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

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.

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.  

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

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

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.

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.

  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.

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

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.  

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.

Resources Inflammation. (2008). https://www.nature.com/nature/journal/v454/n7203/pdf/454427a.pdf Understanding Inflammation. (2016). http://www.johnshopkinshealthreview.com/issues/spring-summer-2016/articles/understanding-inflammation What is Inflammation. (2015). https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072482/ Chronic Diseases Caused by Chronic Inflammation Require Chronic Treatment: Anti-inflammatory Role of Dietary Spices. (2014). https://www.omicsonline.org/open-access/chronic-diseases-caused-by-chronic-inflammation-require-chronic-treatment-2155-9899.1000238.pdf  

Resources (published by Plants for Human Health Institute) Chemical and in vitro assessment of Alaskan coastal vegetation antioxidant capacity. (2013). https://www.ncbi.nlm.nih.gov/pubmed/24147955 Chemopreventive Activity of Polyphenolics from Black Jamapa Bean (Phaseolus vulgaris L.) on HeLa and HaCaT Cells (2006). http://pubs.acs.org/doi/abs/10.1021/jf052974m Impact of Cranberries on Gut Microbiota and Cardiometabolic Health. (2015).   http://advances.nutrition.org/content/7/4/759S.full#aff-10   Graphics: 8) How inflammation affects the body. 9) Your body on inflammation 10) Chronic inflammation too much of a good thing.