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Decreasing Inflammation in Athletes

Decreasing Inflammation in Athletes. by Dr. Jen Mundt. This presentation is protected under copy-right and is not to be copied, distributed, or used in any way without the express written consent of Dr Jen Mundt. What is inflammation?.

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Decreasing Inflammation in Athletes

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  1. Decreasing Inflammation in Athletes by Dr. Jen Mundt This presentation is protected under copy-right and is not to be copied, distributed, or used in any way without the express written consent of Dr Jen Mundt

  2. What is inflammation? • Immune response to overwork of a joint, injuries, bad diet, pathogens, etc. • Prolonged inflammation, known as chronic inflammation, is characterized by simultaneous destruction and healing of the tissue from the inflammatory process.

  3. Why is it important to decrease inflammation? • Increased inflammation causes: • Joint destruction • Cardiovascular disease • Chronic Allergies • Nutrient deficiencies

  4. FOODS What to eat & What NOT to eat!

  5. What NOT to eat OR eat in moderation: • Cow’s milk, beef, liver, pork, lamb • Arachidonic acid is the direct precursor to pro-inflammatory and pain-promoting immune markers • Saturated fats: activates pro-inflammatory markers • Cream: marked oxidative stress and lipid peroxidation that lasts for 3 hours after you eat • Corn oil: rapidly activates pro-inflammatory effect

  6. What NOT to eat OR eat in moderation: • High glycemic OR carbohydrate dominant foods (white bread, sugar, high-carb fast-food-style breakfast): • Oxidative stress • Inflammation • Suppressed immune function  infection or dysbiosis • Promotes bacterial overgrowth – inherently pro-inflammatory • Chemical preservatives & artificial sweeteners

  7. What TO eat! • Whole Foods: • Fruits • Veggies • Seeds • Nuts • Whole grains • Omega-3, Omega-6 & Omega-9 Fatty acids • Lean Sources of Protein • Lean meats • Fatty cold-water fish • Soy • Whey proteins

  8. What TO Eat • Organic Foods • Non-genetically modified (usually, but not always) • Non-irradiated • Grown without pesticides, herbicides, non-organic fertilizers, antibiotics or hormones • More nutrients • Taste better • Meats: Grass-fed, grass-finished organic meats

  9. WATER • Critical in detox process of liver • Toxic build up  systemic manifestations • Maintains energy • Promotes healthy functioning of liver, kidneys & other organs • Provides liquid to lubricate joints • BEWARE of “sports drinks” OR “high energy drinks” • High in sugar (pro-inflammatory) • Try Electrolyte mix instead

  10. Anti-inflammatory Supplements:Oils • Alpha-Lipoic Acid (ALA), EPA, DHA, GLA and oleic acid: • fatty acid supplementation • Anti-inflammatory • Maintains integrity and functionality of cells

  11. Anti-inflammatory Supplements: Vitamins • Vitamin C • Anti-inflammatory • Builds & maintains collagen (component in all connective tissue, including cartilage) • Take with alpha lipoic acid • Vitamin D • Common deficiency • Chronic illness or chronic musculoskeletal pain • Anti-inflammatory • Immune boosting

  12. Anti-inflammatory Supplements: Vitamins • Vitamin E • Natural (d-alpha) tocopherols OR • D-a-tocopherol succinate

  13. Anti-inflammatory Supplements:Other • Bioflavonoids • Decreases bruising • Decreases edema due to inflammation • Green tea • Antioxidant • Resveratrol • Antioxidant • Curcumin • Extremely anti-inflammatory

  14. Anti-inflammatory Supplements:Other • Quercitin • Anti-inflammatory • Antioxidant • Antihistamine • Ginger • Extremely anti-inflammatory • Bromelain

  15. Anti-inflammatory Supplements:Other • Glucosamine sulfate • Stimulates manufacture of GAGs by chondrocytes and promotes incorporation of sulfur into cartilage • Increases ability to absorb shock • Absorption rate 90-98% • Chondroitin sulfate, bovine cartilage • Mixed of intact or partially hydrolized GAGs • Absorption rate 13%

  16. THANK YOU!Questions? Jen Mundt, ND j.mundt@scnm.edu

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