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 #1
What is inflammation?
a) Inflammatory makers
b) Signs and symptoms
c) Chronic disease risk

4. Inflammation
Inflammation happens when the immune system fights against something that may turn out to be harmful. There are two types of inflammation: acute and chronic.

5. Inflammation
Chronic inflammation occurs over a longer time and can last from months to years. Chronic inflammation results from ongoing social and mental stress or frequent consumption of fast food and processed foods. Failure to eliminate the source (or sources) of the stress can create an environment that allows chronic inflammation to flourish.

6. Researchers at North Carolina State University’s Plants for Human Health Institute (PHHI) study fruits, vegetables and herbs for their health benefits.

7. Module #1a Food Applications - Seaweed
Sea vegetables help to reduce inflammatory markers circulating in the body which helps to reduce chronic inflammation symptoms. (See Resource #5)
PHHI’s research confirmed the antioxidant capabilities of six species of Alaskan seaweed, making it highly anti-inflammatory.
Seaweed is rich in macro minerals and an alkaline rich food. Increasing alkalinity in the body also reduces inflammatory markers.
Kombu/Kelp Seaweed

8. What causes chronic inflammation?
Diet and lifestyle factors are some of the biggest contributors to chronic inflammation.
A diet filled with meat, dairy, processed and fast foods tend to be inflammatory. Foods that are high fat, high sugar and high in salt also contribute to chronic inflammation.

9. What causes chronic inflammation?
Improving food choices decreases inflammatory markers, just as reducing lifestyle stressors does. Ultimately the best way to combat chronic inflammation is a combination of changing dietary behaviors and reducing lifestyle stressors.

10. Module #1b Food Applications – Black Beans
PHHI studied the antioxidant compound in black beans for their ability to reduce inflammatory markers linked with cancer cells. (see resource # 6)
The phytochemical compounds in black beans were shown to have the ability to reduce inflammatory markers.
Back beans are rich in fiber and protein which provide overall energy and aid in digestion.

11. Chronic Inflammation: Signs & Symptoms
There are varying signs and symptoms that you may be fighting chronic inflammation (See resources # 4,10).  
Non-moving waist weight
High blood glucose levels
Puffy skin or bags under eyes
Digestive problems such as gas, diarrhea, bloating and constipation
Brain fog
Water retention
Frequently tired
Food cravings
Skin problems, such as eczema or psoriasis, or red or blotchy skin
Joint pain
High blood pressure
Stiffness
Acne

12. Inflammation & Chronic Disease
Research has indicated a strong connection between ongoing chronic inflammation and autoimmune diseases. Chronic inflammation creates stress on the body, weakening the immune system.

13. Module #1c Food Applications – Cranberry
Module #1c Food Applications – Cranberry
Fresh preparation of cranberries helps to preserve the polyphenols found in cranberry.
The phytoactive compounds in cranberry help to rid the body of bacteria, which cause an inflammatory response. (see resources #7)
Dietary consumption of cranberries leads to a reduction of chronic inflammatory markers.

14. Resources
Inflammation. (2008).
Understanding Inflammation. (2016).
What is Inflammation. (2015).
Chronic Diseases Caused by Chronic Inflammation Require Chronic Treatment: Anti-inflammatory Role of Dietary Spices. (2014).

15. Resources (published by Plants for Human Health Institute)
Chemical and in vitro assessment of Alaskan coastal vegetation antioxidant capacity. (2013).
Chemopreventive Activity of Polyphenolics from Black Jamapa Bean (Phaseolus vulgaris L.) on HeLa and HaCaT Cells (2006).
Impact of Cranberries on Gut Microbiota and Cardiometabolic Health. (2015).  
Graphics:
8) How inflammation affects the body.
9) Your body on inflammation
10) Chronic inflammation too much of a good thing.