The Inflammation Spectrum - Find Your Triggers and Reset Your System - Integrative Healthcare Symposium
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The Inflammation Spectrum
Find Your Triggers and Reset Your
System
www.ihsymposium.com
The Age Of Inflammation
▪ 60 percent of American adults have a chronic disease; 40
percent have two or more chronic diseases
Centers for Disease Control and Prevention infographic,
https://www.cdc.gov/chronicdisease/resources/infographic/chronic-
diseases.htm. www.ihsymposium.com
The Age Of Inflammation
▪ Someone has a heart attack every 40 seconds
Centers for Disease Control and Prevention, Division for Heart Disease and
Stroke Prevention Heart Disease Fact Sheet,
https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_heart_disease.htm. www.ihsymposium.com
The Age Of Inflammation
▪ Cancer is the second leading cause of death worldwide
World Health Organization Cancer Fact Sheet,
https://www.who.int/news-room/fact-sheets/detail/cancer www.ihsymposium.com
The Age Of Inflammation
▪ 50 million Americans have an autoimmune disease
American Autoimmune Related Diseases Association Autoimmune Disease
Statistics, https://www.aarda.org/news-information/statistics/
www.ihsymposium.comThe Age Of Inflammation
▪ Almost half of America has either prediabetes or diabetes
Journal of the American Medical Association Network video about
diabetes, https://jamanetwork.com/journals/jama/fullarticle/2434682 www.ihsymposium.comThe Age Of Inflammation
▪ What do these all have in common?
www.ihsymposium.comThe Age Of Inflammation
▪ Inflammation.
www.ihsymposium.comThe Age Of Inflammation
▪ In fact, studies have linked high inflammatory levels to the following
conditions
www.ihsymposium.comThe Age Of Inflammation
▪ Autoimmune conditions (such as RA and inflammatory bowel disorders) (1,
2)
▪ Cancer (3)
▪ Chronic fatigue (4)
▪ Depression (5)
▪ Metabolic syndrome (6)
▪ Sleep apnea (7)
1. B. Vogt et al., ‘’ CRP and the disposal of dying cells: consequences for systemic lupus erythematosus and rheumatoid arthritis.’’ Autoimmunity 40, no. 4 (June 2007): 295-298; https://www.ncbi.nlm.nih.gov/pubmed/17516213
2. P. Lochhead et al., ‘’Association Between Circulating Levels of C-Reactive Protein and Interleukin-6 and Risk of Inflammatory Bowel Disease.’’ Clinical Gastroenterology and Hepatology 14, no. 6 (June 2016): 818-824;
https://www.ncbi.nlm.nih.gov/pubmed/26844874
3. Coventry, B.J., Ashdown, M.L., Quinn, M.A. et al. CRP identifies homeostatic immune oscillations in cancer patients: a potential treatment targeting tool?. J Transl Med 7, 102 (2009) doi:10.1186/1479-5876-7-102
4. Hyong Jin Cho, MD, PHD et al., ‘’ Association of C-reactive protein and interleukin-6 with new-onset fatigue in the Whitehall II prospective cohort study’’ Psychological Medicine 23, no. 8 (August 2013): 1773-1783;
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819455/
5. V. Valkanova et al., ‘’ CRP, IL-6 and depression: a systematic review and meta-analysis of longitudinal studies.’’ Journal of Affective Disorders 150, no. 3 (September 2013): 736-744; https://www.ncbi.nlm.nih.gov/pubmed/23870425
6. Devaraj, S., Siegel, D. & Jialal, I. Curr Atheroscler Rep (2011) 13: 31. https://doi.org/10.1007/s11883-010-0143-2
7. Karamanli, H., Kizilirmak, D., Akgedik, R. et al. Sleep Breath (2017) 21: 549. https://doi.org/10.1007/s11325-016-1402-4
www.ihsymposium.comThe Inflammation Spectrum
▪ Inflammation doesn’t just happen overnight
▪ A diagnoses of Addison’s disease requires 90 percent destruction
of adrenal glands (1)
▪ When someone is diagnoses with an autoimmune condition, they
have already been experiencing autoimmune-inflammation for 4-
10 years (2)
1. National Institute of Diabetes and Digestive and Kidney Disease page 2. O. Mocan and D.L. Dumitrascu, ‘’The broad spectrum of celiac
on Adrenal Insufficiency and Addison’s Disease: disease and gluten sensitive enteropathy.’’ Clujul Medical 89, no.
https://www.niddk.nih.gov/health-information/endocrine- 3 (July 2016): 335-342;
diseases/adrenal-insufficiency-addisons-disease www.ihsymposium.com https://www.ncbi.nlm.nih.gov/pubmed/27547052Inflammation Spectrum Lab Tests
▪ CRP: C-reactive protein is an inflammatory protein. It is also a surrogate lab to
measure IL-6, another pro-inflammatory protein. They are both linked to chronic
inflammatory health problems. The optimal range is under 1 mg/L.
▪ Homocysteine: This inflammatory amino acid is linked to heart disease and
destruction of the blood-brain barrier; it is also commonly seen with people
struggling with autoimmune issues. The optimal range is less than 7 Umol/L.
▪ Ferritin: This lab is normally run to look at stored iron levels, but high levels
can also be a sign of inflammation. The optimal range for men is 33–236 ng/mL;
premenopausal women: 10–122 ng/mL; postmenopausal women: 10–263 ng/mL.
www.ihsymposium.comInflammation Spectrum Lab Tests
▪ Microbiome labs: This panel helps assess the health of the gut, where around 80
percent of the immune system resides. By looking at bacterial and yeast
overgrowths as well as inflammatory markers like calprotectin and lactoferrin, we
can assess gut-centric inflammation.
▪ Intestinal permeability: This blood test looks for antibodies against the proteins
that determine the integrity of your gut lining (occludin and zonulin), as well as
bacterial toxins called lipopolysaccharides that can cause inflammation throughout
the body.
www.ihsymposium.comInflammation Spectrum Lab Tests
▪ Multiple autoimmune-reactivity labs: This array shows us if your immune
system is creating antibodies against many different parts of the body, such as the
brain, thyroid, gut, and adrenal glands. The labs are not meant to diagnose
autoimmune disease, but rather to look for possible evidence of abnormal
autoimmune-inflammation activity.
▪ Cross-reactivity labs: This panel is helpful for gluten-sensitive people who have
gone gluten-free and eat a clean diet, but still experience symptoms like digestive
problems, fatigue, and neurological symptoms. In these cases, relatively healthy
food proteins—such as gluten-free grains, eggs, dairy, chocolate, coffee, soy, and
potatoes—may be mistaken by the immune system for gluten, triggering
inflammation. To the immune system, it’s as if the person never went gluten-free.
www.ihsymposium.comInflammation Spectrum Lab Tests ▪ Methylation gene labs: Methylation is a biochemical superhighway that regulates many of the functions necessary for a healthy immune system, brain, hormones, and gut. A process occurring about a billion times every second in your body, methylation needs to work well if you are going to work well. Methylation-gene mutations, such as MTHFR, are closely associated with autoimmune inflammation. R. Mao et al., ‘’Association study between methylenetetrahydrofolate reductase gene polymorphisms and Graves' disease.’’ Cell Biochemistry and Function 28 no. 7 (October 2010) 585-590 : doi: 10.1002/cbf.1694. www.ihsymposium.com
Inflammation Spectrum Lab Tests ▪ Cannabinoid Gene CNR1 rs1049353: Our endocannabinoid system regulates everything from sleep, appetite, pain, inflammation, memory, and mood to reproduction. The cannabinoid gene CNR1 rs1049353 is a significant gene in this system, and changes to this gene are significantly correlated with food sensitivities and autoimmune-inflammation issues. Storr M, Emmerdinger D, Diegelmann J, et al. The cannabinoid 1 receptor (CNR1) 1359 G/A polymorphism modulates susceptibility to ulcerative colitis and the phenotype in Crohn's disease. PLoS One. 2010;5(2):e9453. Published 2010 Feb 26. doi:10.1371/journal.pone.0009453 www.ihsymposium.com
The Inflammation Spectrum
www.ihsymposium.comDiscover Your Inflammation Profile
Brain + nervous system
Digestive tract
Liver, kidneys, and lymphatic system – detoxification
Liver, pancreas, and cellular insulin receptor sites – blood sugar
Endocrine system – hormones
Muscles, joints, and connective tissue – musculoskeletal
Immune system – autoimmunity
Multiple systems together - polyinflammation
www.ihsymposium.comDiscover Your Inflammation Profile
www.ihsymposium.comBio-Individuality
One person’s food medicine is
another person’s food problem.
www.ihsymposium.comBio-Individuality
▪ 99 percent of our genes were formed before the development of
agriculture around 10,000 years ago (1)
▪ 77 percent of inflammatory reactions are determined by lifestyle factors
with the remainder determined by genetics (2)
1. L. Cordain et al., ‘’Origins And Evolution of the Western Diet: 2. P. Brodin et al., ‘’Variation in the human
Health Implications for the 21st Century.’’ American Journal of immune system is largely driven by non-
Clinical Nutrition 81.2 (1 February 2005): 341-54; doi heritable influences.’’ Cell 160 no. 1-2 (January
10.1093/ajcn.81.2.341 www.ihsymposium.com 2015) 37-47: doi: 10.1016/j.cell.2014.12.020.Bio-Individuality
▪ What causes inflammation in you is bio-individual – Epigenetics +
Genetics
▪ What inflammation causes in you is bio-individual – Symptoms
www.ihsymposium.comHow To Lower Inflammation
▪ What lowers inflammation in you is also bio-individual
▪ It’s about finding your inflammation-triggers and your inflammation
calmers
www.ihsymposium.comHow To Lower Inflammation
1. Elimination diet
▪ Remove all potentially inflammatory foods for at least 60 days
▪ Slowly reintroduce foods following a specific protocol to determine if
your body has an inflammatory reaction to a certain food
www.ihsymposium.comHow To Lower Inflammation
2. Quit eating so much sugar
▪ Several studies have shown that more sugar you eat, the higher your
CRP will be.
S. Liu et al., ‘’Relation between a diet with a high glycemic load and plasma
concentrations of high-sensitivity C-reactive protein in middle-aged women.’’ The
American Journal of Clinical Nutrition 75, no. 3 (March 2002): 492-498;
https://www.ncbi.nlm.nih.gov/pubmed/11864854 www.ihsymposium.comHow To Lower Inflammation
3. Check your hormones
▪ Just like inflammation, hormonal health is all about balance. Higher
levels of the hormones leptin (1) and estrogen (1) were both associated
with increased CRP levels.
2. H. Sumino and M. Murakami, ‘’Investigation of atherosclerosis in postmenopausal
1. Marta Letizia Hribal, Teresa Vanessa Fiorentino and Giorgio
women: alteration of atherosclerosis-associated factors and vascular atherosclerosis by
Sesti, “Role of C Reactive Protein (CRP) in Leptin Resistance”,
oral and transdermal estrogen replacement’’ Rinsho Byori: The Japanese Journal of
Current Pharmaceutical Design (2014) 20: 609.
Clinical Pathology 61, no. 3 (March 2013): 256-262;
https://doi.org/10.2174/13816128113199990016 www.ihsymposium.com
https://www.ncbi.nlm.nih.gov/pubmed/23785796How To Lower Inflammation
4. Eat wild-caught fish and quality fish oil
▪ People with inflammatory conditions like rheumatoid arthritis were
able to lower their CRP levels by increasing their intake of the
beneficial omega fats found in fish.
H. Hayashi et al., ‘’Nutritional status in relation to adipokines and oxidative stress is
associated with disease activity in patients with rheumatoid arthritis.’’ Nutrition 28,
no.11-12 (November-December 2012): 1109-1114;
https://www.ncbi.nlm.nih.gov/pubmed/23044162
www.ihsymposium.comHow To Lower Inflammation
5. De-stress your life
▪ Multiple studies have found that people who have stressful jobs or
toxic relationships have higher CRP levels.
Xu, W. , Chen, B. , Guo, L. , Li, Z. , Zhao, Y. and Zeng, H. (2015),
High‐sensitivity CRP: Possible link between job stress and
atherosclerosis. Am. J. Ind. Med., 58: 773-779. doi:10.1002/ajim.22470
www.ihsymposium.comHow To Lower Inflammation
6. Get your B’s
▪ B vitamins folate (1) and niacin (2) were both associated with lower CRP
levels. Activated B vitamins are essential for healthy methylation
pathways, which is super important for keeping inflammation levels in
check.
1. Montecucco F, Mach F. New evidences for C-reactive protein (CRP) deposits in
the arterial intima as a cardiovascular risk factor. Clin Interv Aging. 2008;3(2):341–
349
2. Karacaglar E, Atar I, Altin C, et al. The Effects of Niacin on Inflammation in
Patients with Non-ST Elevated Acute Coronary Syndrome. Acta Cardiol Sin.
2015;31(2):120–126. doi:10.6515/ACS20140630E www.ihsymposium.comHow To Lower Inflammation
7. Get quality sleep
▪ The impact of sleep on health is drastically underestimated by most
people. The science on sleep? The less you sleep (even for one night),
the higher your CRP levels will be. You may have noticed that after a
lousy night of sleep you feel sore and tight. This is all thanks for CRP.
Hans K. Meier-Ewert, Paul M. Ridker, Nader Rifai, Meredith M. Regan, Nick J.
Price, David F. Dinges, Janet M. Mullington, ‘’ Effect of sleep loss on C-reactive
protein, an inflammatory marker of cardiovascular risk.’’
J Am Coll Cardiol. 2004 Feb 18; 43(4): 678–683. doi: 10.1016/j.jacc.2003.07.050 www.ihsymposium.comHow To Lower Inflammation
8. Maximize your fat-soluble vitamins
▪ Vitamins A, (1) E, (2) and K (3) are wildly important for your health as they
lower CRP. I use comprehensive nutrient labs to check for these
nutritional deficiencies and dose accordingly.
▪ While supplementation is typically needed, you can also focus
on foods that are high in these nutrients.
1. Gebreselassie SG, Gase FE, Deressa MU. Prevalence and correlates of
prenatal vitamin A deficiency in rural Sidama, Southern Ethiopia. J
Health Popul Nutr. 2013;31(2):185–194. doi:10.3329/jhpn.v31i2.16382
2. Saboori, S., Shab-Bidar, S., Speakman, J. et al. Effect of vitamin E
supplementation on serum C-reactive protein level: a meta-analysis of
randomized controlled trials. Eur J Clin Nutr 69, 867–873 (2015)
doi:10.1038/ejcn.2014.296
3. Shea MK, Dallal GE, Dawson-Hughes B, et al. Vitamin K, circulating
cytokines, and bone mineral density in older men and women. Am J Clin
Nutr. 2008;88(2):356–363. doi:10.1093/ajcn/88.2.356 www.ihsymposium.comHow To Lower Inflammation
9. Get mindful
▪ Mindfulness meditation has so many benefits, and one of them is its
ability to fight inflammation. One study found that people with
inflammatory bowel disorders drastically lowered their CRP with just
six months of participation in a mindfulness program.
Cho HJ, Kivimäki M, Bower JE, Irwin MR. Association of C-reactive protein and
interleukin-6 with new-onset fatigue in the Whitehall II prospective cohort
study. Psychol Med. 2013;43(8):1773–1783. doi:10.1017/S0033291712002437
www.ihsymposium.comHow To Lower Inflammation
10. Get moving
▪ People who regularly exercise were able to lower their CRP!
Montecucco F, Mach F. New evidences for C-reactive protein
(CRP) deposits in the arterial intima as a cardiovascular risk
factor. Clin Interv Aging. 2008;3(2):341–349. www.ihsymposium.comHow To Lower Inflammation
11. Take it easy on the alcohol
▪ Limiting the liquor was found to lower levels of CRP. (1) Good news for
those who love wine—red wine is actually associated with lower CRP
levels when consumed in limited amounts. (2)
1. Montecucco F, Mach F. New evidences for C-reactive protein (CRP) deposits in the
arterial intima as a cardiovascular risk factor. Clin Interv Aging. 2008;3(2):341–349.
2. A. Torres, V. Cachofeiro, J. Millán, V. Lahera, M. L. Nieto, R. Martín, E. Bello, L.
A. Alvarez-Sala, ‘’Red wine intake but not other alcoholic beverages increases total
antioxidant capacity and improves pro-inflammatory profile after an oral fat diet in
healthy volunteers.’’Rev Clin Esp. 2015 Dec; 215(9): 486–494. Published online 2015
Aug 18. doi: 10.1016/j.rce.2015.07.002 www.ihsymposium.comHow To Lower Inflammation
12. Pump up your zeaxanthin and B-cryptoxanthin
▪ Research has found (1) that people who have the most zeaxanthin and B-
cryptoxanthin in their diet had the lowest (2) CRP levels.
▪ The foods with the highest levels include kale, spinach, collards, turnip
greens, and broccoli.
1. Dorothy J. Pattison, Deborah P. M. Symmons, Mark Lunt, Ailsa Welch, Sheila
A. Bingham, Nicholas E. Day, Alan J. Silman, ‘’Dietary beta-cryptoxanthin and
inflammatory polyarthritis: results from a population-based prospective study.’’ Am
J Clin Nutr. 2005 Aug; 82(2): 451–455.
2. Chantal Julia, Nathalie Meunier, Mathilde Touvier, Namanjeet Ahluwalia,
Vincent Sapin, Isabelle Papet, Noël Cano, Serge Hercberg, Pilar Galan,
Emmanuelle Kesse-Guyot, ‘’Dietary patterns and risk of elevated C-reactive protein
concentrations 12 years later.’’ Br J Nutr. 2013 Aug; 110(4): 747–754. Published
online 2013 Jan 10. doi: 10.1017/S0007114512005636 www.ihsymposium.comHow To Lower Inflammation
13. Increase your microbiome diversity
▪ A probiotic blend of Lactobacillus and Bifidobacterium
varieties decreased CRP in just eight weeks!
Zatollah Asemi, Zohreh Zare, Hossein Shakeri, Sima-Sadat
Sabihi, Ahmad Esmaillzadeh, ‘’ Effect of multispecies probiotic
supplements on metabolic profiles, hs-CRP, and oxidative stress
in patients with type 2 diabetes.’’ Ann Nutr Metab. 2013; 63(1-
2): 1–9. Published online 2013 Jul 5. doi: 10.1159/000349922 www.ihsymposium.comHow To Lower Inflammation
14. Take up tai chi
▪ Tai chi, a gentle Chinese martial art, was shown to decrease CRP in
type 2 diabetics.
Shih-Chueh Chen, Kwo-Chang Ueng, Shu-Hsin Lee, Kuo-Ting Sun, Meng-Chih Lee,
‘’ Effect of t'ai chi exercise on biochemical profiles and oxidative stress indicators in
obese patients with type 2 diabetes.’’ J Altern Complement Med. 2010 Nov; 16(11):
1153–1159. Published online 2010 Oct 25. doi: 10.1089/acm.2009.0560 www.ihsymposium.comHow To Lower Inflammation
15. Increase your magnesium intake
▪ Multiple studies have shown that magnesium has the wonderful ability
to lower CRP.
Dibaba DT, Xun P, He K. Dietary magnesium intake is inversely
associated with serum C-reactive protein levels: meta-analysis and
systematic review [published correction appears in Eur J Clin Nutr. 2015
Mar;69(3):410]. Eur J Clin Nutr. 2014;68(4):510–516.
doi:10.1038/ejcn.2014.7 www.ihsymposium.comHow To Lower Inflammation
16. Enjoy some coffee
▪ People who drank coffee were shown to have lower CRP levels.
▪ If you can't tolerate coffee green tea has similar CRP-calming results!
Rebello SA, Chen CH, Naidoo N, et al. Coffee and tea consumption in
relation to inflammation and basal glucose metabolism in a multi-
ethnic Asian population: a cross-sectional study. Nutr J. 2011;10:61.
Published 2011 Jun 2. doi:10.1186/1475-2891-10-61 www.ihsymposium.comHow To Lower Inflammation
17. Be positive
▪ Pessimists have been shown to have higher CRP levels.
▪ Being around negative people and being in toxic relationships also
will increase your inflammation levels.
Roy B, Diez-Roux AV, Seeman T, Ranjit N, Shea S, Cushman M.
Association of optimism and pessimism with inflammation and hemostasis
in the Multi-Ethnic Study of Atherosclerosis (MESA). Psychosom Med.
2010;72(2):134–140. doi:10.1097/PSY.0b013e3181cb981b www.ihsymposium.comHow To Lower Inflammation
18. Have more sex
▪ Not that you needed a scientific reason, but having a healthy sex life
lowers CRP.
▪ Men who had sex more than one time a month were less likely to have
a higher CRP.
▪ Sex also increases immune-balancing cells!
Liu H, Waite LJ, Shen S, Wang DH. Is Sex Good for
Your Health? A National Study on Partnered Sexuality
and Cardiovascular Risk among Older Men and
Women. J Health Soc Behav. 2016;57(3):276–296.
doi:10.1177/0022146516661597 www.ihsymposium.comHow To Lower Inflammation
19. Don’t mix refined carbohydrates with fat
▪ Refined carbs aren't good by themselves, but mixed with foods high in
fat they are a disaster for inflammation.
▪ A moderate-size mixed meal results in significant increases in CRP and
the other inflammatory markers. In fact, in just one hour after eating
that burger with a bun and greasy fries, CRP is triggered!
▪ Avoid refined carbs and focus on eating healthy fats away from healthy
carbs like sweet potatoes and fruits.
Ahmad Aljada, Priya Mohanty, Husam Ghanim, Toufic Abdo, Devjit Tripathy,
Ajay Chaudhuri, Paresh Dandona, Increase in intranuclear nuclear factor κB and
decrease in inhibitor κB in mononuclear cells after a mixed meal: evidence for a
proinflammatory effect, The American Journal of Clinical Nutrition, Volume 79,
Issue 4, April 2004, Pages 682–690, https://doi.org/10.1093/ajcn/79.4.682 www.ihsymposium.comHow To Lower Inflammation
20. Practice yoga
▪ Yoga has so many awesome health benefits, and one study points to its
ability to decrease CRP.
Bartlett SJ, Moonaz SH, Mill C, Bernatsky S, Bingham CO
3rd. Yoga in rheumatic diseases. Curr Rheumatol Rep.
2013;15(12):387. doi:10.1007/s11926-013-0387-2 www.ihsymposium.comHow To Lower Inflammation
21. Become a Ketotarian
▪ Ketones like beta-hydroxybutyrate are not just a form of fuel, it’s also a
signaling molecule and epigenetic modulator, working on anti-
inflammatory pathways (1)
▪ BHB inhibits inflammatory pathways like NFkB COX2 and NLRP-3
inflammasome (2)
▪ Activates the antioxidant, anti-inflammatory AMPK and NRF2
pathways (3)
www.ihsymposium.comHow To Lower Inflammation
21. Become a Ketotarian
1. Fu, S., Wang, J., Xue, W. et al. Anti-inflammatory effects of BHBA in both in vivo and in vitro Parkinson’s disease models are mediated by GPR109A-dependent mechanisms. J
Neuroinflammation 12, 9 (2015) doi:10.1186/s12974-014-0230-3
2. Youm YH, Nguyen KY, Grant RW, et al. The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease. Nat Med. 2015;21(3):263–269.
doi:10.1038/nm.3804
3. Bae HR, Kim DH, Park MH, et al. β-Hydroxybutyrate suppresses inflammasome formation by ameliorating endoplasmic reticulum stress via AMPK activation. Oncotarget.
2016;7(41):66444–66454. doi:10.18632/oncotarget.12119
www.ihsymposium.comHow To Lower Inflammation
22. Heal your gut
▪ You do not have to be experiencing gut symptoms to have gut
problems that can fuel inflammation. Issues like leaky gut syndrome,
SIBO, and candida overgrowth can all be hidden causes or
contributors.
www.ihsymposium.comHow To Lower Inflammation
23. Get more vitamin C
▪ Several studies (1) have linked low vitamin C with inflammatory
conditions. In one study (2) of 3,258 healthy 60 to 79-year-old men,
vitamin C intake from fruits and vegetables was significantly and
inversely associated with inflammatory CRP and t-PA.
1. Michel Langlois, Daniel Duprez, Joris Delangha, Marc De Buyzere, Denis
L. Clement, ‘’Serum Vitamin C Concentration Is Low in Peripheral Arterial
Disease and Is Associated With Inflammation and Severity of
Atherosclerosis’’ Circulation. 2001;103:1863–1868;
https://doi.org/10.1161/01.
2. S. Goya Wannamethee, Gordon D. O. Lowe, Ann Rumley, K. Richard
Bruckdorfer, Peter H. Whincup, ‘’ Associations of vitamin C status, fruit and
vegetable intakes, and markers of inflammation and hemostasis.’’ Am J Clin
Nutr. 2006 Mar; 83(3): 567–727.
www.ihsymposium.comHow To Lower Inflammation
24. Increase Nrf-2
▪ A protein called Nrf-2 plays a role in regulating antioxidant gene induction.
Nrf-2 actually turns on genes that are responsible for antioxidant and detox
pathways. When Nrf-2 is activated, inflammation decreases, and conversely,
inflammation tends to be worse with lower levels of Nrf-2.
Irfan Rahman, Saibal K. Biswas, Paul A. Kirkham, ‘’ Regulation of
inflammation and redox signaling by dietary polyphenols.’’ Biochem
Pharmacol. 2006 Nov 30; 72(11): 1439–1452. Published online 2006
Aug 21. doi: 10.1016/j.bcp.2006.07.004 www.ihsymposium.comHow To Lower Inflammation
24. Increase Nrf-2
▪ Many dietary sources of antioxidants have been found to activate Nrf-2
including:
- EGCG from green tea (1)
- quercetin from onions (2)
- curcumin from turmeric (2)
- resveratrol from grapes (2)
- piperine from black pepper (2)
- L-sulforaphane from broccoli (2)
1. Pan C, Zhou S, Wu J, et al. NRF2 Plays a Critical Role in Both Self and EGCG
Protection against Diabetic Testicular Damage. Oxid Med Cell Longev.
2017;2017:3172692. doi:10.1155/2017/3172692
2. Sun Y, Yang T, Leak RK, Chen J, Zhang F. Preventive and Protective Roles of Dietary
Nrf2 Activators Against Central Nervous System Diseases. CNS Neurol Disord Drug www.ihsymposium.com
Targets. 2017;16(3):326–338. doi:10.2174/1871527316666170102120211How To Lower Inflammation
25. Decrease NF-kB
▪ The inflammatory nuclear factor kappa B, or NF-kB for short, binds to
your DNA and triggers a number of different inflammatory cascades in
the body when activated.
▪ NF-kB has been implicated in the pathogenesis of many chronic
inflammatory conditions, but there is some exciting research going on
focusing on finding ways to inhibit the expression of NF-kB to prevent
or control the multitude of inflammatory-related diseases.
Tak PP, Firestein GS. NF-kappaB: a key role in inflammatory
www.ihsymposium.com
diseases. J Clin Invest. 2001;107(1):7–11. doi:10.1172/JCI11830How To Lower Inflammation
25. Decrease NF-kB
▪ Blueberries (1)
▪ Cacao (2)
▪ Green tea (3)
▪ Resveratrol (4)
▪ Sulphoraphane (5)
▪ Ashwaganda (6)
www.ihsymposium.comHow To Lower Inflammation
25. Decrease NF-kB
1. Eliane Torri, Marivane Lemos, Vinícius Caliari, Cândida A. L. Kassuya, Jairo K. Bastos, Sérgio F. Andrade, ‘’Anti-inflammatory and
antinociceptive properties of blueberry extract (Vaccinium corymbosum).’’
J Pharm Pharmacol. 2007 Apr; 59(4): 591–596. doi: 10.1211/jpp.59.4.0015
2. Carlo Selmi, Tin K. Mao, Carl L. Keen, Harold H. Schmitz, M. Eric Gershwin, ‘’The anti-inflammatory properties of cocoa flavanols.’’
J Cardiovasc Pharmacol. 2006; 47 (Suppl 2): S163–S176.
3. Chatterjee P, Chandra S, Dey P, Bhattacharya S. Evaluation of anti-inflammatory effects of green tea and black tea: A comparative in vitro
study. J Adv Pharm Technol Res. 2012;3(2):136–138. doi:10.4103/2231-4040.97298
4. Samarjit Das, Dipak K. Das, ‘’Anti-inflammatory responses of resveratrol.’’
Inflamm Allergy Drug Targets. 2007 Sep; 6(3): 168–173.
5. Shanshan Guo, Peiju Qiu, Guang Xu, Xian Wu, Ping Dong, Guanpin Yang, Jinkai Zheng, David Julian McClements, Hang Xiao, ‘’Synergistic
anti-inflammatory effects of nobiletin and sulforaphane in lipopolysaccharide-stimulated RAW 264.7 cells.’’
J Agric Food Chem. Author manuscript; available in PMC 2013 Mar 7.Published in final edited form as: J Agric Food Chem. 2012 Mar 7; 60(9):
2157–2164. Published online 2012 Feb 27. doi: 10.1021/jf300129t
6. Sangita Chandra, Priyanka Chatterjee, Protapaditya Dey, Sanjib Bhattacharya, ‘’Evaluation of Anti-inflammatory Effect of Ashwagandha: A
Preliminary Study in vitro’’ Pharmacognosy Journal 4, no. 29 2012; 47-49. https://doi.org/10.5530/pj.2012.29.7
www.ihsymposium.comHow To Lower Inflammation
27. Get more PPARs
▪ Studies suggest that Peroxisome Proliferator – activated Receptors
(PPARs) may help improve inflammatory conditions such as
atherosclerosis, asthma, colitis, MS, and other autoimmune conditions.
(1)
▪ Some PPAR activators: wild-caught fish, (2) green tea, astragalus, ginger,
(3) and sea buckthorn. (4)
www.ihsymposium.comHow To Lower Inflammation
27. Get more PPARs
1. John J. Bright, Crystal C. Walline, Sarvanan Kanakasabai, Sharmistha Chakraborty, ‘’Targeting PPAR as a therapy to treat multiple sclerosis.’’
Expert Opin Ther Targets. 2008 Dec; 12(12): 1565–1575. doi: 10.1517/14728220802515400
2. Hang Li, Xiong Z. Ruan, Stephen H. Powis, Ray Fernando, Wint Y. Mon, David C. Wheeler, John F. Moorhead, Zac Varghese, ‘’EPA and DHA
reduce LPS-induced inflammation responses in HK-2 cells: evidence for a PPAR-gamma-dependent mechanism.’’
Kidney Int. 2005 Mar; 67(3): 867–874. doi: 10.1111/j.1523-1755.2005.00151.x
3. Biochem Pharmacol. 2014 Nov 1; 92(1): 73–89.
doi: 10.1016/j.bcp.2014.07.018
4. P. B. Tirupathi Pichiah, Hye-Jung Moon, Jeong-Eun Park, Yeon-Jeong Moon, Youn-Soo Cha, ‘’Ethanolic extract of seabuckthorn (Hippophae
rhamnoides L) prevents high-fat diet-induced obesity in mice through down-regulation of adipogenic and lipogenic gene expression.’’
Nutr Res. 2012 Nov; 32(11): 856–864. doi: 10.1016/j.nutres.2012.09.015
www.ihsymposium.comHow To Lower Inflammation
28. CBD Oil
▪ Endocannabinoids, work to maintain a healthy inflammatory
response by inhibiting cell proliferation and suppressing cytokine
production and eicosanoid signaling, which are all complex
processes in the body that contribute to inflammation.
Kaplan BL, Springs AE, Kaminski NE. The profile of immune
modulation by cannabidiol (CBD) involves deregulation of nuclear
factor of activated T cells (NFAT). Biochem Pharmacol.
2008;76(6):726–737. doi:10.1016/j.bcp.2008.06.022 www.ihsymposium.comHow To Lower Inflammation
28. CBD Oil
▪ CBD can induce T-reg cells, the immune cells responsible for
finding and eliminating bacteria, viruses, and other outside
invaders. When inflammation is at its worst, T-reg cells lose the
ability to distinguish between these invaders and the body itself,
which leads to an immune system that attacks its own tissues.
Dhital S, Stokes JV, Park N, Seo KS, Kaplan BL. Cannabidiol (CBD)
induces functional Tregs in response to low-level T cell activation. Cell
Immunol. 2017;312:25–34. doi:10.1016/j.cellimm.2016.11.006 www.ihsymposium.comHow To Lower Inflammation
29. Intermittent Fasting
▪ Studies have shown that intermittent fasting can regulate the
NLRP3 inflammasome (1)
▪ Improves inflammation-related conditions including
- Irritable Bowel Syndrome (2)
- Lupus (3)
- Asthma and lung inflammation (4)
3. Liu Y, Yu Y, Matarese G, La Cava A. Cutting edge: fasting-induced
1. J. Traba et. al., ‘’Fasting and refeeding differentially regulate NLRP3 hypoleptinemia expands functional regulatory T cells in systemic lupus
inflammasome activation in human subjects.’’ erythematosus. J Immunol. 2012;188(5):2070–2073.
J Clin Invest. 2015 Dec 1; 125(12): 4592–4600. Published online 2015 Nov doi:10.4049/jimmunol.1102835
3. doi: 10.1172/JCI83260 4. Johnson, James B et al. “Alternate day calorie restriction improves clinical
2. Motoyori Kanazawa, Shin Fukudo, ‘’Effects of fasting therapy on irritable findings and reduces markers of oxidative stress and inflammation in overweight
bowel syndrome.’’ Int J Behav Med. 2006; 13(3): 214– adults with moderate asthma.” Free radical biology & medicine vol. 42,5 (2007):
220. doi: 10.1207/s15327558ijbm1303_4 www.ihsymposium.com 665-74. doi:10.1016/j.freeradbiomed.2006.12.005Inflammation Spectrum Case Study
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