Inflammation is a biological response of tissues in the body to harmful stimuli, such as pathogens, damaged cells, or irritants. Its purpose of inflammation is to restrict and eliminate the harmful stimuli and to remove damaged tissue components so that the body can begin to heal. The response consists of changes in blood flow, an increase in permeability of blood vessels, and the migration of fluid, proteins, and white blood cells from the circulation to the site of tissue damage.

Myth One: Inflammation is Always Bad 

Inflammation actually is good in the short run. It is part of your immune system’s natural response to heal an injury or fight an infection. It’s supposed to stop after that. But if it becomes a long-lasting habit in your body, it becomes bad and can begin damaging your organs. Long-term, or “chronic,” inflammation is seen in many diseases and conditions.

When your body encounters an offending agent (like viruses, bacteria or toxic chemicals) or suffers an injury, it activates your immune system. Your immune system sends out its first responders: inflammatory cells and cytokines (substances that stimulate more inflammatory cells).

These cells begin an inflammatory response to trap bacteria and other offending agents or start healing injured tissue. The result can be pain, swelling, bruising or redness. But inflammation also affects body systems you can’t see.

Inflammation is an essential part of your body’s healing process. It occurs when inflammatory cells travel to the place of an injury or foreign body like bacteria. If inflammatory cells stay too long, it may lead to chronic inflammation. Chronic inflammation is a symptom of other health conditions, such as rheumatoid arthritis. 

Myth Two: There is only one kind of inflammation 

There are two types of inflammation: acute inflammation and chronic inflammation. 

Acute Inflammation comes on suddenly and can last anywhere from days to weeks. However, acute inflammation settles down once the cause is under control. Common causes of acute inflammation include injury or infection, and this type of inflammation is generally the result of the body attempting to restore the health of the affected area. 

 

Chronic Inflammation can develop for what appears to be no clear apparent reason. This type of inflammation can last a lifetime and cause harm, instead of helping the body during a healing process. Typically chronic inflammation is linked with chronic diseases such as excess weight, autoimmune diseases, cancers, stress (both psychological or physical), infections (like hepatitis C), diabetes, or cardiovascular disease, including strokes and heart attacks.  Cholesterol levels ( LDL, HDL and Triglycerides) and Sugar levels (HbA1c), 

Image From: Cleveland Heart Lab 

Acute and Chronic inflammation each have their own symptoms. Acute inflammation may cause: Flushed skin at the site of the injury, pain or tenderness, swelling, and/or heat. Chronic inflammation symptoms may be harder to spot than acute inflammation symptoms. Signs of chronic inflammation can include:

• Abdominal pain
• Chest pain
• Fatigue
• Fever
• Joint pain or stiffness
• Mouth sores
• Skin rash

C-reactive protein (CRP) is a substance known as a biomarker that is produced by the liver in response to inflammation in the body. Elevated CRP is a concern because it is associated with an increased risk of heart issues, including heart attack.  This and other inflammatory proteins can be measured in your blood and provide your health care provider with an understanding of your overall clinical risk.

According to Dr. Nicolas Chronos, “We are seeing a great deal of chronic inflammation in the lungs of patients with pulmonary COVID infection. Concerns as to the long term outcomes include the development of long COVID.”

Talk with your provider if you have ongoing pain, swelling, stiffness or other symptoms. A healthcare expert can narrow down the cause and find ways to help you feel better and manage chronic inflammation. 

Myth Three: Inflammation Is Not Affected by Diet

There are certain foods that can fight inflammation. Try out a few simple changes to your diet or even a new eating plan. Below are some examples of food for an anti-inflammatory diet, examples of food to try and reduce that cause inflammation, and a specific eating plan that follows anti-inflammatory eating habits. 

“Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator.” (Harvard Health Publishing, Harvard Medical School, Foods that fight inflammation 2021)

 

 

Your diet matters. The types of foods you eat can affect how much inflammation you have. Get plenty of  fruits, vegetables, whole grains, plant-based proteins (like beans and nuts), fish rich in omega-3 fatty acids (such as salmon, tuna, and sardines), and healthier oils, like olive oil. Also eat foods with probiotics, like yogurt (just check that it doesn’t have too much sugar). Limit saturated fats, found in meats, whole-fat dairy products, and processed foods.

Ginger root has anti-inflammation perks. So do cinnamon, clove, black pepper, and turmeric (which gives curry powder its orange-yellow color). Scientists are studying how much it takes to make a difference. These spices are safe to enjoy in foods. If you want to try them in supplements, ask your doctor first. They can check on whether they might affect any medicines you take or conditions you have.

Dr. Nicolas Chronos encourages his patients to follow the anti-inflammatory Mediterranean Diet. This diet focuses on eating more fruits, vegetables, whole grains, fish, and healthy oils. 

 

You may have heard Benjamin Franklin’s popular saying “An ounce of prevention is worth a pound of cure.” We can conclude that he meant taking precautions can prevent consequences later. What some do not know is that Franklin’s statement was originally intended for fire prevention. During a visit to Boston in 1733, Franklin was extremely impressed by the city’s fire prevention methods.  Franklin sent an unsigned letter to his own newspaper The Pennsylvania Gazette. Published on February 4, 1735, his letter — “Protection of Towns from Fire” — began with the expression “an ounce of prevention is worth a pound of cure.” Then he wrote about how a city should prepare itself for a fire. 

 

Franklin may have been using this phrase in regards to fire safety, but it is also significant in terms of our health. According to the CDC, seven out of 10 U.S. deaths are caused by chronic disease, while roughly half of the country’s population has been diagnosed with a chronic illness, including heart disease, cancer, diabetes, AIDS, or other conditions classified by the medical community as preventable. Statistics like these signal a need for greater national emphasis on proven preventive approaches to health care. Healthy People, a federal program administered by the United States Department of Health and Human Services, states routine cardiovascular exams alone save tens of thousands of adult lives each year, while vaccines save the lives of roughly 42,000 children on an annual basis. Preventive health screenings and primary care consultations have also been found to significantly increase life expectancy, particularly among the 30- to 49-year age group. National Institute of Health explains, up to date vaccinations, annual or biannual checkups as well as routine tests and exams are critical to preventative medicine.  

 

At Lake Country Medical Concierge our focus is on preventative medicine. Our focus on preventative medicine involves taking care of your long term health, making lifestyle changes, and being proactive about your risk factors for certain conditions so that you are two steps ahead before an illness strikes. Unlike traditional medical practices, we keep you healthy – not just treat you after you become ill.  In order to do so we complete a comprehensive annual wellness exam. This helps us to create a customized wellness plan that is personalized on your goals, lifestyle, family history, and health status. From there we focus on ensuring you stay physically and mentally healthy through support and guidance on nutrition, fitness, stress reduction, and improved sleep. 

Dr. Nicolas Chronos says “preventative medicine is at the heart of what I do. One important benefit of concierge medicine is the fact that my focus as a doctor is less about intervention and more about preventing disease and chronic illness.” The concierge model enables our practice to include extended visits, continuous follow-up, and a distinctive emphasis on prevention and wellness. These characteristics promote high-quality, individualized care.  When asked why they chose to become a member of our practice, many patients stated that they viewed a concierge practice membership as an investment in good health and disease prevention.

 

One of our members said, “They are concerned about your long term care, they make sure diagnostics are done as needed and have a focus on prevention. I feel very well taken care of.”

 

Written by: Ofek Laks, Public Health Intern at Lake Country Medical Concierge

Happy Heart Health Month! Did you know using plastic products like food containers or water bottles could increase your risk for cardiovascular disease? 

What is in plastic?

When people hear the word plastic, there are many objects and items being sold all over the world that come to mind, but it is important to think about what is in these products and how increased usage could have an impact on your health. The chemicals found in these products are commonly known as “phthalates” and this compound is the reason why plastics are flexible and soft. Exposure to these chemicals are mostly from diet, inhalation, and dermal contact. 

How does this affect my health?

Now you may be wondering, how do plastics impact my health. Recent studies have shown that the increased usage of Phthalates over time has been linked to chronic conditions including: cardiovascular disease, obesity, and diabetes. How such a compound can do such an impact is because the exposure of the chemicals alters your body’s normal hormone levels, thus leading to the possible conditions. A study conducted by Julie Corliss from Harvard Medical School released a study describing how 5,000 median aged (57 average) adults in the United States were given a survey with urine samples. These samples were then observed for over a decade and the results had illustrated that those with higher levels of phthalates had higher risks of cardiovascular disease. Phthalate usage can be reduced easily, if there were more knowledge on exactly what products are using these chemicals and how to cut them out. 

Ways to reduce Plastic Usage

Phthalates can be found in different types of shampoos, deodorants, hairsprays, plastic water bottles, plastics toys, and the highest amount can be found in plastic food containers. All of these can be easily replaced by buying different products and changing your lifestyle. Ways this can be reduced is by handwashing, not using plastic containers; good alternatives can be disposable ones, reduce or completely eliminate usage of plastic wrap covering, using phthalate free soaps, and the most important is to stop microwaving foods in plastic containers if you still want to use them. When the plastics are heated in microwave settings the chemicals from the material is being melted or transmitted into the food products that you are about to consume which is affecting your health.

 

Information from:

https://www.health.harvard.edu/heart-health/chemical-in-plastics-and-personal-care-products-linked-to-heart-disease

https://www.sciencedirect.com/topics/earth-and-planetary-sciences/phthalates

https://pubmed.ncbi.nlm.nih.gov/25725197/#:~:text=To%20reduce%20their%20phthalate%2Dexposure,of%20cosmetics%2Fpersonal%20care%20products

https://www.ewg.org/news-insights/news/2021/10/six-tips-avoid-phthalates-after-study-highlights-health-harms-billion 

 

Two Natural Ways to Fight Fatigue

 

 

You yawn and look at your watch… It is two o’clock and you have to be ready to tee off in forty five minutes. Your heart says you can’t wait to play golf but your body is feeling heavy and your brain is having a hard time getting in gear. You begin to hope it will rain. This is an all too common feeling. At certain points of the day you feel tired. Or maybe you just can’t finish 18 holes with as much vigor as you used to. You just don’t have the energy. 

 

Like a car or cell phone battery, our bodies can be replenished of energy when we need it. However, it is not as simple as plugging our phone into an outlet for a few minutes for it to recharge. Instead, we must be aware of where our energy comes from and how we can get more of it. So how do we fill up our tanks, so to say? Below we will dig into two ways you can fight fatigue and feel more energized. 

 

Exercise 

You are sitting on the couch – tired – the last thing you want to do is get up and walk around the block. Nevertheless, YOU SHOULD! Why? Because exercise fights fatigue in several different ways. First, when you exercise your body creates more mitochondria. Mitochondria convert glucose and fat into a molecule called adenosine triphosphate (ATP) which is your cells’ source of energy. We only store a small amount of ATP but our bodies can create more when needed. In fact, exercise triggers your body to create more ATP which in turn gives you more energy. It is a win, win! Second, when you work out your body releases epinephrine and norepinephrine. The amount induced by exercise makes you feel energized. Along with this, exercise boosts levels of endorphins which are “mood lifters” and make you feel more awake. Finally, exercise is the only proven way to increase the amount of sleep you get. Studies show that exercise improves the amount of time you spend in deep sleep and REM sleep.

 

What kind of exercise is right for you? That depends on how much exercise you have been doing. It’s important to remember that it is never too late to start exercising. If you are reading this and wondering if exercise will cure your draining energy levels, start with a walk around the block and gradually build up from there. Experts say that when it comes to aerobic exercise, if you can talk easily during it, increase the level of effort. If you cannot carry on a conversation at all, back off a little. If you are wondering what kind of exercise is best for you, call us today or check with your doctor for advice based on your own health history. 

Eat Energy Giving Foods

Caffeine and energy drinks can provide you a temporary lift. Unfortunately, as you may have discovered, after a few hours you often find yourself more tired than you were before you consumed them. Although a cup or two of coffee can still offer some rewards, it is important to understand which foods can provide your body with lasting energy. When choosing foods, it is crucial to not only look at how many calories the food has but more importantly the source of the calories. To fuel our bodies we need adequate amounts of vitamins and minerals, proteins, healthy fats, and a mix of unrefined or minimally refined carbohydrates. 

 

Choosing foods for what they provide your body is a mindset and something that most Americans can improve on. The type of carbohydrates, fats, and protein you eat can affect how you feel. For example, try to avoid highly refined carbohydrates and choose instead complex carbohydrates, such as high-fiber whole-grain bread, brown rice, whole-grain pasta, and most vegetables. These take longer to break down, so your blood sugar levels rise and fall more gradually. In addition, essential fatty acids, which are highly concentrated in the brain, support cognitive performance, providing an energy boost. Essential fatty acids include the omega-3 fatty acids- found in fish, flaxseeds, soybeans, walnuts, and canola oil. They are called “essential” because your body cannot manufacture them from other nutrients; they must be acquired through food or supplements.

 

Deficiencies in vitamins and minerals can cause feelings of fatigue. Low levels in the following contribute to decreased energy: iron, vitamin B12, magnesium, and vitamin D. It is important to note that if your levels are normal for these vitamins and minerals, taking more will not give you more energy. At Lake Country Medical Concierge we can do blood work to test your vitamin and mineral levels. If you are having unexplained drowsiness, call us today and we can help you determine if you are suffering from a deficiency.

 

 

Whether you are young or graying, food nourishes our body and provides vital nutrients to satisfy our nutritional needs. Research shows that certain foods can even prevent disease and illness from occurring. Because of this, it is important to be vigilant about what you are adding to your shopping cart when perusing the grocery aisles. Continue reading to learn about five foods that prevent unwanted diseases. 

 

1. BLUEBERRIES

    Research has shown that blueberries help to prevent chronic illness due to anthocyanins and other beneficial compounds that have antioxidant, anti-inflammatory effects in the body. Now a new study suggests that blueberries may also help to keep your brain sharp as you age. A group of older adults who drank one ounce of concentrated blueberry juice, the equivalent of about eight ounces of whole blueberries, every day for 12 weeks experienced improvements in working memory, cognitive function, and blood flow to the brain. Go buy some blueberries, fresh or frozen today! You can eat them raw, blended in smoothies, topped on yogurt, or baked in your favorite dessert.

Vegan Blueberry Coconut Popsicles (Gluten Free, Dairy Free)

Yield: 10 Popsicles    Total Time: 5 Minutes  

(You will need a popsicle mold) 

 

Ingredients: 

• 1 can full-fat coconut milk (13.66 oz) 
• 3 cups fresh blueberries 
• 2-3 tablespoons pure maple syrup

Directions: Add coconut milk, blueberries and maple syrup to a blender or food processor. Blend until smooth, scraping down the sides of the blender as needed. Pour this mixture into a popsicle mold. Make sure to leave about ¼” of space at the top of the mold to allow the popsicles to expand in the freezer. Insert popsicle sticks into the mold, or follow instructions for your mold. Freeze for 6-8 hours.

 

2. AVOCADOS-

There are many great benefits of avocados. For one, they are full of unsaturated fats which have been shown to lower your bad cholesterol and total cholesterol. Avocados are also a great source of potassium, magnesium, vitamins C, E, and K, as well as several B vitamins. In addition, the antioxidants in avocados help protect you against free radicals and help protect your cells from oxidative stress. Also, avocados provide your body with fiber and loads of potassium. Be sure to toss some of these miraculous fruits in your shopping cart next time you are at the grocery store!

3 Ingredient Avocado Salad

Ingredients

• 2.5 pounds avocados 
• ½ cup green onion 
• 2 tbsp lemon juice
• Salt and pepper to taste 

Instructions: 

To cut avocados, cut each fruit in half and remove the pit. Then cut each half into 2-3 strips, peel the avocado strip, and then slice each strip into inch long chunks. In a large salad bowl, add avocados, green onion, lemon juice, salt and pepper. Stir very gently with a wooden spoon and consume within the next 5-6 hours. Great on its own, on a toasted pita, or in a wrap.

 

3. WALNUTS-

   Walnuts offer omega-3 fatty acids, fiber, and antioxidants. They are linked to a lower risk of heart disease, better brain health, and slower cancer growth. New research shows that walnuts may act as a “prebiotic,” a food that helps beneficial bacteria in the gut proliferate. There are many ways to eat walnuts. You can snack on them by themselves. They are also great in oatmeal or cereal. Roasted walnuts can be added to salads. Walnuts are also great in pesto along with fresh basil, garlic, and olive oil. 

Walnut Pesto

INGREDIENTS

 

1/3 cup walnuts 2 large garlic cloves, roughly chopped 2 cups gently packed fresh basil leaves 1/2 teaspoon salt

1/4 teaspoon ground black pepper2/3 cup extra virgin olive oil 1/2 cup grated Parmigiano-Reggiano

 

INSTRUCTIONS

Place the walnuts and garlic in the bowl of a food processor. Process until coarsely chopped, about 10 seconds. Add the basil leaves, salt, and pepper and process until mixture resembles a paste, about 1 minute. With the processor running, slowly pour the olive oil through the feed tube and process until the pesto is thoroughly blended. Add the Parmesan and process a minute more. Use pesto immediately or store in a tightly sealed jar or air-tight plastic container, covered with a thin layer of olive oil. It will keep in the refrigerator for about a week.

 

4. OLIVE OIL-

   Recent studies show that extra-virgin olive oil may lower rates of dementia and help memory and learning. By lowering inflammation, olive oil reduces two forms of “debris” in the brain that characterize Alzheimer’s disease. Extra-virgin olive oil can be used in salad dressing, dips and any low-heat cooking. Avoid using extra-virgin olive oil when using it for high-heat recipes as it can produce certain toxins. 

Bread Dipping Oil Recipe

Ingredients: 

2 cups olive oil  1 tablespoon dried basil  1 tablespoon dried parsley  1 tablespoon minced garlic  1 teaspoon dried thyme  1 teaspoon dried oregano  1 teaspoon ground black pepper

½ teaspoon dried crushed rosemary  ½ teaspoon salt  ½ teaspoon crushed red pepper, or to taste  ½ teaspoon lemon juice   2 tablespoons grated Parmesan cheese

Directions– Stir together the olive oil, basil, parsley, garlic, thyme, oregano, black pepper, rosemary, salt, red pepper, and lemon juice in a bowl. Sprinkle the Parmesan cheese over the surface of the oil mixture.