HOW TO PREVENT CHRONIC INFLAMMATION High school Health Class Morgan Oliver

What is Chronic Inflammation? Acute Chronic  A rapid or slow onset but is characterized its persistence lack of a clear resolution  It occurs when the tissues are unable to overcome the effects of the injuring agent.

Think about it…  Transient phase in the healing process.  Normal healing cannot occur.  12 of the 15 leading causes of U.S. deaths in 2009

Americas Silent Killer  Inflammation = immense damage to the body.  Common bond between most chronic conditions.  Fundamental role nearly every disease process.

Effects On The Body

Triggers of Inflammation Chronic inflammation can be triggered by cellular stress and dysfunction, such as that caused by excessive calorie consumption, elevated blood sugar levels, and oxidative stress.

Combat Inflammation  Nutrition  Exercise  Get adequate hours of sleep  Regulate Blood Sugar  Keeping a positive attitude  Promote intestinal integrity with proper flora and nitric oxide

Quick Prevention Tips!  Trans fatty acids  Saturated fatty acids  High glycemic index foods  Excessive alcohol  Smoking  Excessive exercise  Omega-3 fatty acids  Low cholesterol diets  Low glycemic index foods  Dietary fiber  Moderate alcohol intake  Physical activity Increases InflammationReduces Inflammation

Prevention: Keeping a positive attitude Stress prevention Psychology impacts biology! Subjects dealings with a high level of stress showed immune cells becoming more inflamed because the hormone cortisol could not act effectively.

Prevention: Breath Clean Air Smoking triggers an immunologic response to vascular injury, which is associated with increased levels of inflammatory markers. Stop Smoking !

Prevention: Nutrition Fatty fish Omega-3 fatty acids Eat at least 3x a week! Whole Grains Fiber (reduce levels of C reactive protein) Dark Leafy Greens Vitamin E Nuts Rich in fiber, calcium, & vitamin E

More Fighting Foods Oils Oleic acid Omega - 9 Garlic Reduce swelling Green Tea High flavonoids Turmeric

Foods That Cause Inflammation The stomach, larynx & liver become inflamed GMO is linked with stomach inflammation. Aim for 13g or less per serving.

Foods to Limit (continued) Artificial Sweeteners Limit Dairy Products Processed Foods Hydrogenated Oils Gluten ProductsMeat consumption

Prevention: Exercise Weight training reduced markers of inflammation in obese, postmenopausal women, in the ABSENCE of changes in body composition. Aim for a steady minutes exercise 5x a week!

A study showed 49% of participants adhered to at least 2.5 hours per week of moderate to vigorous activity and were able to maintain lower levels of inflammation than their less active counterparts.

Prevention: Adequate Sleep  Sleep deprivation disrupts cytokines & C-Reactive proteins  Lack of sleep leads to changes in blood vessels linked to heart disease

Heart Disease Cancer Arthritis Alzheimer's Irritable Bowl SyndromeLower respiratory diseaseDiabetes