Putting out the Flames of Inflammation!

What is inflammation? Body’s defense mechanism Necessary to begin healing process after stress/ injury

How does inflammation come about? Cells release signals to begin production of inflammatory “messengers” Inflammatory messengers bring about inflammation Stressor GMOs Overcooked foods Gluten Sleep deprivation Smoking chemicals Inflammatory cytokines Inflammatory prostaglandins Inflammatory enzymes Increased levels of C- Reactive Protein in the blood

GO GET ‘EM! INFLAMMATION CELL STRESSOR INFLAMMATORY MESSENGERS

Chronic Inflammation Constantly exposing body to stressors results in chronic inflammation Root cause of many diseases: (1)

Indicator of inflammation C-reactive protein: substance released by liver in response to inflammation Levels can be tested by blood panel to evaluate inflammation state in body High levels can indicate increased risk for heart attack, stroke, cancer and other age-related diseases (1) High levels in women were associate with 15.7 times greater risk of developing Type 2 Diabetes- Journal of American Medical Association in 2001 (2) Higher levels in elderly were associated with increased risk for all-cause, non- specific mortality- study conducted by American Journal of Medicine (3)

How do we become inflamed? Foreign bodies like pesticides, chemicals, toxins, smoking, air pollutants… Main focus: genetically-modified organisms, overcooked foods/ foods cooked at high temperatures, omega-6s, gluten, sleep deprivation

Genetically-Modified Organisms (GMOs) GMO: genetically modifying a plant to have desirable characteristics Problems with GMOs: Modified to survive heavy dosing of pesticides (glyphosate… look it up!) Increased exposure to pesticides is associated with increased inflammation in the body (4) Altering DNA creates new proteins humans have never been exposed to Increased risk for unnecessary immune response = inflammation! Limit intake of typically genetically-modified foods: corn, soy, canola oil, cottonseed oil Choose non-GMO or GMO-free foods Read labels! Be an aware consumer!

Overcooked Foods Cooking foods at high temperatures -> damages protein structures in food -> damaged proteins build up in body -> begin inflammatory cascade Consuming foods cooked at high temperatures increases production of inflammatory “messengers” in the body (1) Limit fried foods like French fries and potato chips, highly-processed “junk” foods, overcooked/ browned foods on stove, grill or oven Try raw or steamed vegetable or fruit dishes which do not require cooking!

Omega-6 Fatty Acids Two types of polyunsaturated fats: omega-6s and omega-3s Must be consumed in appropriate omega-6 to omega-3 ratio Recommended 3:1 omega-6 to omega-3 ratio Diets consisting of high omega-6 to omega-3 ratio: pro-inflammatory Western diet: about 16:1 omega-6 to omega-3 ratio…yikes! Limit foods containing high amounts of omega-6s like sunflower seeds/ oil, safflower oil, soybeans, canola oil, corn oil, peanuts, egg yolks, highly-processed “junk” foods When consuming these foods, always pair it with an omega-3 rich food! Read labels! Be an aware consumer!

Gluten Gluten = protein found in wheat Wheat-based flours, breads, pastas, baked goods Celiac Disease: allergic reaction as a result of gluten exposure Cells lining the gut become extremely inflamed, damaged and eventually lose function Do not have to have Celiac Disease to experience inflammation of the gut! Low-grade inflammation caused by gluten may be asymptomatic Limit gluten-containing products: breads, pastas, baked goods Make reasonable goals!

Sleep Deprivation Chronically losing hours of sleep Losing even two or three hours of rest per night can increase presence of inflammatory “messengers” (1) Can cause systemic (body-wide) inflammatory response! Eight hours of sleep is necessary! Try to nap or rest for 20-30 minutes per day.

A Moment of Positivity!  Take a deep breath! Here’s the good news……we can combat inflammation with some simple lifestyle changes!

How can I reduce inflammation naturally? Reducing inflammatory pathways in the body by decreasing “stressors” discussed previously and increasing anti-inflammatory foods and lifestyle choices Main focus: omega-3s, flavonoids (plant pigments), curcumin, ginger and bromelain

Omega-3 Fatty Acids Powerful polyunsaturated fatty acid with incredible anti-inflammatory properties Suppresses the production of inflammatory “messengers” and increases the production of anti-inflammatory “messengers” (1) How non-steroidal anti-inflammatory drugs (NSAIDs) work: inhibit inflammatory pathways by suppressing inflammatory “messengers”…wow! (5) Food is medicine! Increase consumption of omega-3-rich foods: flaxseed, chia seed, almonds, walnuts, salmon, olive oil, avocado Food always first, but consider a fish oil supplement: contains powerful DHA omega-3 fatty acid with potent anti-inflammatory properties

Flavonoids Plant pigment found in fruits and vegetables Reduce inflammation in a similar way to omega-3s: decrease presence of inflammatory “messengers” (6) Research regarding tart cherry consumption: Two daily doses of tart (Montmorency) cherry concentrate significantly reduced inflammatory markers (IL-6 and C-reactive protein) (7) Contains high levels of melatonin easily absorbed by humans: may aid in a healthy sleep-wake cycle (7) Vegetables and tart fruit = lower glycemic index Increase a variety of colorful fruits and vegetables…eat the rainbow! Broccoli, blueberries, apples, onion, celery, lemon, green tea

Curcumin Active anti-inflammatory ingredient in turmeric Turmeric root has been used for many, many years in Chinese and Ayurvedic medicine Reduces inflammation by decreasing levels of inflammation-causing enzymes, while reducing and preventing damage done to cells from stress (8) Used as a healing remedy in arthritis, heart disease, cancer and neurodegenerative disorders like Alzheimer’s Disease Increase intake of fresh and dry turmeric root and ALWAYS pair it with fresh black pepper (dramatically increasing absorption of curcumin in the body) Consider a turmeric supplement!

Ginger and Bromelain Bromelain- enzyme found in pineapple Both ginger and bromelain have immunomodulating (can regulate the immune system) properties Increase consumption of raw ginger root and pineapple Concentrated bromelain supplements also available

The takeaway…

You made it to the summary! Decreasing exposure to stressors and increasing anti-inflammatory foods and lifestyle choices will reduce inflammation and help protect against inflammation-based diseases.

Thank you for being here!

Resources Chronic inflammation: Disease Prevention and Treatment, Fourth Edition, by Life Extension Media. Elevated C-reactive protein and interleukin-6 predict type 2 diabetes. Journal of the American Medical Association, 2001. C-reactive protein and IL-6 predict death. American Journal of Medicine. https://people.csail.mit.edu/seneff/glyphosate/NancySwanson.pdf https://www.ncbi.nlm.nih.gov/pubmed/8922554 http://lpi.oregonstate.edu/mic/dietary- factors/phytochemicals/flavonoids/ http://healthimpactnews.com/2014/how-tart-cherries-reduce- inflammation-and-oxidative-stress/ http://www.umm.edu/health/medical/altmed/herb/turmeric