Physical activity has long been recognized as an important part of staying healthy, but a recent study shows it has the potential to also improve our health by reducing inflammation.

Why does reducing inflammation matter?

Inflammation has been linked to most all chronic diseases and conditions including obesity, diabetes, heart disease, asthma & allergies, digestive problems, arthritis, Alzheimer's, aches & pains, etc. Many conditions that are considered a part of aging are more likely the result of increasing inflammation. Temporary localized inflammation may be helpful for healing a cut or scrape, but inflammation throughout the body is a growing problem with many Americans.

Research on physical activity & inflammation:

In a study published in the Journal Circulation1, 4289 participants reported their level of physical activity, and blood tests measuring inflammation (CRP and IL-6) were performed over an 10 year period. Physically active participants had lower measured levels in inflammation. Based on this data the researchers noted, "Regular physical activity is associated with lower markers of inflammation over 10 years of follow-up and thus may be important in preventing the pro-inflammatory state seen with aging."

"Regular physical activity...may be important in preventing the pro-inflammatory state seen with aging."

This is powerful news for those who have not heard it before. Regular activity could help prevent or improve a variety of chronic conditions. Exercise can help us stay younger and healthier.

Now before you start looking for a shortcut to living younger, consider that anti-inflammatory medications will not automatically provide the same health benefits. That handful of pills carries an increased risk of stroke (in otherwise healthy individuals) among other problems. You can't cheat your way to better health, but there is another way to boost your inflammation-killing routine even further: an anti-inflammation diet.

Combine regular physical activity with an anti-inflammation diet to supercharge your health.

The basics of an anti-inflammation diet include:

1. Eat lots of whole vegetables and fruits
2. Eat good quality meat (pasture-raised, grassfed, wild animals)
3. Eat healthy fats (fish oil, extra virgin olive oil, coconut oil, butter)
4. If eating dairy, choose minimally processed dairy
5. Enjoy nuts & seeds
6. Drink mostly water
7. Eat lots of herbs & spices
8. Avoid processed foods, sweets, chemicals, grains, etc.

For more on an anti-inflammation diet read our article. Take charge of your health and see how much you can benefit from naturally reducing your inflammation.

The media has been ablaze lately with two stories related to the meat you eat, and red meat has ended up on the losing side of a bloody battle. Enjoy this summary of recent events with our view on the topic.

"Pink Slime"
It all started with articles revealing the frequent use of "pink slime" as an unlabeled filler in beef. It's made from fatty meat trimmings left over after other meat cuts have been removed from the cow. The trimmings are heated to about 100 degrees F and spun in a centrifuge to reduce fat. Because these trimmings come from dirtier areas of the cow that are more likely to be contaminated with bacteria, the resulting mix of lean trimmings are exposed to ammonium hydroxide gas to kill bacteria like E.coli and salmonella. The sanitized trimmings are compressed into blocks and sold for use in ground or processed meat.

This cheap filler is added to meat without any labels telling the consumer it's there. You won't find "pink slime" on any ingredient list. The company that makes it calls it "lean, finely textured beef", but you won't find that on the label either. The government doesn't consider the ammonium hydroxide to be an ingredient, and otherwise considers the processed trimmings a "healthy" form of lean beef. What's to label? Lean beef is healthy.

Major grocery stores continued to say "yum."

With an overwhelming sound of disgust (and perhaps regurgitation) from Americans, McDonald's and other fast food chains quickly sent out press releases that they would no longer use "pink slime" as a cheap filler in their meat. Unfortunately, major grocery stores continued to say "yum." A report noted several major grocery stores consider it to be healthy and would continue to add it to their meat without labeling it. The USDA reportedly purchased 7 millions pounds of the "healthy" product and noted it would continue to be a part of school lunches.

It was only a matter of time before the grocery store owners noticed the full disgust of the American public. Most major grocery stores (including Safeway, Kroger, Supervalu, and Giant Foods) now will stop selling "pink slime", but noted they will sell the rest of their current stock. Others including Walmart and Sam's Club noted they will start selling meat without it, but will not stop selling meat with it. The USDA has even stated that schools may choose whether they want to feed their students with the product to keep costs low. Some districts have publicly stated they will no longer feed students "pink slime".

It looks like Americans' backlash is winning this war, but don't expect "pink slime" to completely disappear from the American diet any time soon. And if you're expecting a label now, we wouldn't bet our lean, finely textured beef on it.

Red Meat & Cancer
In other news, research reported the link between consumption of red meat and cancer. An observational study looked at the reported diet of several thousand Americans and their health history over 22-28 years. There were no groups fed meat compared to groups living on veggies. It was simply an observation trying to link health conditions and diet. Researchers noted an increase in cardiovascular disease and cancer death for those eating red meat. Case closed, right?

Not all red meat is created equal.

Not so fast. Not all red meat is created equal. Research has noted a significant nutritional difference in beef raised on a pasture compared to beef raised on a factory farm. Pastured cows eat primarily grass and develop a healthier fat composition. Their meat actually contains more healthy omega-3 fats, which have been reported as good for the heart and brain, among other benefits. It also contains more CLA, a fat that has been linked to a reduced risk of cancer. In contrast, cows fattened up on cheap grains, injected with hormones, and fed antibiotics tend to have much fattier meat and the type of fats in their meat is more harmful. This rather major detail was overlooked in the study.

Based on common sense and quality research, our doctors find grass fed or pasture-raised beef without additives can play a role in a healthy diet. Local farms provide a good source for this healthy meat.

For those unfamiliar epigenetics, this is a growing area of research that has revealed the ability of our lifestyle choices (like eating broccoli) to change the activity of our DNA. It won't change the genes, but it can switch them on or off. The natural phytochemicals in broccoli basically flip a switch in your genes that tells them to grow in a healthier way. Epigenetic research has increasingly shown that our daily habits play a powerful role in determining whether we develop heart disease, cancer, and a variety of chronic conditions. Take control of your health and eat your vegetables.

Common cruciferous vegetables include broccoli, cauliflower, kale, cabbage, and brussel sprouts. Mom was right. These veggies pack a powerful nutritional punch. Try to include them regularly in your diet, especially anyone with an increased risk of cancer. Make sure to eat some of these veggies raw to avoid cooking away the beneficial nutrients. When cooking, using lower heat for a limited time is best. Don't cook them into a mush.