Commonly accepted causes of inflammation are listed below:
- Exposure to chemicals and pollutants. e.g. air pollution, chemical exposure at work or home, or even through our food.
- Chronic stress
- Eating while stressed or upset contributes to inflammation
- High glycemic foods, and highly refined or processed foods
- A high intake of omega-6 fatty acids, in respect to omega-3 fatty acids
- Aging (researchers have even coined the term “inflamm-aging”)
Taking this one step further, we identify specific risks frequent travelers have for increased inflammation:
- Ongoing, increased stress is par for the course with frequent travel.
- Heightened stress has been shown to influence less healthy eating choices.
- Air travelers repeatedly are subjected to pollutants like jet fuel, as well as chemicals used in hotel rooms, etc.
- Travelers are at higher risk for consuming processed or packaged foods. These foods are more likely to include chemicals, food additives, and/or genetically modified ingredients. Such foods are also more likely to include highly refined ingredients and to be high glycemic foods.
- Travelers are at increased risk of not being able to manage a healthy ratio of omega 3 fatty acids to omega 6 fatty acids. Travelers specifically are at risk for over-consuming omega 6 fats and under-consuming omega 3 fats, leading to unregulated and increased inflammation.
- Many restaurants and vendors will use cheaper oils that include more omega 6 fats, e.g. corn, soybean, canola, safflower, and sunflower. In addition, canola, corn, and soybean oils are all likely genetically modified if they are not certified organic.
- Processed and packaged foods (mentioned above) are more likely to include unhealthy fats and/or a predominance of omega 6 fats.
- Air travelers are subjected to ionizing radiation, specifically cosmic radiation, on every single flight. While there are many unknowns around cosmic radiation, ionizing radiation is “linked to cancer and reproductive problems” per the CDC1, and recommended restrictions exist for pregnant women and aircrew. This would be a factor for frequent travelers with weekly international flights or ongoing multiple flights per week.
This list reads like a recipe for disaster and inflammation. So what can we do to avoid excessive inflammation from frequent travel?
The short answer is to take control and intentionally follow anti-inflammation diet protocols and principles everywhere, as much as possible. This is not an easy answer, however.
This means identifying sources for a wide variety of fresh, whole, organic foods in each and every destination. This means incorporating known anti-inflammatory foods such as turmeric, ginger, flavonoids, carotenoids, and healthy omega-3 fats. This means knowing what oils are being used, not only in salad dressings but with all cooking and preparation methods. The level of detail, knowledge, and research required is daunting. (Trust us – we know… We do this for our concierge customers)
The simplest first step is to attempt to eat a wide variety of whole foods, especially including leafy green vegetables and various other vibrant-colored vegetables and fruits.
And what about using over-the-counter medication? If inflammation is the culprit, why not take NSAIDs like aspirin, ibuprofen, and naproxen, specifically formulated to decrease inflammation? While NSAIDs may have their time and place – they are neither safe nor effective for long term use. Repeated and/or excessive use can be dangerous and detrimental to our liver and other internal organs (stomach, kidneys, etc) – and can cause more problematic conditions and events.
Turmeric is a safer alternative that may be consumed or taken daily by most people. As little as 1-2 teaspoons daily can be beneficial. Just be sure to consume black pepper in conjunction with the turmeric to maximize absorption. (Always discuss with your physician, and avoid turmeric if you are pregnant or are taking blood-thinning medication)
For more detailed information on anti-inflammatory nutrients and whole foods, see here.
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Research / References:
1 https://www.cdc.gov/niosh/topics/aircrew/cosmicionizingradiation.html
“What aircrews should know About Their Occupational Exposure to Ionizing Radiation” https://www.faa.gov/data_research/research/med_humanfacs/oamtechreports/2000s/media/0316.pdf
Kiecolt-Glaser JK. Stress, food, and inflammation: psychoneuroimmunology and nutrition at the cutting edge. Psychosom Med. 2010;72(4):365-9.
Gao Y, Bielohuby M, Fleming T, et al. Dietary sugars, not lipids, drive hypothalamic inflammation. Mol Metab. 2017;6(8):897-908. Published 2017 Jun 20. doi:10.1016/j.molmet.2017.06.008
Omega 6 rich diet and inflammation: https://doi.org/10.1016/j.plefa.2018.03.004
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