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11/18/2016Inflammation and DietEating to cool or fuel your internal fireHealthy Columbus Nutrition WebinarNovember, 2016 Ashley Harris, MS, RD, CSOOutline What is inflammation and why should I worry?Inflammation and Diet Dangers of the Western DietA Rainbow of Fruits andVegetablesThe Right FatsWholesome Whole GrainsSpice it UpOther things to consider . Grains & GlutenAuto-Immune DisordersSupplementsWhat is inflammation?1
11/18/2016What is inflammation?What is inflammation? The body’s way of protecting itself against disease orinjury Vital to our survival Usually goes away once body has healed AcuteWhen injured, cells produce chemicals (cytokines) whichtrigger a response by the bodyWhy should we worry?2
11/18/2016Chronic Inflammation When inflammatory response is prolonged and does not shut off Chronic Inflammation Due to persistent threat (disease/injury) to cells and body Inappropriate body response (usually seen with autoimmune disorders)Opposite effect of acute inflammation Causes further tissue breakdown Makes body susceptible to other health threatThought to be the root cause of MANY of our chronic diseasesseen today (cancer, heart disease, Alzheimer’s disease, etc.Chronic InflammationChronic Inflammation Hard to recognize Usually has no symptomsMost common test for chronic inflammation is CRP (CReactive Protein) blood test 1 low risk 1-2.9 moderate risk 3 high risk 10 more testing may be needed to determinecause (more significant factors in play)3
11/18/2016What can we do about it?What can we do about it? Lifestyle change can have HUGEimpact on chronic inflammationEliminate sources creatinginflammation Manage anyunderlying medicalcauses(i.e. Crohn’s disease) Smoking/Alcohol Obesity (fat cellsproduce PROinflammatory chemicals) Poor diet StressWhat can we do about it? Incorporate habits which reduce inflammation Exercise Stress management ANTI-inflammatory diet4
11/18/2016inflammation and DietDangers of the Western Diet Western Diet raise blood sugar and fat levels to apoint that stresses the body Body thinks under attack and produces aninflammatory response Eating these foods frequently results in constantinflammation in the bodyMost foods low in nutrientsand high in unhealthy fats,sugar and sodiumDangers of the Western Diet Includes:fast foods,processed foods,foods withrefined sugarsand grains,foods high insaturated andtrans fats,excess calories5
11/18/2016A Rainbow of Fruits and Vegetables Full of vitamins, antioxidants, phytochemicals, otherhealth-promoting compounds ALL reduce inflammation!! Each F/V has uniquecombination of these soimportant to get variety!!A Rainbow of Fruits and Vegetables Because health benefits/nutrients often associatedwith color, try to get in a rainbow EACH DAY! See Healthy Columbus website for Eating theRainbow video and resourcesA Rainbow of Fruits and Vegetables RECOMMENDATION: Aim for 5-9 servings of fruitsand vegetables per day 1 small or medium fresh fruit (apple, orange,banana, peach, nectarine) 1 cup cut melon 17 grapes ¼ cup berries (1 cup strawberries) ½ cup cooked or raw vegetables 1 cup leafy greens6
11/18/2016A Rainbow of Fruits and Vegetables Some F/V have strong anti-inflammatory properties Citrus fruits (oranges, grapefruits, lemons,limes, etc.) Berries (blackberries, raspberries,strawberries, blueberries, etc.) Cherries (especially tart cherries) Foods rich in Carotenoidphytochemicals (red, orange,yellow, and dark leafy greenfoods) Foods rich in Qucertinphytochemicals (apple skins,red onion)The Right Fats Some fats are pro-inflammatory and should be limitedor avoided Trans fats – AVOID Saturated fats – LIMITOther fats are anti-inflammatoryand should be included daily Omega-3 polyunsaturated fats Monounsaturated fats7
11/18/2016The Right Fats RECOMMENDATION: Aim for 5-7 servings ofhealthy fats per day 1 teaspoon unsaturated oil (olive/canola oil) 2 teaspoons peanut butter 2 Tablespoons nuts 1 Tablespoon ground flaxseed ½ medium avocadoThe Right Fats Omega-3 fats have very potentanti-inflammatory properties Comes primarily from EPA(eicosapentaenoic acid) Cold water fish (see chart) or fish oilsupplements best choice Make sure get good brand of Fish Oil- canspeak to MD or RD (Pure Pharma, Trader Joe’s,examples of good ones) Flaxseed and walnuts only have fraction of EPARECOMMENDATION: Try to eat at least 1serving (3ounces) of an omega-3 rich fish every day8
11/18/2016Wholesome Whole Grains Eating whole grainsassociated withdecreased inflammationWhole grains containvitamins, minerals,phytochemicals, healthy fatand fiber These are lost when grains are refinedPopular whole grains include barley, bulger, buckwheat,flax, millet, oats, rice, wheat, quinoa Wholesome Whole Grains RECOMMENDATION: Eat 3-5 servings per day ofwhole grain products 1 slice whole grain bread ½ whole wheat English muffin ½ cup cooked grains (brown rice, oatmeal,bulger, quinoa) 1 cup ready-to-eat whole grain breakfast cereal 5-7 whole grain crackersSpice it Up MANY herbs and spices containanti-inflammatory propertiesSome such as ginger, cinnamon, chili and turmeric* areinflammation fighting all stars *we do not the phytochemicalin turmeric (curcumin) well butif you consume with blackpepper increases absorption by up to 2000%!RECOMMENDATION: Try to include as many herbs andspices as possible in diet9
11/18/2016Dr. Weil’s Anti-Inflammatory Food PyramidOther Considerations .Grains Some theories say increased grain consumption is cause ofincrease in chronic disease, especially ones associated withthe brain (Alzheimer’s) Evidence at this point shows a DIRECT relationshipbetween REFINED grains and inflammation Conflicting for whole grains (MOST show INVERSErelationship between WG consumption andinflammation) Impact of WG and overall carbohydrate intake mayvary by individual and more research is neededRECOMMENDATION: Avoid refine grains. If you chooseto avoid whole grains focus on incorporating other healthycomplex carbohydrates (i.w. sweet potatoes, fruit, etc.)10
11/18/2016Gluten Evidence supports “gluten sensitivity” in some people, NOT all This is because gluten proteins are not completely broken downby body and can be perceived as an invader and trigger anauto-immune response Symptoms can be broad (brain fog, bloating/GI symptoms, jointpain, headaches, etc.) No good tests at this point to determine gluten sensitivity (glutenintolerance)Some need to avoid gluten (i.e. Celiac Disease or gluten allergy, someauto-immune disorders)RECOMMENDATION: Avoid gluten when medically warranted. Ifsuspect gluten sensitivity, work with RD and trial Gluten Free diet tosee if symptoms improve (and/or return on re-introduction into diet)Auto-Immune Disorders Some auto-immune diseases cause chronic inflammation in the bodyand may be worsened by diet choices Helpful to work with RD to determine sensitivity, trial eliminationdiets and devise balanced meal plansGluten free may be helpful for Rheumatoid Arthritis and MultipleSclerosisNightshades may trigger inflammation in people with arthritis,Rheumatoid arthritis or other AI disorders Include tomatoes, eggplants, peppers, potatoesRECOMMENDATION: If you have an AI disorder and suspect somefoods may be triggering inflammation/pain/symptoms, work with RDto trial elimination diet to see if they improve. Nightshades andgluten DO NOT need to be avoided by most!Supplements Some have shown promise in helping reduce inflammation EPA/Omega-3 (found in fish oil) and curcumin (phytochemical inturmeric) supplements being studied extensively Others often recommended include Coenzyme Q10, vitamin D,selenium, antioxidants, etc.Like all supplements, need to ensure SAFETY for each supplement andindividual (potential interactions, quality brands, etc) Natural Medicines Comprehensive Database (determines safety,efficacy, potential interactions, dosage) Consumer Labs (determines safe, reliable and affordablesupplements)RECOMMENDATION: Talk with your MD or RD to determine whichsupplements may be appropriate for you and to ensure safety.11
11/18/2016Questions?THANK YOU!!12
inflammation and Diet Dangers of the Western Diet Western Diet raise blood sugar and fat levels to a point that stresses the body Body thinks under attack and produces an inflammatory response Eating these foods frequently results in constant inflammation in the body Most foods low
