1. by Dr. Jen Mundt This presentation is protected under copy-right and is not to be copied, distributed, or used in any way without the express written consent of Dr Jen Mundt

2.  Immune response to overwork of a joint, injuries, bad diet, pathogens, etc.  Prolonged inflammation, known as chronic inflammation, is characterized by simultaneous destruction and healing of the tissue from the inflammatory process.

3.  Increased inflammation causes:  Joint destruction  Cardiovascular disease  Chronic Allergies  Nutrient deficiencies

4. What to eat & What NOT to eat!

5.  Cow’s milk, beef, liver, pork, lamb  Arachidonic acid is the direct precursor to pro- inflammatory and pain-promoting immune markers  Saturated fats: activates pro-inflammatory markers  Cream: marked oxidative stress and lipid peroxidation that lasts for 3 hours after you eat  Corn oil: rapidly activates pro-inflammatory effect

6.  High glycemic OR carbohydrate dominant foods (white bread, sugar, high-carb fast-food- style breakfast):  Oxidative stress  Inflammation  Suppressed immune function  infection or dysbiosis  Promotes bacterial overgrowth – inherently pro- inflammatory  Chemical preservatives & artificial sweeteners

7.  Whole Foods:  Fruits  Veggies  Seeds  Nuts  Whole grains  Omega-3, Omega-6 & Omega-9 Fatty acids  Lean Sources of Protein  Lean meats  Fatty cold-water fish  Soy  Whey proteins

8.  Organic Foods  Non-genetically modified (usually, but not always)  Non-irradiated  Grown without pesticides, herbicides, non-organic fertilizers, antibiotics or hormones  More nutrients  Taste better  Meats: Grass-fed, grass-finished organic meats

9.  Critical in detox process of liver  Toxic build up  systemic manifestations  Maintains energy  Promotes healthy functioning of liver, kidneys & other organs  Provides liquid to lubricate joints  BEWARE of “sports drinks” OR “high energy drinks”  High in sugar (pro-inflammatory)  Try Electrolyte mix instead

10.  Alpha-Lipoic Acid (ALA), EPA, DHA, GLA and oleic acid:  fatty acid supplementation  Anti-inflammatory  Maintains integrity and functionality of cells

11.  Vitamin C  Anti-inflammatory  Builds & maintains collagen (component in all connective tissue, including cartilage)  Take with alpha lipoic acid  Vitamin D  Common deficiency  Chronic illness or chronic musculoskeletal pain  Anti-inflammatory  Immune boosting

12.  Vitamin E  Natural (d-alpha) tocopherols OR  D-a-tocopherol succinate

13.  Bioflavonoids  Decreases bruising  Decreases edema due to inflammation  Green tea  Antioxidant  Resveratrol  Antioxidant  Curcumin  Extremely anti-inflammatory

14.  Quercitin  Anti-inflammatory  Antioxidant  Antihistamine  Ginger  Extremely anti-inflammatory  Bromelain

15.  Glucosamine sulfate  Stimulates manufacture of GAGs by chondrocytes and promotes incorporation of sulfur into cartilage  Increases ability to absorb shock  Absorption rate 90-98%  Chondroitin sulfate, bovine cartilage  Mixed of intact or partially hydrolized GAGs  Absorption rate 13%

16. Jen Mundt, ND j.mundt@scnm.edu