HOW TO PREVENT CHRONIC

INFLAMMATION

High school Health ClassMorgan Oliver

What is Chronic Inflammation?

Acute Chronic

A rapid or slow onset but is characterized its persistence lack of a clear resolution

It occurs when the tissues are unable to overcome the effects of the injuring agent.

Think about it…

Transient phase in the healing process.

Normal healing cannot occur.

12 of the 15 leading causes of U.S. deaths in 2009

Americas Silent Killer

Inflammation = immense damage to the body.

Common bond between most chronic conditions.

Fundamental role nearly every disease process.

www.youtube.com/watch?v=GTu7KUXOr-U

Effects On The Body

Triggers of Inflammation

Chronic inflammation can

be triggered by cellular stress and

dysfunction, such as that caused by

excessive calorie consumption,

elevated blood sugar levels, and oxidative

stress.

Combat Inflammation

Nutrition

Exercise

Get adequate hours of sleep

Regulate Blood Sugar

Keeping a positive attitude

Promote intestinal integrity with proper flora and nitric oxide

Quick Prevention Tips!

Trans fatty acids Saturated fatty

acids High glycemic index

foods Excessive alcohol Smoking Excessive exercise

Omega-3 fatty acids Low cholesterol diets Low glycemic index

foods Dietary fiber Moderate alcohol

intake Physical activity

Increases Inflammation Reduces Inflammation

Prevention: Keeping a positive attitude

Stress prevention

Psychology impacts biology!

Subjects dealings with a high level of stress showed immune cells becoming more inflamed because the

hormone cortisol could not act effectively.

Prevention: Breath Clean Air

Smoking triggers an immunologic response to vascular injury, which is associated with increased levels of inflammatory markers.

Stop Smoking!

Prevention: Nutrition

Fatty fishOmega-3 fatty acids

Eat at least 3x a week!

Whole GrainsFiber (reduce levels of C

reactive protein)

Dark Leafy Greens

Vitamin E

NutsRich in fiber, calcium, & vitamin E

More Fighting Foods

OilsOleic acid

Omega - 9

GarlicReduce swelling

Green TeaHigh flavonoids

Turmeric

Foods That Cause Inflammation

The stomach, larynx & liver become inflamed

GMO is linked with stomach inflammation.

Aim for 13g or less per serving.

Foods to Limit (continued)

Artificial Sweeteners

Limit Dairy Products

Processed Foods

Hydrogenated Oils

Gluten Products

Meat consumption

Prevention: Exercise

Weight training reduced markers of inflammation in obese, postmenopausal women, in the ABSENCE of changes in body composition.  Aim for a steady 30- 45 minutes exercise 5x a week!

A study showed 49% of participants adhered to at least 2.5 hours per week of moderate to vigorous activity and were able to maintain lower levels of inflammation than their less active counterparts.

Prevention: Adequate Sleep

Sleep deprivation disrupts cytokines & C-Reactive proteins

Lack of sleep leads to changes in blood vessels linked to heart disease

Lower Inflammation

Heart Disease

Cancer Arthritis Alzheimer's

Irritable Bowl Syndrome

Lower respiratory disease Diabetes