The Fire Within: Extinguishing our Risks of Chronic Inflammation

November 2, 2012

Inflammation: What have you heard?

With a partner, write down what you’ve heard about inflammation and nutrition.

Dr. Oz

http://youtu.be/c8NNM5hN9MU

Acute Inflammation 101 Pain

Redness

Immobility

Swelling

Heat

Acute Inflammatory Response

Problem Detection

Signals for Help

Invader Destructio

nProblem Solved

*Swelling, redness *Pain

(Phagocytes, Macrophages)

Chronic Inflammation Problem isn’t resolved quickly

Causes: Obesity Poor nutrition Poor lifestyle habits Autoimmune disorders Mental/physical stress

Chronic Inflammatory Response

Problem Detection

Signals for Help

Invader Destructio

nProblem Solved?

Continuous Cycle

Pop-Quiz Question #1

Sarah has the flu. She has spent the entire day watching Lifetime movies and sipping Chamomile tea.

Chronic or Acute?

Pop Quiz Question #2

Ben has been overweight for many years. Today, his doctor has informed him that his Body Mass Index (BMI) has reached 30.

Chronic or Acute?

Pop Quiz Question #3

Tommy has been grounded by his mother after she discovered his regular smoking habits. He wanted to go out tonight, so he tried to escape his lonesome room by climbing out of his two-story bedroom window. Unfortunately, he didn’t make it out so well and ended up breaking his ankle.

Chronic or Acute?

Chronic Inflammati

on

Pre-diabetes

Heart Disease

Asthma

Irritable Bowel

Syndrome

Osteoporosis

Alzheimer’s/Dementia

Conditions Related to Chronic Inflammation

Your turn!

Break into groups Draw a card from the basket

Using your hand-outs, please report back to the group:

1.Describe your group’s designated condition

2.How is this condition related to inflammation?

TASK 2: What can we do?

What lifestyle factors affect inflammation?

Antioxidants

Found in whole and colorful plant-based foods, are powerful cell protectors.

Defend our cells against damage. Vitamins C, E, and A (found abundantly

in whole fruits and vegetables) are examples of antioxidants.

Dietary Factor of Inflammation:

Refined Carbohydrates

Too many refined carbohydrates in the diet: When our diets lack fiber and include refined,

sugary, and processed carbohydrates, our immune system goes haywire.

This overload of simple sugars causes a spike in “bad” cholesterol, and increases insulin resistance.

Inflammatory cells send-off chemicals that hinder insulin’s efforts

Bodies to remain in “defense mode”, continuously trying to fix our glucose and cholesterol levels.

Dietary Factor of Inflammation:

Dietary Factor of Inflammation:Cholesterol

Cholesterol Simulation

Liver makes 75% of daily needs.

LDL: The “bad” cholesterolHDL: The “good” cholesterol

1 in 6 American adults have high cholesterol *

Dietary Fats

Not all fats are equal Fats implicated in inflammation:

Saturated Trans

Fats protective against inflammation: Monounsaturated Polyunsaturated

More on this later…

Dietary Factor of Inflammation:

Flavonoids

Found in dark chocolate, red wine, and virtually all fruits and vegetables

Over 6,000 substances may offer protection against excessive inflammation.

NIH – more research needs to be done to identify how and IF flavonoids impact inflammation. One hypothesis: Flavonoids increase blood

flow, decrease blood pressure

Folders contain hand-out on flavonoids

Dietary Factor of Inflammation:

Lifestyle Factors affecting Inflammation

Healthy habits Exercise Quitting smoking De-stress

Brush those teeth!

Your turn!

Break into groups of 6

Discuss the following:

1.Summarize what a diet looks like that causes inflammation.

2.Describe what a diet would look like that protects from inflammation.

Also…

1.How does this diet compare to MyPlate/DG2010 recommendations?

2.Next, look at lifestyle factors. How do they compare to DG2010?

Take-away

With a partner, discuss:

A participant asks you about a recent Dr. Oz show, where he spoke about inflammation and nutrition. What would you tell this participant?

Task 3: A Further Look at Fats and Inflammation

Grab a partner, and discuss:

Think of a time that a participant asked you to recommend a healthy fat. What did you say?

“Meet the Fats”

Saturated Fats

• Raise “bad” cholesterol

• Meats• Dairy• Coconut & Palm oils• Some snack foods

Source: The American Heart Association

“Meet the Fats” Trans Fats• Raise “bad” cholesterol

• Lower “good” cholesterol

• Fried foods• Baked goods• Snack foods• “Cream-filled” products• Some margarines

Cheaper processing, longer shelf-lifeLook for: “Partially hydrogenated”

“Meet the Fats”

Monounsaturated Fats

• Lower “bad” cholesterol

• May raise “good” cholesterol

• Nuts• Seeds• Legumes• Avocados• Olive oil

“Meet the Fats”Polyunsaturated Fats• Lower “bad” cholesterol

• Two of interest today: Omega 6 & Omega 3

• Omega-6:• Poultry, eggs• Avocado• Cereals• Whole-grain breads• Vegetable oils

• Omega-3:• Fatty fish• Flax seed• Walnuts• Soybeans

The Perfect Ratio (Omega-6 to Omega-3)

IDEAL 3:1

AMERICAN 10:1 to 25:1 Imbalance contributes to chronic

inflammation!

Why so disproportionate?!

Most vegetable oils seen in fast-food, processed goods contain Omega-6.

Your Turn! Which is better…

Butter or Margarine?

Break into groups and compare labels from various fat products.

Place in order from:

“Least-healthy choice” to “Healthiest choice”

Summary.

Butter: made from animals, has saturated fat.

Margarine: made from plants, may have trans fat.

OPT FOR: tubs, liquids. Lowest amount of cholesterol,

saturated fats, and calories.

Task 4: Wrap-Up!

What have you learned today that you didn’t know prior to this session?

How do you translate what you learned when communicating with program participants?

Thank You  Dr. Oz: http://youtu.be/c8NNM5hN9MU Iwalea EO, McGaw LJ, et al. Inflammation: the foundation of diseases and disorders. A review of phytomedicines of South American origin used to treat pain and inflammatory conditions. African J Biotech 2007;6(25):2868-85.Dr. Kevin Frtische FNCE presentation: http://fnce.eatright.org/fnce/uploaded/634806422967163102-192.%20Fritsche.pdfHarvard Nutrition Source- Fats and Cholesterol: Out with Bad, In with the Good: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.html#how-fat-moves-to-bloodstream“Meet Sat” Biography: http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/MeettheFats/Meet-Sat_UCM_305104_Article.jsp“Meet Trans”: http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/MeettheFats/Meet-Trans_UCM_305105_Article.jsp“Meet Mon”: http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/MeettheFats/Meet-Mon_UCM_305108_Article.jsp“Meet Poly”: http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/MeettheFats/Meet-Poly_UCM_305109_Article.jsphttp://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol_UCM_001220_Article.jspReplacing Trans Fats article: http://cen.acs.org/articles/90/i11/Replacing-Trans-Fat.htmlHealthier baking strategies handout: http://web.aces.uiuc.edu/vista/pdf_pubs/WISER.PDFGreat comparison charts of fat contents in products: http://pubs.ext.vt.edu/348/348-898/348-898.htmlSimopoulos AP. The importance of omega-6/omega-3 essential fatty acids. Biomed Pharmacother 2002;56(8):365-79.“Ban Wagon”: http://www.hsph.harvard.edu/review/spring07/spr07transfat.html(Extra handout) Great look at trans fats history: http://www.hsph.harvard.edu/review/rvw_spring06/rvwspr06_transfats.html(Extra handout) Trans fats drop in restaurants news article: http://www.sciencedaily.com/releases/2010/07/100714104103.htmXu H, Barnes GT, et al. Chronic Inflammation in fat plays a crucial role in development of obesity-related insulin resistance. J Clin Invest 2003; 112(12):1821-30.(Extra handout) Homemade olive oil recipe: http://www.docaitta.com/2011/06/recipe-homemade-olive-oil-margarine.htmlhttp://benthamscience.com/iad/samples/iad3-1/0009IAD.pdfhttp://www.nature.com.ezaccess.libraries.psu.edu/ni/journal/v11/n4/full/ni0410-287.htmlSofi F, Cesari F, Abbate R, et al. Adherence to Mediterranean diet and health status: meta-analysis. BMJ 2008;337:a1344."Know Your Fats." Know Your Fats. American Heart Association, 11 Oct. 2012. Web. 27 Oct. 2012. <http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp>.