Controlling Inflammation for
Endurance and Enduring Health
Taking Care of Yourself to
Better Care for Others
Dr. Philip Maffetone
3 May 2016
100
90
80
70
Human 60
Performance 50
as a % of 40
max function
30
20
10
0
Squaring
the Curve
--- Higher level function
--- Functional decline
20
40
60
Age
80
100
Chronic Inflammation
Excess
Body Fat
Chronic
Inflammation
Immune
Impairment
Insulin
Resistance
“Head trauma may kill hundreds of thousands
of neurons, but the secondary inflammatory
response to head trauma may kill millions of
neurons, or the patient.”
Rogers, J. The inflammatory response in
Alzheimer's disease. J Periodontol. 2008; 79:
1535–1543
Heart disease
Stroke
Alzheimer’s
Cancer
Type 2 diabetes
CDC: 5 most common
causes of death in the US;
preventable.
Health prevention strategies have not
prevented preventable diseases
Fats in Food
(plus 40-50% of carbohydrates)
Stored Fat
(adipose tissue)
Energy
Production
~80%
~20%
Inflammation
Control
Fats & Inflammation
ARACHIDONIC
omega-6
LINOLEIC
omega-6
D-6-D
LINOLENIC
PLA-2
elongase
elongase
ALPHA-AA
D-5-D
AA
5-LO
LT2
COX
15-LO
PG1, TX1, LT1
EPA
DHA
PG3, TX3, LT3
PGI3
PGH2
LX2
15-HETE
COX-2
PGI2
Anti-inflammatory
omega-3
D-6-D
GAMMA-LINOLENIC
DGLA
-LINOLENIC EPA/DHA
TX2
PG2
Inflammatory
Anti-inflammatory
Chronic Inflammation
Insulin resistance, hyperinsulinemia
Immune impairment
Increased body fat
Pain
Asthma, allergy
Bone loss
Menstrual cramps
Depression, dementia
Overtraining syndrome
Common Foods and Chronic Inflammatory
Vegetable oils
Chicken
Plants
ARACHIDONIC
LINOLEIC
D-6-D
D-6-D
GAMMA-LINOLENIC
LINOLENIC
PLA-2
elongase
elongase
DGLA
ALPHA-AA
D-5-D
AA
5-LO
LT2
COX
15-LO
PG1, TX1, LT1
EPA
DHA
PG3, TX3, LT3
PGI3
PGH2
LX2
15-HETE
COX-2
PGI2
Anti-inflammatory
-LINOLENIC
Fish
EPA/DHA
TX2
PG2
Inflammatory
Anti-inflammatory
The Carbohydrate-Insulin Influence
INSULIN
Anti-inflammatory
High/moderate glycemic index foods include bread,
rolls, pasta, cereal, sugar-containing foods and
drinks, potatoes, etc.
Inflammatory
Anti-inflammatory
Most Common Food Sources
of omega-6 Fats
Vegetable Oils: soy, safflower,
sunflower, corn, canola, peanut.
Packaged-fast-restaurant foods.
J Nutr. 2009 Dec; 139(12): 2365–2372.
A New Dietary Inflammatory Index Predicts Interval Changes
in Serum High-Sensitivity C-Reactive Protein
Cavichia P, Steck S, Hurley T, et al.
Abstract
Inflammation is associated with a number of chronic conditions, such as cancer and
cardiovascular disease. Reducing inflammation may help prevent or treat these
conditions. Diet has consistently been shown to modulate inflammation. To facilitate
research into the inflammatory effect of diet on health in humans, we sought to
develop and validate an Inflammatory Index designed to assess the inflammatory
potential of individuals' diets. An Inflammatory Index was developed based on the
results of an extensive literature search.
Factors that can Increase Inflammation
Diet
Lifestyle
Refined carbs
trans fats
Nutrient inadequacy
D, K, B6, Mg, Zn, protein
Increased body fat
Calorie restriction, fasting
Low intake of plant foods
Drugs
Statins, excess alcohol
Chronic stress
Environmental pollution
Low physical activity
Overtraining
Poor sleep
Unhealthy Aging
Seasons
Junk Food
Healthy Food
Foods that Control Inflammation
Garlic, Ginger, Turmeric
Cocoa (full fat)
Citrus peel
Fresh vegetables
Raw sesame
Cold water fish (EPA)
Wine
Balancing Inflammation
ARACHIDONIC
LINOLEIC
D-6-D
PLA-2
elongase
D-5-D
SESAME
FISH
GINGER
GARLIC
TURMERIC
EPA
DHA
PG3, TX3, LT3
PGI3
PGH2
CITRUS PEEL
FISH PGI2
GINGER
COX-2 GARLIC
TURMERIC
TX2
Anti-inflammatory
elongase
AA
GINGER
LT2 CITRUS
COXGARLIC
15-LO PEEL
TURMERIC
LX2
15-HETE
LINOLENIC
ALPHA-AA
5-LO
PG1, TX1, LT1
EPA/DHA
D-6-D
GAMMA-LINOLENIC
DGLA
-LINOLENIC
Inflammatory
PG2
Anti-inflammatory
“Less than 5% of our diseases can
primarily be ascribed to heritable
genetic factors.”
Ruiz-Núñez, et al. Journal of Nutritional
Biochemistry. 2013; 24:1183-120
Poor diet
contributes to more
disease than a
combination of
inadequate
exercise, alcohol
excess and
tobacco use.