Nicolette: 0:01

Welcome to the Health Pulse, your go-to source for quick, actionable insights on health, wellness and diagnostics. Whether you're looking to optimize your well-being or stay informed about the latest in medical testing, we've got you covered. Join us as we break down key health topics in just minutes. Let's dive in.

Rachel: 0:24

All right, welcome back everybody to the Deep Dive. You know we talk a lot on this show about how the things we do every day really impact our health in the long run, sometimes in ways we don't even realize.

Mark: 0:35

Absolutely.

Rachel: 0:36

So today we're going to kind of zoom in on one of those fundamental processes inflammation. Fundamental processes Inflammation. We've got a stack of articles here that dive deep into the connection between food and how it affects inflammation in the body.

Mark: 0:51

Yeah, and what's really fascinating is how much power our diet actually has to influence this whole process. That's happening, you know, at the cellular level, beneath the surface.

Rachel: 1:00

Yeah, exactly, I think most people think of inflammation as like when you sprain your ankle or you know, you get a cut and it swells up.

Mark: 1:07

Right.

Rachel: 1:08

But we're talking about something a little different here. This is like a low grade, chronic kind of inflammation.

Mark: 1:13

Exactly, it's that silent, persistent kind that can be ticking away for years without any obvious symptoms.

Rachel: 1:19

And the crazy thing is it's increasingly linked to some pretty serious health issues. It's increasingly linked to some pretty serious health issues.

Mark: 1:24

Oh, absolutely, heart disease, type 2 diabetes, autoimmune conditions, even Alzheimer's and some cancers. It's like this common thread connecting a lot of these chronic diseases that people are facing as they age.

Rachel: 1:37

So if we can't always feel it, how do we even know if it's happening and what's causing it in the first place? That's what we're going to unpack today.

Mark: 1:44

Right, we're going to explore how food can either be fanning those flames or helping put them out. Based on what these articles, have to say Okay.

Rachel: 1:51

So first things first, let's make sure we're all clear on what we mean by inflammation. Like everyone knows, that immediate swelling when you, you know, twist your ankle, that's acute inflammation, right.

Mark: 2:00

Exactly that's your body's immediate defense system kicking in. You get a cut, a burn, an infection. Your body sends in the troops. Blood vessels dilate, white blood cells rush to the area.

Rachel: 2:10

Yeah, it gets all red and hot and swollen.

Mark: 2:12

Exactly, it's a super important protective mechanism. It's supposed to happen and then it usually subsides once the threat is gone.

Rachel: 2:20

Like an alarm system.

Mark: 2:21

Yeah, exactly like that.

Rachel: 2:22

But then there's this other kind chronic inflammation, which is kind of sneakier.

Mark: 2:27

Yeah, this one you don't usually feel. It's this persistent low-level process happening at a cellular level. It's not as intense as that acute inflammation, but because it's constantly there it can really do some damage over time.

Rachel: 2:44

And that damage is what can lead to some of those serious conditions we mentioned earlier.

Mark: 2:47

Precisely the research, like in nature medicine, is really pointing to chronic inflammation as a major culprit behind a whole spectrum of diseases.

Rachel: 2:56

Okay, so if it's so subtle, what's actually triggering this chronic inflammation? Why is it happening?

Mark: 3:02

Well, one of the big drivers is cellular stress. Cellular stress, yeah, and you might be surprised to hear this, but food plays a huge role, really. Yeah, every time you eat those nutrients and compounds, they're sending signals to your immune system, your hormones, even the lining of your gut. It all influences how your body deals with stress, and that stress can show up as inflammation.

Rachel: 3:22

So it's more than just like counting calories and watching your weight.

Mark: 3:25

So much more. Food is information for your body and some dietary patterns. You know like that typical Western diet, high in processed foods, refined carbs, sugar. All of them have been linked to higher levels of inflammation throughout the body.

Rachel: 3:39

OK, so let's break that down. What is it about those kinds of foods that sets off this inflammatory response?

Mark: 3:45

Well, for starters, all those refined carbs and sugars. They cause your blood sugar and insulin levels to spike really quickly.

Rachel: 3:52

Right.

Mark: 3:53

And over time this can lead to a process called glycation.

Rachel: 3:56

Glycation.

Mark: 3:57

Yeah, it's basically like sugar damaging and hardening proteins in your body, making them less efficient. And those sugar spikes. They also contribute to oxidative stress.

Rachel: 4:06

Ah, oxidative stress We've all heard that term.

Mark: 4:09

Yeah, it's basically this imbalance between damaging molecules called free radicals and your body's antioxidants, which are supposed to protect against that damage. It's kind of like rust forming in your cells.

Rachel: 4:18

Not good, and this type of diet can also mess with our gut bacteria, right.

Mark: 4:23

Absolutely the gut microbiome, all those trillions of bacteria living in our gut. They need a variety of foods to thrive.

Rachel: 4:30

Diversity.

Mark: 4:31

Exactly. And these processed diets? They tend to reduce that diversity, which weakens the immune system, and on top of that, they can damage the lining of your gut, making it more permeable. Leaky gut, Exactly. Lining of your gut, making it more permeable. Leaky gut, exactly that. Leaky gut means things that should stay in your digestive tract, like bacterial toxins, lps for example. They could leak into your bloodstream.

Rachel: 4:54

Oh, that can't be. It's not yeah.

Mark: 4:55

It triggers an immune response like your body's under attack, and it releases those inflammatory molecules, cytokines like IL-6, tnf-alpha CRP.

Rachel: 5:04

So it's like a domino effect Bad food, leaky gut, inflammation throughout the body.

Mark: 5:09

Exactly. And it's not just those big dietary patterns either. Even specific foods like gluten, dairy soy, even if you don't have a full-blown allergy, can trigger a reaction in some people, especially when their gut's already compromised.

Rachel: 5:22

So it's really about paying attention to your individual response to different foods.

Nicolette: 5:26

Absolutely.

Rachel: 5:26

And the article also calls out some of the biggest offenders in our diets when it comes to inflammation.

Mark: 5:31

Oh yeah, those are the usual suspects Refined sugar, high fructose, corn syrup, processed vegetable oils like soybean and canola, trans fats, all that stuff, and then all the processed grains, artificial additives, preservatives they're all over our food supply.

Rachel: 5:47

It's like reading the ingredient list of like half the stuff in the grocery store.

Mark: 5:50

Pretty much, and you know there's actually a study in the American Journal of Clinical Nutrition that linked high glycemic diets and all those refined carbs to elevated CRP levels.

Rachel: 5:59

CRP, that's C-reactive protein, right.

Mark: 6:02

Yeah, it's one of those key markers of inflammation that can show up in your blood work.

Rachel: 6:05

So, even if you feel okay, your blood might be telling a different story.

Mark: 6:09

Exactly. These blood markers can give us a glimpse into what's going on beneath the surface, sometimes long before any symptoms even appear. It's really helpful information, whether you're working with a functional medicine doctor or your regular physician.

Rachel: 6:22

Okay, so what are some of the markers we should be looking out for?

Mark: 6:30

Well, CRP, like we mentioned, is a big one. Hscrp to be specific, it's a protein produced by the liver and it goes up when there's inflammation in the body.

Rachel: 6:34

And what's considered a healthy level.

Mark: 6:36

Ideally you want to see it below 1.0 milligrams per liter. Between 1 and 3, there might be some low-grade inflammation brewing, and anything above 3 is usually a sign that something needs to be investigated further.

Rachel: 6:48

Okay, crp got it. What else?

Mark: 6:51

Ferritin is another one. It's mostly known for storing iron, but it also increases with inflammation.

Rachel: 6:57

So it does double duty.

Mark: 6:58

Yeah, If ferritin is high but your iron levels are normal, it could be pointing towards some underlying inflammation. Then there's homocysteine and amino acid.

Rachel: 7:07

Homocysteine. That's a mouthful.

Mark: 7:09

Yeah, it is, but elevated homocysteine is linked to inflammation in the blood vessels, which can increase your risk of heart disease, stroke and even cognitive issues, and low B vitamin intake can also bump up those levels, so it's good to keep an eye on that one.

Rachel: 7:22

So far, it sounds like a lot of these markers are related to heart health.

Mark: 7:26

Yeah, many of them are. And then we have fibrinogen, which is a clotting factor. It goes up with inflammation too, and it's linked to hardening of the arteries and other cardiovascular problems.

Rachel: 7:34

Okay, another piece of that puzzle.

Mark: 7:45

And ESR, erythrocyte sedimentation rate. Yeah, esr is kind of a general marker. It's not as sensitive as HSCRP so I might not pick up on low-grade inflammation, but it can be helpful when it's elevated alongside other markers.

Rachel: 7:50

And then there's NLR, neutrophil to lymphocyte ratio. That one sounds a little more technical.

Mark: 7:57

It is, but it's becoming more widely used. It basically reflects the balance between different types of white blood cells, and a higher ratio can suggest that the immune system is in more of a fight mode which is often seen with obesity and insulin resistance.

Rachel: 8:11

So by looking at all these markers together, you can get a pretty good idea of what's happening with inflammation throughout the body.

Mark: 8:18

Right, and when you consider these blood tests along with your diet, your symptoms, your overall health, it can really help you connect the dots between what you're eating and how your body's responding.

Rachel: 8:27

OK, but the good news is, food can also be a powerful tool to actually fight inflammation, right, Absolutely, it's not all doom and gloom.

Mark: 8:35

While certain foods can fuel the fire, absolutely, it's not all doom and gloom. While certain foods can fuel the fire, there are so many others that can help put it out. Our bodies are designed to heal and repair, and the right foods can provide the building blocks and signals to do just that.

Rachel: 8:49

So it's not just about avoiding the bad stuff, it's also about actively adding in the good stuff.

Mark: 8:54

Exactly, and there are certain dietary patterns that have really been shown to help the Mediterranean diet for example.

Rachel: 8:59

Wow, that's always a popular one.

Mark: 9:01

And for good reason Lots of olive oil, fish, veggies and nuts legumes. It's been linked to lower CRP, better cholesterol levels and a lower risk of heart disease overall. Then you've got those whole food plant-rich diets that are packed with fiber, antioxidants all sorts of good stuff to support a healthy gut and fight oxidative stress.

Rachel: 9:21

Right, so lots of fruits and vegetables.

Mark: 9:28

Tons of them. And then there are low glycemic or low carb diets, which can really help stabilize blood sugar and prevent those inflammatory insulin spikes. And for some people, elimination diets can be helpful to identify and remove specific foods that are triggering their immune system, like gluten, dairy or soy.

Rachel: 9:42

So many options.

Mark: 9:43

Lots of tools in the toolbox. It's really empowering to know that we have so much control over our health through food.

Rachel: 9:49

Okay, so let's get specific. What are some of the top anti-inflammatory nutrients in foods?

Mark: 9:55

Okay. So omega-3 fatty acids are a must. You'll find those in fatty fish like salmon, mackerel, sardines, or plant-based sources like chia seeds and flax seeds.

Rachel: 10:04

Those are good for the brain too, right?

Mark: 10:06

Oh yeah, they have tons of benefits. And those omega-3s get converted into these amazing compounds called resolvins and protectins that actively help resolve inflammation in the body. Then we have all the polyphenols and antioxidants, which you'll find in colorful fruits, especially berries, green tea, turmeric, even dark chocolate.

Rachel: 10:24

Wait, did you say dark chocolate?

Mark: 10:25

I did, but look for at least 70% cacao and not too much added sugar. And we can't forget about essential minerals like magnesium, vitamin D and zinc. They're all crucial for immune function and low levels are linked to higher inflammation.

Rachel: 10:40

Got it. Magnesium, vitamin D, zinc check.

Mark: 10:44

And, last but not least, don't underestimate the power of fermented foods and prebiotics.

Rachel: 10:50

Oh yeah, those are good for gut health.

Mark: 10:51

Exactly Things like yogurt with live cultures, kefir, sauerkraut and prebiotic-rich foods like onions, garlic, garlic oats. They all help improve the diversity and balance of your gut microbiome, which is key to keeping inflammation in check it's amazing how much food can impact our health on such a deep level it really is, but sometimes it can be tough to tell if your diet is actually causing problems, especially if your regular lab tests look normal right, like if everything comes back within range.

Mark: 11:18

Exactly. But the body often gives us subtle signs, even if those standard tests don't pick them up. It's like those little whispers that something might be off.

Rachel: 11:26

So what are some of those whispers we should be listening for?

Mark: 11:31

Okay. So fatigue is a big one, especially if you feel tired after meals or just drained throughout the day. Digestive issues like bloating gas or abdominal discomfort can also be a sign, even if you haven't been diagnosed with a specific gut disorder.

Rachel: 11:45

Those are things people often just try to ignore. Yeah.

Mark: 11:47

And then there are things like joint pain, brain fog, difficulty concentrating, mood swings, headaches or migraines, skin problems like acne or eczema, cravings for sugary foods. Those can all be subtle clues that inflammation might be at play. And then unexplained weight gain, especially around the belly.

Rachel: 12:07

It's like a whole checklist.

Mark: 12:08

Yeah, and a lot of these symptoms get brushed off as stress or lack of sleep, but they could actually be signs of your immune system reacting to something in your diet.

Rachel: 12:16

So what do you do if you think your diet might be causing some of these issues? How can you figure out what's going on and personalize your approach?

Mark: 12:23

Well testing can be really helpful, especially if you're working with a functional medicine practitioner. They can help you dig deeper and identify potential triggers.

Rachel: 12:32

Okay, so beyond the basic blood work, what kind of tests are we talking about?

Mark: 12:36

So HSCRP, like we mentioned, is a good one to track over time. Ferritin, along with other iron tests, can help rule out iron overload as the cause of elevated levels. Homocysteine can give you insights into vascular inflammation and methylation. Food sensitivity panels can sometimes be helpful, but it's important to interpret those results carefully as they're not always a slam dunk. Some more specialized tests might include looking at markers like zonulin or LPS to directly assess gut permeability, and a comprehensive stool analysis can give you a really detailed picture of your gut microbiome and any inflammation happening there.

Rachel: 13:14

So many different tests.

Mark: 13:15

Yeah, there are a lot of options, but the key is to remember that lab results are just one piece of the puzzle. You have to look at them in the context of your individual health history, your symptoms, your lifestyle, everything.

Rachel: 13:25

Right, it's not just about the numbers.

Mark: 13:27

Exactly and beyond testing, there are other things you can do to personalize your approach. Keeping a detailed food and symptom journal can be incredibly revealing. There are great apps for this, like MyNetDiary that make it super easy.

Rachel: 13:41

Oh yeah, I love tracking apps.

Mark: 13:46

Me too. They can really help you see patterns and pinpoint potential trigger foods. And then there's the elimination diet, where you temporarily remove common inflammatory foods for a few weeks and then slowly reintroduce them, one at a time, to see how your body reacts.

Rachel: 13:57

It's like playing detective with your own body.

Mark: 13:59

It really is, and for people with blood sugar issues, using a continuous glucose monitor, or CGM, can be a game changer. It shows you exactly how different foods impact your glucose levels in real time.

Rachel: 14:10

Wow, that's really cool. So it's all about putting the pieces together the lab results, the symptoms, your own personal experience to figure out what works best for you.

Mark: 14:19

Exactly. It's about empowering yourself to make informed choices that support your health.

Rachel: 14:24

This has been such an eye-opening deep dive. So, to wrap things up, what's the most important takeaway you want people to remember about food and inflammation?

Mark: 14:31

That it's a two-way street. The food we eat can either contribute to chronic inflammation, which is linked to so many diseases, or it can help reduce inflammation and promote healing, and the best part is we have a lot of control over that.

Rachel: 14:45

Right, it's empowering it really is.

Mark: 14:46

We have a lot of control over that, Right. It's empowering it really is by becoming more aware of how different foods affect our bodies.

Rachel: 14:54

We can make choices that support our health in the long run, and that might involve getting some testing done, tracking your food and symptoms, or just being more mindful of how you feel after you eat.

Mark: 15:02

Exactly. And if you're looking for convenient testing options, there are services like QuickLab Mobile that can come to your home to collect samples for inflammatory markers and gut health tests.

Rachel: 15:12

That's so convenient.

Mark: 15:13

It is, and for tracking NetDiary is a great app. But even without fancy tests or apps, just paying attention to your body's signals can make a huge difference.

Rachel: 15:23

It's all about awareness and taking action.

Mark: 15:25

Couldn't have said it better myself.

Rachel: 15:26

So here's a final thought for everyone listening If food can have such a profound impact on our health at a cellular level, what's one small change you can make to your diet today that could make a big difference for your long-term well-being? Something you can stick with, something that will help you feel your best?

Mark: 15:45

It's worth thinking about, isn't it?

Rachel: 15:46

It really is. Thanks for joining us for another deep dive. We'll see you next time.

Nicolette: 15:50

Take care. Thanks for tuning into the Health Pulse. If you found this episode helpful, don't forget to subscribe and share it with someone who might benefit. For more health insights and diagnostics, visit us online at wwwquicklabmobilecom. Stay informed, stay healthy and we'll catch you in the next episode.