Decreasing Inflammation in Athletes

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Dr. Jen Mundt

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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.

Increased inflammation causes:

Joint destruction

Cardiovascular disease

Chronic Allergies

Nutrient deficiencies

What to eat

& What NOT to eat!

Cow’s milk, beef, liver, pork, lamb

Arachidonic acid is the direct precursor to proinflammatory 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

High glycemic OR carbohydrate dominant foods (white bread, sugar, high-carb fast-foodstyle breakfast):

Oxidative stress

Inflammation

Suppressed immune function  infection or dysbiosis

Promotes bacterial overgrowth – inherently proinflammatory

Chemical preservatives & artificial sweeteners

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

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

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

Alpha-Lipoic Acid (ALA), EPA, DHA, GLA and oleic acid:

 fatty acid supplementation

Anti-inflammatory

Maintains integrity and functionality of cells

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

Vitamin E

Natural (d-alpha) tocopherols OR

D-a-tocopherol succinate

Bioflavonoids

Decreases bruising

Decreases edema due to inflammation

Green tea

Antioxidant

Resveratrol

Antioxidant

Curcumin

Extremely anti-inflammatory

Quercitin

Anti-inflammatory

Antioxidant

Antihistamine

Ginger

Extremely anti-inflammatory

Bromelain

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%

Jen Mundt, ND j.mundt@scnm.edu

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