Measuring Inflammation

Original Article @ David Ogdens Blog

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Measuring inflammation

One of the best inflammation indicators we have is a protein in the blood that acts as a proxy for inflammation, called C-reactive protein (or CRP). Levels of CRP rise and fall in response to inflammation, so knowing your CRP measurement tells you a lot about what's going on in your body. The American Heart Association and the Centers for Disease Control and Prevention have designated a CRP concentration of below 1.0 mg/L as low risk for heart problems; between 1.0 to 3.0 mg/L as average risk for heart problems; above 3.0 mg/L as high risk for heart problems. Very high levels of CRP (more than 10 mg/L) can also indicate an impaired immune response or inflammatory disease.

Since CRP is a protein found in your blood, the only way you can get information about your levels is to have a blood sample analysed through a service like InsideTracker. CRP is measured in the Performance Panel, along with testosterone, white blood cell count, potassium, sodium, zinc and chromium (in addition to the thirteen other biomarkers).

Inflammation and athletes
Athletes should be particularly concerned with monitoring their levels of CRP since performance is so closely tied to their cardiovascular fitness. Good news for athletes: consistent and moderate aerobic exercise is one of the best ways to lower inflammation. Regular exercise has actually been shown to reduce inflammation by 20-60% and to reduce white blood cell count (another marker for inflammation) during and after exercise. That's why athletes, especially swimmers, have some of the lowest levels of CRP around.

Interestingly enough, inconsistent exercise can actually have the opposite effect on inflammation. For all you weekend warriors out there, keep in mind that engaging in intense, but inconsistent exercise can increase your white blood cell levels, increase inflammation and weaken your immune system. Research has shown that prolonged strenuous exercise (i.e. running a marathon) can actually triple white blood cell levels! And athletes who over-train or over-exert themselves during competitions can weaken their immune systems, making it more difficult to recover properly.

Controlling CRP through diet
What you eat also has an effect on inflammation. To keep your levels in check, avoid eating foods that are high in fat, calories, sugar, and salt (such as fast foods). Aim for foods that are high in antioxidants like vitamins C and E, fiber, calcium, fish oils, mono-unsaturated fats, and low on the glycemic index. Specific foods that have been shown to have an effect on lowering inflammation include garlic, grapes, herbs and spices, soy protein, nuts, olive oil, black and green teas, and vinegar. (Many of these foods are consistent with following a Mediterranean Diet, a good way to keep your CRP levels in the healthy range.) Aim to eat at least six servings of fruits and vegetables per day, which will benefit much more than your CRP levels. Discover new types of fruits and vegetables to work into your daily repertoire using InsideTracker's Food Menu tool.

David Ogden
CEO TheInterbiz LLC
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