8 Caribbean Cultural Foods for combatting Inflammation

 

Inflammation is the body’s natural response to injury and infection. However, chronic inflammation — which may be influenced by diet, inadequate sleep, and high stress levels —is linked to overweight and obesity, insulin resistance, diabetes, heart disease, and cancer. Chronic inflammation can increase your risk of chronic illnesses, including diabetes, heart disease and cancer. 

Fortunately, studies have shown that some cultural foods common to the Caribbean region, as well as overall lifestyle habits, can fight inflammation. 

Here are 8 anti-inflammatory foods common to the Caribbean and its diasporas:

1. Cocoa and dark chocolate

Flavanols — antioxidants found in cocoa products — have anti-inflammatory properties that may protect blood vessel health, potentially reducing your risk of developing heart disease and stroke. They may also improve exercise performance and recovery. 

Furthermore, flavanol-rich cocoa and dark chocolate guard against blood vessel damage from oxidative stress, which occurs with age and in people who smoke, by increasing nitric oxide production. Nitric oxide is a compound that may reduce inflammation and support healthy blood flow. 

The higher the percentage of cocoa that dark chocolate contains, the more flavanols and greater antioxidant properties it has, although it may be slightly less palatable, as high percentages of cocoa increase bitterness. 

2. West Indian cherry (acerola)

West Indian cherry, also called acerola (Malpighia emarginata), is lauded for the high levels of ascorbic acid (vitamin C) that it provides. 

One cup (98 grams) of this fruit contains 1,650 mg of vitamin C. Vitamin C fights inflammation by reducing the number of free radicals — the by-products of metabolism — in the body. Current research is exploring its potential to reduce the risk of developing some cancers. 

West Indian cherry is also rich in other anti-inflammatory compounds, such as carotenoids, polyphenols, and flavonoids, and may have anti-aging properties. 

3. Pimento pepper

Peppers of the capsicum family, including pimento pepper (Capsicum annum), contain phytochemical compounds that may have antioxidant and anti-inflammatory properties. These include flavonoids, quercetin, alkaloids, carotenoids and capsaicinoids. 

In animal studies, capsaicin, the spicy component of mild and hot peppers, reduced the release of pro-inflammatory compounds by adipose tissue in rats with obesity. It also reduced cell damage in the guts of mice. 

4. Red sorrel

Red sorrel (Hibiscus sabdariffa), also called roselle, is a mainstay in traditional medicine.

Red sorrel may lower blood pressure and cholesterol. It may also reduce body weight, insulin resistance and markers of inflammation. 

The benefits of red sorrel may be attributed to its abundance of anthocyanins, in addition to other polyphenols and hibiscus acids. 

5. Passion fruit

Extracts of the Passiflora family, including passion fruit (Passiflora edulis), have long been used in herbal medicines to treat anxiety and convulsive disorders. 

It contains potent anti-inflammatory and antioxidant compounds, such as flavonoids, piceatannol and triterpenoids, which may lower blood pressure, cholesterol and high blood sugar levels. 

One study found that piceatannol extract from passion fruit improved insulin sensitivity, blood pressure, and heart rate in men with overweight. However, it did not have the same effect on women with moderate weight or women with overweight. 

6. Curcumin (turmeric)

Curcumin is the active compound in turmeric that provides the spice with its antioxidant and anti-inflammatory properties that protect brain health and fight against diabetes, heart disease, bowel disease, arthritis, obesity-related inflammation and cancer. 

Combining curcumin with piperine, the active ingredient in black pepper, may enhance your body’s curcumin absorption, making more of this powerful compound available to reduce inflammation.

7. Ginger

Ginger is common in cooked foods and hot beverages throughout the Caribbean. Its major active components, 6-gingerol and 6-shogaol, improve enzyme pathways related to obesity-induced inflammation, rheumatoid arthritis, aging and neurocognitive diseases. 

Studies show that whole ginger extract, or 6-shogaol, may reduce chronic lung inflammation. One in vitro study suggests that it could be used as a therapeutic treatment for asthma in the future. 

8. Cinnamon

Cinnamon is well-known for its role in reducing blood sugar levels. And it can also be used as an adjunct to conventional medicine to combat inflammation. 

In addition to fueling your diet with nutritious, anti-inflammatory foods, it is important that your lifestyle habits do not contribute to high levels of inflammation. 

Poor sleep — specifically, sleep disturbances — is linked to compromised immune health and increased inflammation. The National Sleep Foundation recommends that adults 18 years and older get a minimum of 7 hours of sleep per night.

Furthermore, emotional and psychological stress are associated with poor cardiovascular health and may raise your risk of experiencing acute coronary heart disease events. You can improve your emotional health by making time to unwind, connecting with friends and family, or seeking support through therapy with a licensed professional.

Moderate-intensity exercise may reduce inflammation and depression. And so you can engage in 150 minutes of moderate-intensity aerobic exercise each week, along with at least 2 days of muscle-strengthening exercises.

Testicular Cancer

Testicular cancer happens when cancer cells develop in one or both testicles. It is a rare cancer, but it is the most common cancer in men ages 15 to 34. The good news is that when testicular cancer is caught early, the survival rate is nearly 100 percent. Even when found at late stages, the survival rate is still 95 percent, according to the National Cancer Institute. 

While deaths from testicular cancer remain low, the number of men diagnosed with this disease has been increasing in recent decades. You may be at greater risk if you: 

• Have a family history of testicular cancer

• Have an abnormal or undescended testicle

• Have Klinefelter's syndrome (a genetic condition that results when a boy is born with an extra copy of the X chromosome. This may adversely affect testicular growth, resulting in smaller than normal testicles, which can lead to lower production of testosterone)

• Have testicular carcinoma in situ

A painless lump or swelling in the testicle is the most common symptom, and one that is most often found by men on their own. Other symptoms include: 

• Pain in the testicle or scrotum

• An ache in the groin or abdomen

• Fluid build-up in the scrotum

• Swelling in the testicle

The American Cancer Society (ACS) recommends a self-exam after you get out of the bath or shower. Check one testicle at a time, rolling the testicle gently between your fingers and thumb. Feel for lumps, bumps, changes in size, or anything that seems out of the ordinary.

Higher level of omega-3 acids increases life expectancy by almost five years

Levels of omega-3 fatty acids in the blood are as good a predictor of mortality from any cause as smoking, according to a research using the data from a long-term study of 2,240 people over the age of 65, who were monitored for an average of eleven years since 1971. 

Researchers have found that omega-3 levels in blood erythrocytes (the so-called red blood cells) are very good mortality risk predictors. The study concludes that "Having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years". Meanwhile, being a regular smoker takes 4.7 years off your life expectancy, the same as you gain if you have high levels of omega-3 acids in your blood. 

These results may contribute to the personalisation of dietary recommendations for food intake, based on the blood concentrations of the different types of fatty acids. It reinforces the idea that small changes in diet in the right direction can have a much more powerful effect than we think, and it is never too late or too early to make these changes. 

The American Heart Association recommends eating oily fish such as salmon, anchovies or sardines twice a week because of the health benefits of omega-3 acids.

Being athletic and fit can still have High Cholesterol

Cholesterol is a waxy substance in the blood that is used to build healthy cells, but when levels get too high — due to poor diet and other lifestyle habits, existing medical conditions, genetics, or a combination of these factors — the risk of heart disease increases. That is because high cholesterol causes fatty deposits to develop in the blood vessels, and these deposits constrict blood flow to the arteries over time and may suddenly break off to form a clot, causing a heart attack or stroke. 

There are two main types of cholesterol: low-density lipoprotein (LDL), or “bad” cholesterol and high-density lipoprotein (HDL), or “good” cholesterol.

A blood test can check a person’s cholesterol levels. Test results display cholesterol levels in milligrams per deciliter (mg/dL) of blood. For adults, cholesterol ranges include:

normal: 199 mg/dL or lower

borderline: 200–239 mg/dL

high: over 240 mg/dL

However, there may be different guidelines, depending on where a person lives. For example, the recommended normal level in South Africa is below 189.5 mg/dL.

Experts often cite weight as a potential risk factor for high cholesterol. The American Heart Association (AHA) says being overweight or obese can raise bad cholesterol and lower good cholesterol, and a weight loss of 5 to 10 percent can help improve those numbers. But there are also other contributing factors, including age, lifestyle (like diet, exercise and other habits such as smoking and alcohol use), personal and family history. Thus being physically fit can still have a chance to have high cholesterol.

A cholesterol treatment plan will include good lifestyle habits involving a healthy diet plan, sufficient exercise, adequate sleep and stress reduction. 

According to Cleveland Clinic, aerobic exercise, such as walking, raises HDL cholesterol. This, combined with weight loss and a healthy diet, can also help lower LDL cholesterol. By the way, walking is a great exercise, because it is aerobic, easy to do and accessible. Other options include running, swimming and dancing.

The AHA recommends at least 30 minutes of aerobic exercise most days of the week.

Statins are the most commonly prescribed medication to treat high cholesterol and can help people who have been unsuccessful at lowering their numbers through lifestyle modifications alone. Actually, today’s medications are so good that they may normalize a person’s cholesterol numbers by themselves. 

A Salt Substitute May Cut Stroke Risk

 

Replacing regular salt with a low-sodium alternative in household cooking and seasoning may be an inexpensive and simple way to reduce the risk of stroke, heart attack and death from any cause in people with a history of stroke or high blood pressure, according to new research. 

It has long been recognized that higher potassium intake and lower sodium intake are linked to blood pressure reduction. There is limited evidence connecting them with fewer heart attacks and strokes. This new research suggests that low-sodium salt may be a simple, low-cost measure to reduce health inequities in heart disease.  

The findings show that major cardiovascular events were reduced with the salt substitute compared with the normal salt use group. Reducing blood pressure by reducing salt can make a significant impact on health. The is because hypertension is one of the main risk factors for stroke and heart disease. If blood pressure is uncontrolled and remains high, the risk for stroke and heart disease will be elevated while a low sodium diet can help reduce blood pressure.

Since the cost of salt substitutes is not very high, and it can be a practical intervention in low-income populations, thus widespread use of a salt substitute could help address health inequities related to cardiovascular disease.

As over 70 percent of our dietary sodium comes from packaged and prepared foods such as deli meat, pizza, tacos and chips, it is better to cook fresh to control the ingredients of the diet as much as possible.

In addition to lowering sodium intake, it is also important that other lifestyle factors that can help with blood pressure, such as weight loss and exercise. And more potassium in the diet can also have heart-health benefits.

Potassium helps relieve tension in the blood vessel walls, which can also lower blood pressure, according to the American Heart Association (AHA). 

The most natural way to for people to consume more potassium and less sodium is by consuming more natural sources of potassium — fruits and vegetables such as citrus fruits, bananas, tomatoes, spinach and broccoli.

Metabolism peaks at age one and tanks after 60, study finds

A study of 6,400 people from eight days old up to age 95 in 29 countries suggests the metabolism remains "rock solid" throughout mid-life.

The study, published in the journal Science, found four phases of metabolic life:

• Birth to age one, when the metabolism shifts from being the same as the mother's to a lifetime high 50% above that of adults;
• A gentle slowdown until the age of 20, with no spike during all the changes of puberty;
• No change at all between the ages of 20 and 60;
• A permanent decline, with yearly falls that, by 90, leave metabolism 26% lower than in mid-life.

Thus it peaks at the age of one, is stable from 20 to 60 and then inexorably declines. There is no change throughout adulthood. And so if you are experiencing mid-life spread, you can no longer blame it on a declining metabolic rate. And there was no metabolic surge during either puberty or pregnancy and no slowdown around the menopause. 

The high metabolism in the first years of life also emphasizes how important a moment it is in development and why childhood malnutrition can have lifelong consequences. 

The researchers said fully understanding the shifting metabolism could have implications in medicine. For example, Prof Pontzer from Duke University said it could help reveal whether cancers spread differently as the metabolism changes and if drug doses could be adjusted during different phases. 

And there is even discussion about whether drugs that modify the metabolism could slow diseases of old age.

And it "cannot be a coincidence" diseases of old age kicked in as the metabolism fell.

Prof Tom Sanders, from King's College London, said: "Interestingly, they found very little differences in total energy expenditure between early adult life and middle age - a time when most adults in developed countries put on weight."

"These findings would support the view that the obesity epidemic is fuelled by excess food energy intake and not a decline in energy expenditure."