Foods to Fight InflammationPRESENTED BY ECO NUTRITION

Pre-Assessment Questions1) What is Inflammation?

2) Is inflammation bad?

3) Name a type of food that may cause inflammation.

4) Name a type of food that can fight inflammation.

What is Inflammation?•Defined as: “an innate, non-specific response to cellular injury”

•Part of the body’s immune response

•Body’s attempt to heal itself

•Without inflammation wounds would never heal

•Part of the immunity we’re born with

Acute vs. Chronic InflammationACUTE INFLAMMATION

•Starts Rapidly

•Quickly Becomes Severe

•Signs & Symptoms typically only present for a couple of days

•Examples of:• Sore throat from cold or flu

• Acute bronchitis

• A scratch or cut on the skin

• Acute sinusitis

CHRONIC INFLAMMATION

•May be Silent

•Long term

•Caused by:• failure to eliminate whatever caused the acute

inflammation• Autoimmune response• A chronic irritant of intensity that persists

•Examples of:• Asthma• Chronic sinusitis• Chronic peptic ulcer

Causes of InflammationACUTE INFLAMMATION

•Foreign Invasion• Infection

• Chemical exposure

• Allergen

•Physical damage

•Trauma

CHRONIC INFLAMMATION

•Poor diet

•Lack of exercise

•Obesity

•Cigarette smoking

•Chronic unmanaged stress

•Food allergy or sensitivity

•Poor sleep habits

•Overconsumption of alcohol*

•Toxins

Acute vs. Chronic InflammationSigns/Symptoms of Acute Inflammation

•Redness

•Warmth

•Swelling

•Pain

•Altered function

•Fatigue

•Malaise

•Fever

Signs/Symptoms of Chronic Inflammation

•Unresolved acute inflammation

•Chronic pain

•Weight gain

•Digestive problems

•Chronic fatigue

•Headaches

When & Why is Inflammation Good?•Acute inflammation = good

•Helps us determine “friend from foe”

•Natural and protective response to injury to cells

•Allows us to repair, heal, and prevent further injury

When & Why Is Inflammation Bad?•Chronic inflammation = bad

•Body is no longer able to determine “friend from foe”

•Overactive immune response in the body

•Leads to chronic illness (including heart disease, obesity, diabetes, cancer, etc…)

•Limits our ability to fight off threats

•Affects function of body systems and organs

Who Should Be Concerned About Inflammation Today?

Everyone! But particularly those with chronic diseases including, but not limited to:

•Rheumatoid Arthritis

•Asthma

•Tuberculosis

•Ulcerative Colitis & Crohn’s Disease

•Cancer

•Cardiovascular Disease

Foods That Cause Inflammation•Trans Fats

•Refined Carbohydrates

•Dairy

•MSG

•Gluten

•Processed Foods

•Alcohol*

•Excess of or high ratio (compared to Omega-3 fatty acids) of Omega-6 fatty acids

•Nightshades: white potato, pepper, tomato, and eggplant?????

•Sugar

All About Refined SugarIncreases insulin levels which:

•Puts immune system on high alert -> inflammation

•Hormone levels skewed towards inflammation when insulin is high

•Activates enzymes that release arachidonic acid

Produces Advanced Glycation End- Products (AGEs)

•To breakdown AGEs immune cells secrete inflammatory messengers

Foods that Fight Inflammation•Herbs & Spices: Garlic, Ginger, Turmeric, Cinnamon

•Nuts & Seeds: Almonds, Walnuts, Pine nuts, Pistachios, Hemp Seeds, Flaxseed, Chia Seed

•Fruits: Avocado, Blueberries, Oranges, Strawberries, Cherries, Blackberries

•Vegetables: Broccoli, Carrots, Kale, Spinach, Sweet Potatoes, Swiss Chard, Onions, Garlic

•Legumes: Beans

•Oils: Olive

•Seafood: Salmon, Tuna, Anchovies, Sardines, and Other Cold Water Fish

•Fiber

The Anti-Inflammatory Diet-What to Eat•Vegetables: at least 4-5 servings daily (1 serving = 2 cups of salad greens or ½ c. cooked, raw, or juiced)

•Fruits: 3-4 servings daily (1 serving= 1 medium piece, ½ c. chopped, or ¼ c. dried)

•Whole Grains: 3-5 servings daily (1 serving = ½ c. cooked)

•Pasta: 2-3 servings weekly (1 serving= ½ c. cooked)

•Beans & Legumes: 1-2 servings daily (1 serving= ½ c. cooked)

The Anti-Inflammatory Diet-What to Eat•Healthy Fats: 5-7 servings daily (1 serving= 1 tsp. oil, 2 walnuts, or 1 oz. avocado)

•Fish & Seafood: 2-6 servings per week (1 serving= 4 oz. fish or seafood)

•Whole Soy Foods*: 1-2 servings daily (1 serving= ½ c. tofu/tempeh, 1 c. soy milk, or ½ c. cooked edamame)

•Cooked Asian Mushroom: unlimited amounts

•Healthy Herbs & Spices: unlimited amounts

The Anti-Inflammatory Diet-What to Eat (continued)•Other Sources of Proteins: 1-2 servings weekly (1 serving= 1 oz. cheese, 1-8 oz. serving of dairy, 1 egg, or 3 oz. cooked poultry or skinless meat)

•Tea (White, Green, or Oolong): 2-4 cups daily

•High Quality Multivitamin/Multimineral: daily

•Red Wine (optional): no more than 1-2 glasses daily

•Healthy Sweets (sparingly)

The Anti-Inflammatory Diet-Why Does it Work?•Eliminates common allergens

•Low glycemic Index

•High in phytonutrients

•High in antioxidants

•High in omega-3 fatty acids

•High in fiber

•High in water content

The Anti-Inflammatory Diet-Additional Tips•Use organic products whenever possible

•Buy fruits and vegetables in season or frozen

•Variety, Variety, Variety: Color, cooking methods, and raw vs. cooked

•Try to reduce consumption of animal products overall

•Drink pure water and beverages that are mostly made of water

•Cook pasta al dente and opt for non-flour options

Dr. Weil’s Anti-Inflammatory Diet

The Anti-Inflammatory Diet-What Not to Eat•Artificial Sweeteners, Colors, Flavorings

•Trans Fats

•Refined Carbohydrates

•Processed Foods

•Refined Sugar

•Alcohol (except 1-2 glasses of red wine daily- optional)

•Gluten

•Dairy (Reduced)

•MSG

The Importance of Healthy Fats•Needed to transport fat soluble nutrients and vitamins

•Make up every membrane of every cell in the body

•Supports and cushions internal organs

•Can be used as an alternate source of fuel for the body

•Slows down carbohydrate digestion and promotes satiety

•An essential constituent of the myelin sheath on nerve cells

•Necessary in children for proper growth, immunity, and happiness

What Type of Healthy Fats Should I Eat?•Saturated Fat: Good sources include animal protein, lard, butter, coconut oil

•Monounsaturated Fat: Good sources include olive oil, avocados, and most nuts

•Polyunsaturated Fat: Good sources include walnuts, sunflower seeds, sesame seeds, flaxseed, and fatty fish

•Essential Fatty Acids• Omega-3: Found in salmon, mackerel, halibut, sardines, tuna, flaxseeds, fish oil/cod liver oil, flaxseed oil,

pumpkin seeds, pumpkin seed oil, walnuts, walnut oil

• Omega-6: Good sources found in nuts and seeds

Debunking the Fat Myth•Fat does not make you Fat

•Its not about quantity, its about the type of fat

•Lack of fat in the diet results in malabsorption of fat soluble vitamins and nutrients

•Lack of fat in the diet may cause gall bladder problems

•The body cannot synthesize Omega-3 & Omega-6 fatty acids

•Low-fat foods are often high in refined sugar

The Importance of Cholesterol•Needed for production of sex hormones and vitamin D synthesis

•Needed to produce bile salts

•Component of all cell membranes in the body

•Necessary for neurological function

•Synthesized by the body

•Requires by infants for proper brain development

•Required for healing

•Naturally cholesterol-rich whole foods are an important source of choline

Debunking the Cholesterol Myth•Increased cholesterol levels may be indicative of chronic inflammation

•Decreased cholesterol levels may cause higher risk of depression symptoms

•Statin drugs deplete the body of the important antioxidant CoQ10

•It is impossible to eat enough cholesterol containing foods to supply the amount needed by the body

•Low levels of cholesterol may lead to cancer, anxiety, preterm birth, and low birth weight

Want to Learn More?Come see a Clinical Nutrition Intern at the Natural Care Center at Maryland University of Integrative Health (MUIH)!

For more information or to schedule an appointment, call the Natural Care Center at 410-888-9048 ext. 6614 or email naturalcarecenter@muih.edu.

http://www.muih.edu/health-resources/natural-care-center/nutrition-consultations

Post Assessment Questions1) Is inflammation always bad?

2) Name one type of food and one lifestyle practice that causes inflammation.

3) Name one type of food and one lifestyle practice that can fight inflammation.

4) Are fat and cholesterol anti-inflammatory or pro-inflammatory?

5) Is alcohol allowable on an anti-inflammatory diet?

Questions & Answers

ReferencesEnig, M. G. (2000). Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils, and Cholesterol. Bethesda, MD: Bethesda Press.

Nelms, M., Sucher, K. P., Lacey, K., & Roth, S. L.. (2011). Nutrition Therapy & Pathophysiology. 2nd ed. Belmont, CA: Brooks/Cole Cengage Learning.

http://www.medicalnewstoday.com/articles/248423.php

http://www.huffingtonpost.com/2013/03/21/inflammatory-foods-worst-inflammation_n_2838643.html

http://my.clevelandclinic.org/health/transcripts/1444_lifestyle-choices-root-causes-of-chronic-diseases

http://www.medicalnewstoday.com/articles/207877.php

http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html

http://nutrition.about.com/od/What-Are-Healthy-Foods/ss/17-Anti-Inflammatory-Foods.htm#showall

http://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/anti-inflammatory-diet.php

http://www.drweil.com/drw/u/ART02012/anti-inflammatory-diet

http://drhyman.com/blog/2010/07/11/is-your-body-burning-up-with-hidden-inflammation-2/

References (continued)http://drhyman.com/blog/2012/01/27/inflammation-how-to-cool-the-fire-inside-you-thats-making-you-fat-and-diseased/

http://www.womensinternational.com/connections/inflammation.html

http://www.drsears.com/inflammation-research-foundation/

https://www.womentowomen.com/inflammation/causes-of-inflammation/

http://www.cnn.com/2012/07/20/health/food-cause-pain-daniluk/

http://www.health.harvard.edu/family_health_guide/what-you-eat-can-fuel-or-cool-inflammation-a-key-driver-of-heart-disease-diabetes-and-other-chronic-conditions

http://chriskresser.com/why-you-should-eat-more-not-less-cholesterol/

http://www.thehealthyhomeeconomist.com/the-9-benefits-of-cholesterol-in-the-diet/

http://www.huffingtonpost.com/dr-mercola/the-cholesterol-myth-that_b_676817.html

http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids

http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

References (continued)http://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm

http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol-level/faq-20057952

http://authoritynutrition.com/7-ways-the-low-fat-diet-destroys-your-health/