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Preventing & Managing Your Body's Inflammation
- 1. Preventing and Managing Your Body’s Chronic Inflammation for Health & Wellness By: Lydia Wisz, ACE Certified Health Coach, Behavior Change Specialist and Group Fitness Instructor
- 2. Two types of Inflammation: Acute: The body’s natural response to an injury such as a broken leg or a burned hand. Initial pain exists as a protection mechanism from further injury. EX: Removing one’s hand from a hot stove. Chronic: This inflammation – has become more commonplace and contributes to many causes of death that we commonly see today.
- 3. Today’s Scope of discussion: Chronic inflammation: What it is? What causes it? What can you do about it?
- 4. Chronic Inflammation is… Low-grade, frequently has no symptoms and can last for weeks, months or even years. Chronic pain actually becomes a disease over time. Examples of chronic pain are diabetes and cancer.
- 5. Chronic Illnesses Often preventable and frequently manageable
- 7. Quality zzz’s Sleep can have a major effect on inflammation in the body.
- 8. Quality zzz’s: Sleep gets overlooked as a source of inflammation Poor sleep has been strongly linked to long-term inflammation of the digestive tract such as inflammatory bowel diseases.
- 9. Other Ways Inflammation Can Affect Your Health Gut Health: IBD, Ulcerative Colitis, Crohn’s Disease Rheumatoid Arthritis: Also linked to smoking, lack of vitamin D and more. Heart Disease: Link to Obesity and unhealthy eating contribute to inflammation and fatty plaque in arteries affecting heart. Higher Risk of Cancer Respiratory Issues: Inflammation in lungs can cause accumulation of fluid and narrowing of the airways leading to asthma, infections and COPD (Chronic Obstructive Pulmonary Disease).
- 10. Other Ways Inflammation Can Affect Your Health Inflammation of the mouth is reflected in the outcome of Periodontitis (inflammation of the gums). Weight loss difficulties: Inflammation can slow metabolism, increase insulin resistance, Bone Growth Interference Skin Issues: Psoriasis (Immune System causes cells to grow too quickly) Also, may lead to more wrinkles. Chronic Inflammation is linked to Depression.
- 11. Prevention and Management include: Eating to reduce inflammation: Quality Sleep; sleeping 7-8 hours. Regular physical activity (natural & powerful anti- inflammatory medicine) Environmental factors (Blue Zones, living longer and better)
- 12. Anti- Inflammatory Foods They include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish, and fresh herbs and spices.
- 13. Environmental Factors Affecting Inflammation Blue Zones: Dan Buettner
- 14. It’s All About Moderation… Global Checkup: Most people living longer, but sicker (National Geographic News) “Quality of life is fundamentally a public health issue”. (CDC) “A wise man ought to realize that health is his most valuable possession”. (Hippocrates)
- 15. Wellness: The Anti-Inflammatory Mindset From a wellness standpoint – How can we apply moderation to all facets of life? Prescribe & Treat: But, what about behavioral compliance? Educate & Implore: Great, but not enough – what to do? Advocate & Inspire: Guide, Assess Client Readiness to Change.
- 16. Healthy Mindset Can Help to Manage Your Body’s Inflammation
- 18. Create a Key- Stone Habit Keystone habits lead to the development of multiple good habits. They start a chain effect in your life that produces a number of positive outcomes.
- 19. A few Anti- Inflammatory Recipes by Rebecca Katz and Wisz-dom in Wellness Curried Butternut Squash Soup Chicken Tortilla Soup Lemon, Garlic and Pistachio Hummus Kerala-Style Beef Stew The Benefits of Ginger: Stone-Fruit Slaw Berry Cobbler Recipe
- 20. Helpful Resources The Power of Habit By: Charles Duhigg Thrive: Finding Happiness The Blue Zones Way By: Dan Buettner Healing Spices By: Bharat B. Aggarwal, PHD The Longevity Kitchen By: Rebecca Katz & Mat Edelson Internet Search: 13 Ways Inflammation Can Affect Your Health By: Amanda MacMillan Internet Search: Chronic Disease: Notes & Reports By: Centers of Disease Control and Prevention Wellness Coaching for Lasting Lifestyle Change (Second Edition) By: Michael Arloski, PhD, PCC, CWP Gerentology: Obesity, Inflammation and Insulin Resistance By: External Sources: PubMed/Medline Wisz-dom in Wellness By: Lydia Wisz: Wellness Blog
Editor's Notes
- Review Chronic and Acute Inflammation. Acute is seen as ‘good’. Body’s defense mechanism to heal itself. Chronic: Seen as low-grade, can go undetected and frequently has no symptoms making it difficult to diagnose.
- Sleep loss is known to activate undesirable markers of inflammation and cell damage; Effect on short and long term memory; mood changes; lower immunity; diabetes risk elevated due to insufficient release of insulin (blood sugar lowering hormone); high blood pressure; weight gain
- Eating to reduce inflammation (Anti-inflammatory diet/foods) Quality Sleep Important; sleep deprivation suppresses immune system function Regular physical activity (natural & powerful anti-inflammatory medicine) Environmental factors (Blue Zones, living longer and better)
- Building larger/wider sidewalks Implementing more bike/walk lanes More wellness programs in work places Smoking cessation programs
- Managing the body’s inflammation may well be deep-seated by the client/patient’s past and current behavior. Especially if they don’t “feel bad” and can function on a day to day, they may not see the need to change anything. They have low self-efficacy a reflection of not living a life of meaning.
- Ex: Getting 7-8 hours of quality sleep Start exercising 30 minutes a day Stop negative self-talk chatter