Reducing Inflammation + Supporting the Immune System

Table of Contents   Module 1: What is Inflammation? Inflammatory markers Signs and symptoms Chronic disease risk Module 2: Fighting Inflammation Acidity/alkalinity Pre-biotics and pro-biotics Essential fatty acids Module 3: Using food as medicine Nutritional basics Shifts Colorful superfoods Module 4: Anti-inflammatory living Fiber-rich and processed-free Reducing overall inflammation Supporting the immune system

  Module #4 Anti-inflammatory Living Fiber-rich and Processed-free Supporting the immune system Reducing overall inflammation

  Choose Fiber-rich Fiber helps to reduce inflammation. It does this through the anti-inflammatory phytonutrients found naturally in fruits, vegetables and whole foods, such as beans, grains, lentils and nuts. Choosing more fiber-rich foods lends itself to lowering body weight. A fiber-rich diet also helps to feed probiotic bacteria found in our gut which helps lower levels of inflammation throughout the whole body. (see resources # 8,9)

Choose Processed-free   Although canned and frozen fruit, yogurt and humus are, in fact, processed foods. These foods contribute to good health and are typically filled with whole foods. Being an aware consumer can help you make healthy choices. Look for low sodium options. Avoid hydrogenated fats. Choose water over a sugary beverage, even after a workout. For a post-workout potassium boost, grab a banana. Need a snack to make it to the next meal, choose nuts or a piece of fruit or raw vegetables. Stick to the grocery store perimeter or the local farmers market to avoid processed pitfalls. (see resource #8)

Module #4a Food Applications – Blackberry   Blackberries reduce oxidative stress in the body due to high concentrations of anthocyanins and proanthocyanidins. (see resource # 4) The phytochemicals and color compounds found in blackberries could be helpful for brain function. Antioxidants in blackberries help to support the immune system by reducing inflammation. (see resource #5)  

Supporting the immune system    When the immune system is functioning properly, it protects the body against bacteria or viral infections and can destroy cancer cells and foreign substances. If the immune system is weakened, its ability to defend the body is also weakened. This can allow pathogens to survive and flourish in the body while also increasing inflammatory markers.

Supporting the immune system Stress, diet, lack of exercise, lack of social support, not enough sleep, genetic predisposition, and exposure to toxins can all contribute to chronic inflammation. 

Reducing overall inflammation We have discussed the ways to reduce inflammation through diet. By choosing to take small steps and ultimately shifting our dietary choices to more phytonutrient-rich foods, we can reduce the amount of processed, salty, sweet, and fatty foods in our diet. We can add more fruits and vegetables into our diets and focus on incorporating superfoods, essential fatty acids, and probiotics. (see resource # 2,10)  

Reducing overall inflammation Below are some ways we can assist our bodies, in conjunction with dietary changes, to reduce inflammation and support our immune system to better respond to decreasing inflammatory markers.   Deep breathing Guided meditation Walking Exercise Connecting with friends and family Dance Talking Being creative Journaling Singing Getting outdoors Gardening Massage Yoga Sleep Relax

Module #4b Food Applications – Watermelon   PHHI helped to find that the consumption of watermelon, which is rich in citrulline, can reduce blood pressure in adults with hypertension.  (see resource # 6) The antioxidants and anti-inflammatory properties of watermelon reduce inflammation and support the immune system. (see resource # 7) Lycopene, a phytochemical found in watermelon, is being researched for its impact on bone health.

Resources   Processed foods: Whats ok and what to avoid (2016). http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/avoiding-processed-foods Anti- Inflammatory Food Pyramid (2016). https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-food-pyramid/ 7 steps to living an Anti-Inflammatory Life http://danielplan.com/blogs/dp/7-steps-to-living-an-anti-inflammatory-life/

Resources (published by Plants for Human Health Institute) 4. Inhibition of pro-inflammatory responses and antioxidant capacity of Mexican blackberry (Rubus spp.) extracts. (2010). https://www.ncbi.nlm.nih.gov/pubmed/20715775 5. Quantitative comparison of phytochemical profile, antioxidant, and anti- inflammatory properties of blackberry fruits adapted to Argentina. (2016).http://www.sciencedirect.com/science/article/pii/S0889157516300072 6. Comparison of Watermelon and Carbohydrate Beverage on Exercise- Induced Alterations in Systemic Inflammation, Immune Dysfunction, and Plasma Antioxidant Capacity. (2016). http://www.mdpi.com/2072- 6643/8/8/518 7. Effects of watermelon supplementation on aortic blood pressure and wave reflection in individuals with prehypertension: a pilot study. (2011). https://www.ncbi.nlm.nih.gov/pubmed/20616787 Graphics: 8) How fiber works 9) Fiber in foods 10) Toolkit: nutrition