Part 2 of a 2-part article.

In Part 1 of this article, I explained how certain behaviors and foods we’ve over-consumed such as carbohydrates, sugars and omega-6s create inflammatory illnesses like diabetes and heart disease.   In Part II, I’ll explain the new science on fat cells and the essential nutrients you need to reduce inflammation in your body.

Step No. 3 Lose Weight to Eliminate Inflammatory Fat Cells
If you’re one of the 30% of the population not overweight or obese, you can skip this step.  If you follow Steps No. 1 and 2 in Part 1, you will soon be part of that 30%.
This isn’t about being fashionably thin —it’s about being healthy.  As little as 10% weight loss drastically changes your cardiovascular risk by lowering inflammation, improving high blood pressure and diabetes, and helping to prevent Alzheimer’s and other aches and pains related to inflammation.

For a long time, we thought fat cells were passive storage devices that we now know are very active metabolic cells.   By consuming excess carbohydrates, sugars and vegetable oils, fat cells become overloaded and respond by producing large quantities of pro-inflammatory chemicals.

The pro-inflammatory chemicals circulate throughout the body starting the cascade that results in a buildup of plaque in your arteries and the gradual deterioration of other tissues making you feel and look old.

I hope you’re beginning to see that the patterns and lifestyle choices described in each step so far create inflammation.  By following each action step, you’ll have the basis of your own personal health care reform.

Step No. 4 Take the Right Supplements
With the advent of industrial farming, many of our foods no longer contain critical nutrients we need for optimal health.  I could make a long list of critical nutrients your body needs and is possibly deficient in, but there are three I believe to be the most important.

Keep in mind the foundation of our modern chronic illnesses is inflammation so let’s focus on those nutrients that help control inflammation.

Omega-3 Fish Oil
Omega-3 from fish oil has been called Mother Nature’s safest and most effective anti-inflammatory, and it is.  The two essential fatty acids found in fish oil that reduce inflammation are EPA and DHA.

There are over 10,000 articles in medical literature documenting the health benefits of EPA and DHA from fish oil.  Remember, in Step 2 you learned that omega-6 fats in vegetable oils metabolize into pro-inflammatory compounds.

In your body, omega-6 competes with omega-3; however, if omega-3 dominates, your body will produce anti-inflammatory chemicals that circulate throughout.  There is no question you should get at least 500 mg a day of EPA and DHA combined, either through eating fatty fish such as salmon and mackerel or by taking a high-quality omega-3 supplement.  Just make sure you take enough.

Vitamin D, the Sunshine Vitamin
It was thought that vitamin D only related to bone health but we are now discovering it plays a crucial role in immunity (your ability to fight bacteria and viruses), inflammation, heart disease and cancer.

Most experts now agree the recommended daily allowance for vitamin D is severely deficient.  As the fear of skin cancer grew, we began liberally applying sunscreen blockers.  Without sun exposure, the body cannot produce vitamin D.  Recent evidence indicates that as we age, the skin produces even less vitamin D than when we are younger with the same sun exposure.

Heart attack rates rise dramatically in northern climates during winter related to the lack of sun and lack of vitamin D production.  Currently, estimates indicate approximately 80% of the population is deficient in vitamin D.
As little as 20 minutes of sun exposure per day will produce all the Vitamin D needed.  If you cannot get daily sun exposure, supplement with vitamin D by taking 2000 IU per day.

Antioxidant Vitamins
Human beings require oxygen to live and therefore, produce lots of oxidation (free radical damage).  For this reason, our cells have a robust antioxidant system built in but we must give cells the building blocks to produce those antioxidants.  What are the building blocks?

Colorful fruits and vegetables contain antioxidant vitamins and minerals.  Populations that consume adequate amounts of fruits and vegetables have higher levels of antioxidants in their system and are generally healthier.

Much is written about the failure of antioxidant supplements to cure disease, not at all surprising in the short term.  Combating oxidative stress is a lifelong endeavor not measurable in short-term experiments in which vitamins are bound to fail.  This certainly does not mean these vitamins are not essential for your good health.

Another argument against taking vitamins is that it only creates “expensive urine.” What does it matter if we end up excreting a little excess, as long as our bodies have enough to keep us healthy?  It matters not.

Therefore, along with consuming fruits and vegetables, I strongly recommend a high quality multi-vitamin containing the antioxidant vitamins E and C along with B vitamins which are needed for healthy cell metabolism.

The dietary advice given by our authoritative bodies for the last 40 years is gravely in error.  This is painfully obvious by looking at the state of the nation’s health.  Epidemics of heart disease, obesity and diabetes result from following the advice given; clearly advice that is simply not working.

While the President and Congress debate insurance coverage for all, by following these simple steps, you will create your own personal Heath Care Reform while getting healthy and staying healthy in the process.

It really is that simple to make a tremendous difference to your health.  All that is required is for you to begin.

[Ed. Note: Dr. Dwight Lundell is the past Chief of Staff and Chief of Surgery at Banner Heart Hospital, Mesa, AZ.  His private practice, Cardiac Care Center was in Mesa, AZ.  Recently Dr. Lundell left surgery to focus on the nutritional treatment of heart disease.  He is the founder of Healthy Humans Foundation that promotes human health with a focus on helping large corporations promote wellness. Dr. Lundell is the author of the bestselling book, The Great Cholesterol Lie. Click here now to learn more.]

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