).
· Copper, needed for cross linking of any connective tissue such as bone, cartilage, skin, tendons, ligaments. However, it is not recommended you get your copper from supplements as it is from an unbound source (needs to be bound to a protein source) as is copper from copper piping taking water to your house. There is robust research linking unbound copper to neurodegeneration.
· Vitamin C – smoking, stress etc destroys this vitamin and you certainly need more than the 30mg recommended as a daily amount.
· Glycine – amino acid 3g -6g daily generally found in foods not eaten in our diets very much (chicken skin, pork crackling, gelatine) today – forms 22% of cartilage. You will have poor skin without it too. Wine gums are a great source.
· Proline. Amino acid – required for all connective tissue.
· Hydroxyproline –amino acid - required for all connective tissue
· Arginine –amino acid - required for all connective tissue
· Methionine –amino acid – major anti-inflammatory effect and stimulates production of cartilage. Good sources sulphurous veg like broccoli, onions, garlic.
· Manganese-amino acid – reduces spinal bone loss – good sources seeds, whole grains and tea.
· Selenium – trace mineral – for every additional tenth of a part of a million there is a 15-20% decrease in the risk of knee osteoarthritis. AND PREMATURE AGEING. Two brazil nuts daily provide all that you need and I prefer my brazil nuts chocolate coated.
You may find that you are eating most of these nutrients but that you might be deficient in one or two and would only need to supplement those. Any questions and I will try to answer them asap.
Osteoarthritis and Pain available on Amazon world wide in kindle and paperback form
https://www.amazon.co.uk/dp/B07MP9GCJD
Why a Bespoke Diet is Needed for People with Neurodegenerative Disorders like Motor Neuron Disease
I recently attended a talk on MND given by a researcher in this field. The talk included information about the presence of microglia in the brains of those with motor neurone disease. Microglia are the cells found in the brain which mop up inflammation and diseased cells and an excess of microglia appear to be the ‘wind fanning the flames’ in the progression of MND. Thus, undue numbers of microglia, signal a rapidly advancing pathological process.
Regulatory T cells (Tregs) - which modulate the immune system and prevent auto immune diseases - have been found to decrease during disease progression in Amyotrophic Lateral Sclerosis (ALS)[1] - the most common form of MND. However, when upregulation of Tregs occurred, the progression of activated microglia slowed.
There are a great many fascinating processes going on in the immune system but it is not my intention to discuss them here in any great detail. It is sufficient to say that a number of dietary substances do upregulate Tregs and, as such, have the potential to slow down the rate of progression of motor neuron disease. It is thus the dietary considerations which will form the main foci of this book. However, it is not my intention to discuss how the diet should be implemented. Those with MND will be at different stages of the disease process and some may have problems with swallowing. People have different food preferences. Therefore, any specific food may be cooked and presented to meet the need of any individual at any time.
It is not enough for an individual to say that they follow along the lines of ‘healthy eating’ since healthy eating is not a one size fits all concept. There are diets which are specifically designed to respond to the vagaries of particular illnesses, such as diabetes and iron deficiency anaemia, and MND is no different in that respect. This diet has been carefully researched to respond to current scientific research. This has shown that an increase in Tregs has the potential to slow down the disease process.
The nutritional building blocks required for good brain health are also discussed in this book. It stands to reason that, if nutritional substances which support brain health are not present, then the potential for repair is diminished - where repair is possible. Many antioxidants and nutrients have been well researched and found to slow down neuronal loss. Little of this valuable information appears to have found its way into the literature advising those with MND and their families on healthy eating. For example, coffee – whether caffeinated or decaffeinated – has been found to slow down the rate of progress of MND. This information does not appear to have found its way into literature for patients with MND.[2]
Of course, we all lose some neurons every day and this is accelerated by narrowing of the blood vessels to the brain. According to research, neurons in the central nervous system – unlike those in the peripheral nervous system - once lost, don’t spontaneously regenerate. This was thought to be primarily due to inhibitory factors such as chondroitin sulphate proteoglycan which are not present in the peripheral nervous system. However, studies show that the application of the enzyme chondroitinase supports the regeneration of corticospinal lesions in spinal cord lesions.[3]
In addition, numerous other studies have shown that CNS remyelination within the brain and spinal cord can be extensive. [4] The phenomenon of extensive remyelination, which is often see in multiple sclerosis, is one such example. As such, central nervous system axons are capable of regeneration in an appropriate environment.
The destruction of a nerve nucleus is a different matter. The genetic material of the cell is contained within the nucleus. It is where replication occurs and when this is completed, two identical DNA molecules exist. One is the original and the second is the newly created complementary strand.
.
The destruction of the nerve nucleus will result in the muscle atrophy which is commonly seen in MND. Therefore, it is important that undesirable events which potentiate the loss of the nerve nucleus are addressed as soon as possible.
According to studies[5] which have looked at the incidence and mortality rate of motor neuron disease since the 1950’s - the rate at which this occurs continues to rise. This may well be due to factors such as increased life expectancy - since MND is more likely to appear in older populations - or better diagnosis of the disease. However, the possibility that the increase of MND is associated with environmental factors – leaning heavily towards nutritional status - cannot be taken out of the equation. To do so would be foolishness. Our diets have undergone rapid and marked changes since the 1950’s. When a thorough examination of these changes is made, it appears our ‘healthy’ lifestyles are not as healthy as we are led to believe. I will explore this in much greater detail in this book as well as how our current lifestyle and beliefs can potentially increase our risk for a neurodegenerative disorder. However, there was a further marked increase in ALS in the 1990’s and this coincided with the time when statins were heavily marketed. This will also be explored in line with current research.
Our diets are very different now to those enjoyed in post war Britain. Eggs and butter were eaten freely then. Offal was served up frequently. These foods are anti-inflammatory. Margarine has replaced butter and polyunsaturated vegetable oils – erroneously promoted as being healthy - has replaced the lard and dripping once used widely. Polyunsaturated vegetable oil and margarine are both pro inflammatory. Inflammation is the primary root cause of most chronic diseases. It is no wonder that neurodegenerative diseases have risen steadily since the early 1950’s. Healthy fats have been replaced by pro inflammatory man-made hydrogenated fats and oils. These are woven into most ready to eat foods found in the supermarkets nowadays.
Saturated fat and cholesterol have been demonised and yet are essential for health. I shall explore this in some detail in this book.
A diagnosis of MND is made when medics have eliminated all other known neurodegenerative diseases. This is unsatisfactory in many respects. The remaining individuals are informed that there is no cure found yet (as though there can only be one specific cause for the condition which afflicts the remaining individuals) for which a treatment may eventually be found. The reality is that, for each individual who has received a diagnosis of MND, it may be a multi-step process involving six diverse steps of, as yet unknown origin.[6] Nevertheless, the out of control microglia point firmly to the underlying aetiology being auto-immune in origin – it has its roots in inflammation which is attacking self. This is something that we can begin to address through diet.
Steroids are often used to control inflammation but they have many unwanted and serious side effects. Steroids inhibit an enzyme to reduce inflammation. This enzyme is also targeted by the omega 3 fatty acid known as EPA but without the numerous side effects of steroids. EPA rapidly reduces brain inflammation. However, it is rapidly oxidised so blood levels need to be kept high. EPA is found in oily fish but supplementation will be required in cases of neuro inflammation so that levels are kept high.
Although evidence suggests that ALS may be a multistep process, there must also be an underlying genetic susceptibility to MND. This means that as well as the contribution of a number of sequential steps leading to a diagnosis of MND there must initially be a genetic susceptibility to the disease. Nevertheless, this should not daunt us from exploring potential causes and responses since genes can be influenced by environmental factors which have the potential to turn genes on and off.
Diet is a major environmental factor which, under this umbrella term, encompasses within it many other nutritional sub domains which may influence the onset of the development of MND as well as other neurodegenerative disorders. Within the concept of ‘diet’ there are many factors which can predispose to neurodegeneration – either directly or indirectly. It is quite possible that the genetic propensity to MND is played out entirely through the individual’s nutritional status.
Correct nutrition – which provides the building blocks of our brain for repair and growth - also detoxifies and provides energy. However, one missing vitamin, mineral or other essential nutrient may mean that a metabolic pathway is hampered with a subsequent impairment or loss of function. An analogy is that when making concrete, my husband tells me we need cement, sand, water and aggregate. If one of the constituents is missing, then it simply is not up to the job; the structure would be weak and eventually collapse.
This analogy demonstrates what might happen if we don’t ingest a diet which contains all the necessary nutrients for good health, yet our current lifestyles do not support good neurological health. Our diets have become ‘low fat’, ‘no fat’ and low cholesterol, although good fats are necessary for brain health. Our brain contains 60% of fat and approximately 25% of our brains are formed from cholesterol. Some fats cause neuro-inflammation. It is therefore important that the difference between fats which support neurological health and those that don’t are understood.
Cholesterol is an essential component of brain tissue but unfortunately has also been demonised. This substance is essential for many functions in the body, including a healthy brain.
The concept of what a healthy diet is, has to be revised to what is a bespoke diet if we are to address disease states. There isn’t a one size fits all diet and to believe so means that countless people are suffering needlessly. Bespoke nutrition needs to be placed in the centre of knowledge about what helps to keep healthy, as individuals.
Available worldwide
The MND Diet: using nutrition to slow down the progression of neurodegeneration
https://www.amazon.co.uk/dp/1729472893
[1] https://www.sciencedaily.com/releases/2018/03/180322103318.htm
[2] https://academic.oup.com/aje/article/174/9/1002/168671
[3] K K Jain MD (Dr. Jain is a consultant in neurology and has no relevant financial relationships to disclose.)
Originally released July 28, 2000; last updated July 10, 2018; expires July 10, 2021
[4] https://academic.oup.com/qjmed/article/107/5/335/1564446
[5] https://www.alzforum.org/news/research-news/lou-gehrigs-disease-rise
[6] The six stage multi step theory is the one currently proposed to model the progression of stages which will ultimately result in the signs and symptoms of MND
The Amino Acid Cysteine is associated with marked weight gain.
Studies of cysteine – an amino acid – have consistently shown that high levels will result in obesity. Those individuals with high intakes of cysteine have been found to be 6-22kg heavier than those whose diets have low intakes of this amino acid. L-cysteine supplementation also results in fat gain. Further, a mouse model shows that high cysteine intake lowers energy expenditure.
High plasma cysteine is also associated with obesity related conditions such a metabolic syndrome and cardiovascular disease.
This knowledge is useful for those who require to put on weight during, or after illness, for example. Alternatively for those who find losing weight difficult then it may be that the diet is rich in cysteine and this needs to be reduced.
The recommended daily intake of cysteine is approximately 288mg for an individual weighing 70kg.
High cysteine foods include soybeans, beef, lamb, chicken, oats cheese, legumes and pork
85gm of chicken contains about 380gm of cysteine.
Two eggs daily would provide this recommended daily intake.
85gms of beef would provide about 391kg
The importance of cysteine to glutathione.
Cysteine is required to make a powerful antioxidant glutathione which is produced in cells. Glutathione is composed of three amino acids, glycine, cysteine and glutamine.
Glutathione is reduced by
High plasma cysteine is also associated with obesity related conditions such a metabolic syndrome and cardiovascular disease.
This knowledge is useful for those who require to put on weight during, or after illness, for example. Alternatively for those who find losing weight difficult then it may be that the diet is rich in cysteine and this needs to be reduced.
The recommended daily intake of cysteine is approximately 288mg for an individual weighing 70kg.
High cysteine foods include soybeans, beef, lamb, chicken, oats cheese, legumes and pork
85gm of chicken contains about 380gm of cysteine.
Two eggs daily would provide this recommended daily intake.
85gms of beef would provide about 391kg
The importance of cysteine to glutathione.
Cysteine is required to make a powerful antioxidant glutathione which is produced in cells. Glutathione is composed of three amino acids, glycine, cysteine and glutamine.
Glutathione is reduced by
- Stress
- Poor nutrition
- Advancing age
- Environmental toxins
- Reduces oxidative stress – oxidative stress is implicated in inflammation
- Has the potential to improve symptoms of psoriasis
- May reduce symptoms of Parkinson’s Disease
The Macronutrient Choline
Choline is a fairly newly discovered macronutrient with some similarities with Vitamin B complex in that it supports brain function. It has numerous important roles in the body which are carried out repeatedly on a daily basis. These include
Optimum liver function Normal brain development and nerve function (nerve signalling) as it is a component of acetylcholine – a neurotransmitter - which helps nerves to communicate and muscles to move Healthy metabolism Supporting energy levels It is involved in methylation which is used to create DNA It is used in detoxification Choline is a structural component of fat and is found in foods which contain natural fats. However, it is a water soluble macronutrient. Small amounts of choline are made in the liver but these small amounts are not nearly enough to make up what is considered to be the acceptable intake.
Dietary sources of choline and acceptable intake As choline has only recently been discovered a recommended dietary allowance has not been established. However, an agreed acceptable intake is approximately 450-550 mg daily.
Choline is found naturally in cauliflower, broccoli, Brussels sprouts, salmon, eggs, liver, beef and breast milk.
Table 1
Some food sources of choline
Food
Mg per Serving
Beef liver 3 ounces
360mg
One large egg
145mg
Braised beef
117mg
Chicken breast
77mg
Cod 3 ounces
71mg
One large baked potato
57mg
Soybeans half a cup
110mg
Kidney beans
45mg
One cup milk
43mg
Half a cup of dried, roasted peanuts
24mg
Other foods – mainly vegetables - have lesser amounts. As you can appreciate, a ‘typical’ diet is unlikely to reach the Acceptable daily Intake especially if eggs have been removed in an effort – however mistakenly - to maintain a heart healthy diet. Further, liver is not a popular food now, yet it contains a wealth of nutrients essential for brain health including more or less all the choline required daily, in one small portion.
It may be worth jotting down what you eat over one day to ascertain whether the diet provides anywhere near the Acceptable Intake of 450-550mg of choline daily.
Why you shouldn't demonise cholesterol
Cholesterol has a bad press - like full fat milk, butter and egg yolks they’ve all had their turn – anyone with ‘high’ cholesterol levels are automatically given statins in an effort to reduce an arbitrary figure which sends medics into a panic. What then, is the low down on cholesterol?
Cholesterol is a waxy substance which is absolutely vital for good health. Our body makes it naturally and makes it in for greater quantity than we are able to glean from our diet. The body MAKES WHAT IT NEEDS. If we eat more cholesterol in foods in our diet, our body will adjust and make less.
Some of the vital processes which cholesterol is involved in are
My research, some time ago, on the dangers of lowering cholesterol by taking statins showed
Cholesterol is absolutely essential for health. Higher levels are correlated with increased longevity, lowered rate of progression of neurodegenerative disorders, including MND and Alzheimer’s Disease. It is an essential component of myelin sheath which is necessary to transmit nerves impulses. Without adequate levels of cholesterol we cannot absorb essential fat soluble vitamins – many of which are vital for brain, nervous system health, immune system health etc
Lower levels of serum cholesterol are correlated with greater mortality and memory problems.
The body makes what cholesterol it needs. Far greater amounts are made by the body than is ever ingested. It too much is ingested, the body will automatically adjust what it makes.
There is a wide range of acceptable levels of serum cholesterol in individuals depending on what the body is trying to make or heal at any one time. The reference values produced by clinicians are not a one size fits all.
Interesting piece of information
My maternal family have naturally occurring ‘high’ levels of cholesterol. None of them have had heart attacks, strokes, cognitive decline or taken statins. They are well, in their late 80’s and 90’s, eat butter, eggs, full fat milk and other ‘forbidden foods.’
Cholesterol is a waxy substance which is absolutely vital for good health. Our body makes it naturally and makes it in for greater quantity than we are able to glean from our diet. The body MAKES WHAT IT NEEDS. If we eat more cholesterol in foods in our diet, our body will adjust and make less.
Some of the vital processes which cholesterol is involved in are
- Makes bile which is required to process and digest fat.
- Makes hormones such as oestrogen, adrenal hormones and testosterone.
- It is required for the production of insulation around nerve cells.
- Cholesterol is converted to Vitamin D by sunlight. Vitamin D is required for many processes in the body including the health of the brain and bones.
- It builds the structure of cell membranes
- Cholesterol is required to form memories. Information on the leaflets accompanying statins state that taking statins may harm memory.
My research, some time ago, on the dangers of lowering cholesterol by taking statins showed
- Higher levels of cholesterol are correlated with longevity.
- Low serum cholesterol is correlated with higher mortality.
- A 1mg fall of cholesterol in every dl of serum increased mortality by approximately 14% annually
- Those people with higher low density lipoprotein (supposedly the bad cholesterol) had better memories than those with low levels. In fact there are higher rates of dementia in those individuals with low levels of cholesterol.
- In spite of popular belief, cholesterol has never been clinically proven to be the causative factor of any heart attack and further, more than three quarters of individuals who have a heart attack have normal levels of cholesterol.
- Low levels of cholesterol are a clinically proven risk factor for a number of different types of cancer.
- Cholesterol supports the immune system by improving signalling in a set of cells known as tregs. This helps fight inflammation. Studies have shown that increased tregs slows down the progression of motor neurone disease and other neurodegenerative disorders.
- Coffee intake has also been found to slow down the progression of MND. It is interesting to note that the intake of coffee is correlated with an increase in cholesterol levels – about 10%.
- Cholesterol helps absorb fat soluble vitamins ADEK
- It helps take up serotonin in the brain. Serotonin is a neurotransmitter which aids sleep
- Foods containing cholesterol are the main dietary sources of choline. This B vitamin is essential for the health of the liver, brain and nervous system
Cholesterol is absolutely essential for health. Higher levels are correlated with increased longevity, lowered rate of progression of neurodegenerative disorders, including MND and Alzheimer’s Disease. It is an essential component of myelin sheath which is necessary to transmit nerves impulses. Without adequate levels of cholesterol we cannot absorb essential fat soluble vitamins – many of which are vital for brain, nervous system health, immune system health etc
Lower levels of serum cholesterol are correlated with greater mortality and memory problems.
The body makes what cholesterol it needs. Far greater amounts are made by the body than is ever ingested. It too much is ingested, the body will automatically adjust what it makes.
There is a wide range of acceptable levels of serum cholesterol in individuals depending on what the body is trying to make or heal at any one time. The reference values produced by clinicians are not a one size fits all.
Interesting piece of information
My maternal family have naturally occurring ‘high’ levels of cholesterol. None of them have had heart attacks, strokes, cognitive decline or taken statins. They are well, in their late 80’s and 90’s, eat butter, eggs, full fat milk and other ‘forbidden foods.’