To be sure, you may want to see your doctor and test for markers of Silent Inflammation, such as:

1) Silent Inflammation Profile (AA: EPA Ratio)
If you ask your doctor about it, he or she may not know this yet. SIP measures the ratio of the pro-inflammatory eicosanoids versus the anti-inflammatory eicosanoids. SIP is the Arachidonic Acid (AA): EPA (EicosaPentaenoic Acid) ratio. This is done via a blood test, and done indirectly as eicosanoids (EPA) are fleeting hormones that last a few seconds making them challenging to measure. But, AA is the source of pro-inflammatory eicosanoids and can be measured. EPA is an anti-inflammatory omega-3 fatty acid and can be easily measured in the blood. The stats I found are for Americans, who typically have a ratio of 20:1 (very bad!). Ideal is 1.5:1 (< 3:1 is good).

2) Indirect Biomarkers 
Fasting insulin levels – an easy one to carry out by your doctor. I have had this don before. Ideally, you’ll want your fasting insulin levels to be below 5 uIU/ml. This is far lower than the 12 uIU/ml that is considered normal.

Triglyceride (TG) to HDL ratio – your standard cholesterol test. Levels above 2:1 indicate you have some silent inflammation. The TG/HDL ratio coincides with insulin levels.

Percent body fat and waist size – A weaker indicator of silent inflammation but easy to do. For BMI (Body Mass Index) for men, < 15% is good. For women, < 22% is good. Personally I always take BMI with a pinch of salt especially for those who are very muscular, as muscles add weight and weigh more than fat. Waist size measured at the level of your belly button or the half way point between your lower rib and the tip of your hip bone. For men a waist size < 40 inches is good (< 35 inches is optimal). For women, < 35 inches is good (and < 30 inches is optimal).

Don’t despair! If you have symptoms or biomarkers to suggest silent inflammation it doesn’t mean you’re doomed to have it for life. Reducing silent inflammation is most likely the single best act you can do to improve your health. Silent inflammation is very much under your control! :)

So, what can we do to help ourselves?

The real answer to controlling inflammation and preventing disease lies in nutrition. Certain foods, nutrients and herbs have powerful anti-inflammatory effects.

Omega-3’s: Our body’s own anti-inflammatory system depends primarily upon the balanced consumption of omega-6 and omega-3 essential fats and saturated fats. These help deter and control silent inflammation. Omega-3 fatty acids can be found in fish oil, nuts, seeds, fish and supplements.  And remember you need to balance your Omega 3 and 6 intake with the rest of your diet, so you may want to see a nutritionist or health coach to be certain you are providing your body with the appropriate ratio. For example, if you eat unhealthy foods, you are likely to need more Omega 3’s and 6’s when compared to a person that eats all healthy foods. Omegas have also been known to slow down cancer cells development and forestall the progression of Alzheimer’s Disease, while enhancing brain function.

Probiotics: Probiotics support and balance good bacterial health in our gut. They can be found in food or supplements. Yogurt, fermented milk and some soy beverages contain probiotics that are generally safe for consumption. There have been conflicting reports about Probiotic supplements. Thus, it is advised to consult your doctor first. If your bacteria level goes haywire and you experience a fungal or bacterial infection, anti-fungal and anti-bacterial medications may be important and needs to be prescribed by your doctor.

Turmeric: This is one of nature’s most powerful antiseptic and antibacterial agents with strong anti-inflammatory properties. You can find Turmeric in most nutrition stores after you check with your physician to make sure it’s right for you.

Resveratrol: Found in red wine, peanuts and blueberries, Resveratrol tackles silent inflammation. In fact, there is even a Resveratrol pill that is said to be the equivalent of 1000 bottles of red wine. The benefits of Resveratrol have been documented in many studies and clinical trials, including: cancer prevention, diabetes and weight control, as well as, enhanced cardiovascular health, memory, strength and endurance.

Garlic and Ginger: Both are known to be anti-inflammatory and help stimulate the immune system.

Vitamin D-3: If your doctor identifies that you have a Vitamin D deficiency, Vitamin D supplements may help.  Vitamin D helps kill viruses, fungus and bacteria that may silently stir in your body. Vitamin D deficiency has been linked to a cancer risk, bone diseases, birth defects, and Crohn’s disease (inflammatory bowel disease). Vitamin D is produced by our bodies after sun exposure, and found in foods like raw milk butter, salmon and tuna, beef, fish oil, and egg yolk.

Anti-inflammatory Drugs: Personally I like the herbal and more natural approaches better. A 2004 study published in the journal, Oncogene found that curcumin (as well as resveratrol) were effective alternatives to the drugs such as aspirin, ibuprofen, sulindac, phenylbutazone, tamoxifen, etc. But if your condition is chronic, you may need a medical intervention for the short term, in which case, please consult a medical professional.

Remember: Silence is definitely not Golden when it comes to inflammation!

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Article Contributed by:
Sally May Tan
Nutrition Warrior, Health Coach, Entrepreneur

Layout and design:
Sonia Ong

Sources:
Barry Sears, PhD., Get into the wellness zone, The Role of Anti-Inflammatory Diets, IIN Lecture series.
Journal of The American College of Nutrition
Yale Journal of Biology and Medicine
Dr. D. Lundell.  

A rippling and rallying cry for a change in our diet across institutions and the media is making itself increasingly loud in recent years.

Small wonder, it takes little to notice that we as a population are fatter and sicker than we have ever been. Even if you are the most reclusive of couch potatoes, the television or Internet has most certainly not spared you from the message. The barrage of solutions targeting every angle of our health problems that the commercial world has dumped on us in the recent decade has at times been futile and most times disorienting . If you remember the diet books that were all the rage in the 90s: South Beach, Atkins, The Zone,  The Caveman diet, anyone remember the Cabbage Soup diet, or the Grape diet? That and the immense popularity of Dr Oz on television, the yoga craze, slimming centres, and the rise of the mega gyms, you know you have either been thinking about this or subconsciously reprogrammed to say that something is definitely wrong (so that you can consume the new headlines). But how can it be?

The Problem
As a child of the 80s, I was schooled in the wisdom of the pyramid. Eat more carbs, less fat: Fat is the enemy. A whole generation lived and breathed the pyramid. A whole fat-free (though high sugar) industry pandered to the rhetoric and recent statistics by The International Food Information Council's 2013 Food & Health Survey indicate that 69% of consumers  strongly or somewhat agree with the statement "I try to eat as little fat as possible," prove we got the message, a little too well.

In recent years, the increased problems,  have prompted researchers to question our most revered pyramid.If the pyramid is so sacred, assuming we are all moderately health conscious, why are we all suffering? The diet books of the 90s sought to turn it upside down and inside out. Suddenly, carbs are the enemy and protein is in. And now, the authorities are telling us to eat more fat. It now seems like everything is fair game.

To be fair, there is always some grain of truth in every message.
I am inclined by personal experience swinging helter skelter with the diet trends, to see some sense in the new fat-friendly propaganda of the 21st century. Research supports experience that some fat in the diet satisfies tastebuds sooner and bellies longer. It also seems to explain why french women can load up on those croissants on a daily basis yet stay so svelte.
Sugar must ultimately be reduced if we are to manage our serum cholesterol, lipid levels, overall responsiveness, calm and health. And calorie management really works.

For most of the educated world that reads their food labels, I think we'll come out ok. As we grapple with the confusion of what to eat, I feel most people in the modern world will eventually find the right balance for themselves- in accordance with their individual needs and constitutions.

My greatest concern is for those straddling the poverty line. How soon can BigCo respond as a whole to the new need for better nutrition for the poor?
The days of fat-free, high sugar must be numbered, to give the poor a chance to obtain affordable food that won't also create a burden for society. Time to move faster Big Co.

 By Sonia Ong, Diet dilettante, Nutrition lover

As smooth as brazil and macadamia nuts, slender as almonds, tastes like butter, the latest nut to try is non other than the Pili nut. 

These melt-in-your-mouth delights hailing from volcanic soil in the Philippines are also rich in Vitamin E and magnesium, omega fatty acids, all 8 essential amino acids, potassium, phosphorus, calcium and B-complex vitamins. 

Available in Singapore at Four Seasons Market and all Sasa stores or online at www.orevoworld.com. SGD$7.50 for 34g. 

Widely available in Hong Kong and Macau at most mainstream specialty food stores.  


And new to the United States since August 2013. 

Also featured here: 
http://online.wsj.com/article/SB10001424127887323968704578650020593473056.html

If you haven't noticed it on the shelves in the past year, it'll soon be getting harder not to notice it. Argan oil or 'liquid gold' is the latest darling of the cosmetic industry and the Moroccan government. From just two products in 2007, it became the main ingredient in over one hundred products in 2011. Plans are being made to increase production to 4000 tonnes in 2020. This Moroccan product rich in antioxidants, essential fatty acids, vitamins and minerals, is known for its highly moisturising purposes. It is used for hair serums and in skin moisturiser, good for acne, flakey skin, wrinkles and dry hair. It's even used for healing rheumatism and burns. 

1. Face Moisturizer - After cleansing morning and/or night, massage a few drops of argan oil directly onto your face and neck. Since argan is considered a dry oil, it absorbs quickly and is not greasy. If you want to use it as a serum, apply your night cream after the oil absorbs into the skin.

2. Hydrating Toner – Add a few drops of argan oil to your favorite facial toner to hydrate and tone simultaneously. You can make your own toner by adding a few drops of argan oil to Rose or Orange Blossom water.

3. Rejuvenating & Brightening Face Mask – Add a few drops of argan oil to your store-bought mask. Alternatively, make your own mask by mixing 1 tablespoon of lemon juice, 3 teaspoons of Greek-style yogurt, 1 tablespoon of honey and 3 drops of argan oil in a bowl. Apply on a clean, dry face and leave on for 10 minutes. Rinse off with warm water.

4. Exfoliating Lip Scrub and Moisturizer – To smooth and moisturize your lips, add a few drops of argan oil and vanilla extract to fine brown sugar. Lightly massage into lips using circular motion and rinse off.

5. Face Glow – Add a drop or two of argan oil to your foundation, bronzer or tinted moisturizer for a dewy, luminous glow.

6. Leave-on Conditioner – After the shower, while your hair is still wet, add a few drops of argan oil to your hair, ends and scalp to hydrate and moisturize. It’s especially nourishing if your hair is dry from daily use of a blow dryer, straight-iron or curling iron.

7. Hair Styling Shine – When your hair is dry, use as a styling product by adding a few drops of argan oil to the palms of your hand. Rub your hands together and run your fingers through your hair to create shine and tame frizz. You only need a small amount. It lasts a long time.

8. Overnight Hair Treatment – Massage a generous amount of argan oil into your hair, ends and scalp. Wrap your hair and leave it on while you sleep. In the morning, wash your hair and you’ll have luminous, soft locks.

9. Cuticle and Heel Softener – Massage a few drops of argan oil into your cuticles to soften, moisturize and encourage nail growth. Use as an overnight treatment to nourish cracked heels by working a good amount into your feet and toes. Cover with socks and wake up to supple feet.

10. Body and Bath Oil – Add a few drops of argan oil directly onto your skin, into the bath or body lotion. It’s safe to use on a baby and to help minimize stretch marks on a pregnant belly too.