How do we promote this anti-inflammatory, antioxidant pathway naturally?
Nrf2 switches on our body’s own innate ability to protect itself.
Discovered in 1999 Nrf2 is a cell signaling cyto-protective pathway, found in every single cell and organ in our body.
Nrf2 is activated by:
1. Oxidative Stress
Although it is often touted as harmful, we do need some oxidative stress (ROS - reactive oxygen species) in our bodies, so we can activate Nrf2 to go to our cell nucleus and do its job. It is in fact a protective mechanism of the body to generate low levels of ROS to switch on Nrf2 to protect the cells.
2. External Stimuli
Phytochemicals are very good at switching on Nrf2 at low levels.
Rather than taking an antioxidant supplement, it is better to give our body phytochemicals to get the body to switch on its own antioxidant pathways.
Stimulation of detoxification using phytochemicals
Phytochemicals work in synergy and there is a key relationship between plants they come from when it comes to stimulating Nrf2 in the body. The following plant chemicals are superior in this stimulation:
1. Curcumin from Curcuma longa (turmeric)
2. Withanolides from Withania somnifera (ashwagandha)
3. Sulforaphane from broccoli and broccoli sprouts
4. Resveratrol from Polygonum cuspidatum (Japanese knotweed) and red wine
5. Pterostilbene from blueberries
6. Catechins from green tea
7. Rosmarinic acid and carnosinic acid from Rosmarinus officinalis (rosemary)
8. Bacosides from Bacopa monniera (bacopa)
9. Flavolignans from Silybum marianum (milk thistle)
A lot of research in the 1990s with long lived species, mole rats and mosquitoes, discovered they had very high levels of Nrf2. Nrf2 upregulates antioxidants and phase 2 liver detoxification in the body and can be utilised for longevity.
Other effects of Nrf2 include an anti-inflammatory effect within the skin and chemo prevention – stopping cancer before it gets to cancer.
It is also useful to know that omega 3 fish oils: EPA DHA block up stream anti-inflammatory pathways and work as a team with Nrf2, which blocks the downstream anti-inflammatory pathways.
When considering an Nrf2 supplement look for standardised herbal extracts as a measure of quality and effectiveness. Increasing the phytochemicals from dietary sources is also imperative.