1. Reducing Inflammation + Supporting the Immune System

2. 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

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

4. 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)

5. 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)

6. 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)  

7. 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.

8. 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. 

9. 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)

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

11. 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.

12. Resources
Processed foods: Whats ok and what to avoid (2016).
Anti- Inflammatory Food Pyramid (2016).
7 steps to living an Anti-Inflammatory Life

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