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"Simple Lifestyle Changes to Reduce Inflammation: An Anti-Inflammatory Guide"

Understanding Inflammation and Nutritional Interventions

• The Connection Between Stress and Inflammation: cortisol, the

adrenal hormone associated with chronic stress, can be toxic to the

brain and adversely affect most chronic disorders.

• Anti-Inflammatory Nutrients: steroidal and non-steroidal anti-

inflammatory drugs and nutrients, e.g., ginger, willow, and

curcumin.

• Chronic Pain: affects anxiety, mood, and sleep; nutrients that

can reduce inflammation-related musculoskeletal, joint, and

neuropathic pain;reducing dependence on opioid analgesics.

• Anti-Inflammatory Foods: each disorder of chronic inflammation

has distinct combinations of inflammatory cytokines, e.g., cherries,

garlic, ginger (IL-1), curcumin, resveratrol (IL-6), garlic (IL-8), fish

oil, curcumin, garlic, ginger(TNF).

• Appetite Regulation: anti-inflammatory, resistant starches, low-

glycemic complex carbohydrates, fiber and healthy fats; a fact

check on popular diets, e.g., intermittent fasting.

• Cardio-Metabolic Disorders: the effectiveness of almonds, cap-

saicin, flax, eggs, green tea, pectin-containing foods and dietary

patterns.

• Hypertension: garlic, magnesium, cocoa, and curcumin when

used in combination with antihypertensives—a fact check.

• GI Inflammation: celiac disease, inflammatory bowel disorders

(Crohn’s and related conditions);role of an elimination diet.

• The Gut-Brain Axis, Mood, Anxiety and Diet: persistent

depression and generalized anxiety are linked to GI inflammation;

the pros and cons of probiotics and GI-healthy foods.

• Mood, Antidepressants and Diet: anti-inflammatory effects of

antidepressants; nutrient profiling for depression, e.g., omega-3s;

long-term benefits of a plant-based diet.

• Neuroprotective Foods: aspects of the Mediterranean, Okinawan

and plant-based diets, reduced neuroinflammation, and lower risk

of Alzheimer's disease.

• Sleep Helps Remove Neurotoxins: the clearance of inflammatory

beta-amyloid and tau occurs during restorative, slow-wave sleep;

the connection between diet and restorative sleep.

Habits of An Anti-Inflammatory Lifestyle

• Healthy Sources of Stress: stress-resilient habits that protect the

brain and body by preparing us to cope with everyday and life-

altering physical and mental stressors.

• Anti-Inflammatory Physical Activity: how moderate and regular

exercise stimulates anti-inflammatory cytokines and normalizes

cortisol.

• Meaning-Based Anti-Inflammatory Activities: reaching out to

friends and loved ones produces wellbeing and reduces stress-

related inflammation.

• Adopting Guidelines of the Inflammatory Food Index: identifying

the most anti-inflammatory foods, spices, and nutrients.

• Preventing and Managing Chronic Conditions: an evidence-

based approach that supports incorporating phytochemicals in a

plant-based diet.

• Nutritional Strategies for the Aging Brain: natural sources of

trace elements, vitamin B complex, C, D, E, CoQ10, lipoic acid;

cognitive-protecting nutrients including green tea, blueberries, and

curcumin.

• Restorative Sleep: lifestyle guidelines for improving sleep quality

in health professionals and older adults through mindfulness

meditation to deepen sleep while reducing depression, fatigue and

inflammation.

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