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 #2 Fighting Inflammation   Acidity/alkalinity Prebiotics and probiotics Essential fatty acids

Ways to fight chronic inflammation   If the immune system is supported by a diet rich in phytochemicals and antioxidants, it is better equipped to reduce inflammation while supporting a quick reacting immune system. In this module, we will discuss ways to help support your body’s natural ability to fight inflammation, support the immune system and use food as medicine.

Acid & Alkalinity   Disease is only able to grow in an acidic body, which makes a friendly environment for viruses, bacteria, and harmful organisms to grow. Balancing pH is essential in fighting inflammation. Having a balanced pH that favors a slightly alkaline state helps the body to absorb nutrients and effectively utilize them so they are able to help in reducing inflammation. (see resource #1)

All of these symptoms are related to acidity: Acid & Alkalinity   Long term acidic  states increase the risk of chronic diseases (see resource #11). The body becomes weakened by the increased inflammation and reduced absorption of vitamins and minerals in the highly acidic state. All of these symptoms are related to acidity:   headaches back pain cysts indigestion congestion bloating colds arthritis flu high blood pressure

Acid & Alkalinity A diet that is heavy in processed foods, meats and dairy leads to a more acidic state. A diet rich in fruits and vegetables lends itself to increasing alkalinity and helping your body better utilize nutrients. In better using nutrients, your body is able to fight inflammation. (see resources # 8,9)

Module #2a Food Applications – Mango PHHI’s research was able to show the mango had the ability to impact the microbial profile of the gut. Mango is rich in pre-biotic fiber which not only helps promote the growth of good bacteria, but also helps to reduce inflammation. See Resource # 4) The vitamins found in fresh mango help support heart health.  

Prebiotics & Probiotics   Research has found that bacteria is not always bad or harmful. In fact, good bacteria (probiotics) help us in a multitude of ways. The helpful bacteria found in the gut microbiome (from the mouth to colon) is essential in the fight to reduce inflammation. There are over 100 trillion bacterial cells found in our guts. They outnumber our bodies cells ten to one. With such a high presence of bacterial cells in our gut, they have the potential to significantly impact overall health. (see resources # 12,13)

Prebiotics & Probiotics Prebiotics serve as the food for probiotics to be built from. The body can only access prebiotics through consumed foods. Probiotics come from our food, but can also be ingested as supplements. Probiotics work in ways we are just beginning to understand in science but the consensus remains that they enhance immune defense and help the body excrete toxins (which are inflammatory).  

A diet rich in prebiotics and probiotics not only helps support the body with good bacteria. They help the body utilize nutrients, reduce inflammation, and bring the body closer to an alkaline state. A healthy gut provides a friendly neighborhood for probiotics to grow and thrive which directly impacts reducing inflammation.

Module #2b Food Applications - Blueberry   Blueberries are rich in prebiotics and have the ability to change the gut profile. (see resource # 5) Consumption of blueberries can reduce overall inflammation in all systems of the body. (see resource # 6) The antioxidants found in blueberries support the whole body and the immune system.

Essential Fatty Acids   Essential fatty acids (see resources # 2,3,14)  are the good fats. These are fats found naturally in foods. Essential fatty acids must be ingested and are required, or “essential” for good health. Essential fatty acids (also referred to as Omega’s) are responsible for muscle building, weight loss, regulating blood pressure, transporting oxygen, and managing pain and inflammation.

Essential Fatty Acids Saturated fats are widely consumed in the typical American diet. We find saturated fats in fast food, animal products, and processed foods. A diet high in saturated fats creates inflammation, raises ‘bad’ cholesterol levels, and increases the risk for heart disease.

Module #2c Food Applications – Walnuts   Walnuts are rich in essential fatty acids; especially Omega-3. Walnut has been researched for its role of changing cancer cell pH to a more alkaline state, neutralizing cancer cell growth. (see resources # 7) Walnuts decrease c-reactive proteins which are linked with inflammation.

Resources   The Alkaline Diet: Is there evidence that an alkaline pH diet benefits health? (2012). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/ Biological significance of essential fatty acids. (2006). https://www.ncbi.nlm.nih.gov/pubmed/16944615 Essential Fatty Acids. (2017). http://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids

Resources (published by Plants for Human Health Institute) Mango Supplementation Prevents Gut Microbial Dysbiosis and Modulates Short Chain Fatty Acid Production Independent of Body Weight Reduction in C57BL/6 Mice Fed a High Fat Diet. (2015). http://www.fasebj.org/content/30/1_Supplement/1166.6.short In vitro and in vivo evaluation of the prebiotic activity of water-soluble blueberry extracts. (2009). https://link.springer.com/article/10.1007/s11274-009-0011-9 Berry and Citrus Phenolic Compounds Inhibit Dipeptidyl Peptidase IV: Implications in Diabetes Management. (2013). https://www.hindawi.com/journals/ecam/2013/479505/ Cytotoxic effects of ellagitannins isolated from walnuts in human cancer cells. (2014). https://www.ncbi.nlm.nih.gov/pubmed/25264855  

Resources Graphics: 7) More acid/ more alkaline list 8) Alkaline food chart 9) pH spectrum 10) How acidic foods affect the body 11) Pro’s of probiotics 12) Gut microbiome 13) Food sources of omegas