how to prevent chronic inflammation high school health class morgan oliver
TRANSCRIPT
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HOW TO PREVENT CHRONIC
INFLAMMATION
High school Health ClassMorgan Oliver
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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.
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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
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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
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Effects On The Body
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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.
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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
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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
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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.
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Prevention: Breath Clean Air
Smoking triggers an immunologic response to vascular injury, which is associated with increased levels of inflammatory markers.
Stop Smoking!
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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
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More Fighting Foods
OilsOleic acid
Omega - 9
GarlicReduce swelling
Green TeaHigh flavonoids
Turmeric
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Foods That Cause Inflammation
The stomach, larynx & liver become inflamed
GMO is linked with stomach inflammation.
Aim for 13g or less per serving.
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Foods to Limit (continued)
Artificial Sweeteners
Limit Dairy Products
Processed Foods
Hydrogenated Oils
Gluten Products
Meat consumption
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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!
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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.
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Prevention: Adequate Sleep
Sleep deprivation disrupts cytokines & C-Reactive proteins
Lack of sleep leads to changes in blood vessels linked to heart disease
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Lower Inflammation
Heart Disease
Cancer Arthritis Alzheimer's
Irritable Bowl Syndrome
Lower respiratory disease Diabetes