Hello Viewer,

As we wrap up our Inflammation series, remember that most chronic diseases stem from inflammation, which is accelerated by excessive sugar intake and a lack of physical activity. Use this guide to manage and prevent inflammation.

In Edition #54.5, we wrap up our Inflammation series.

P.S. To get the Inflammation Cheatsheet Click Here 

✨ NEW EPISODE ✨🎙️ Listen to this Edition (4 minutes) 🎧
🖥️ Read the Unshortened Version Online
🇯🇵 Read in Japanese 日本語で読む 
📄 Download This Week’s PDF —> INFLAMMATION Cheatsheet

Today's Lookahead 👀

1. #52 OVERVIEW 💢 Fighting Inflammation

2. #53 OVERVIEW 🥗 Foods That Fight Inflammation

3. #54 OVERVIEW 🫀 Chronic Disease & Inflammation

4. 🧠 MINDFULNESS #52-54 (REVISITED)

5. 💪🏾WEEKLY WORKOUT COLLECTION #52-54

#54 CHRONIC DISEASE & INFLAMMATION
VIEWER FEEDBACK

Chronic Inflammation is triggered by:

🟨🟨🟨⬜️⬜️⬜️ Persistent infections 🦠 

⬜️⬜️⬜️⬜️⬜️⬜️ Long-term exposure (pollution or industrial chemicals) ☣️

⬜️⬜️⬜️⬜️⬜️⬜️ Autoimmune disorders 😷

⬜️⬜️⬜️⬜️⬜️⬜️ Poor diet 🍟 

⬜️⬜️⬜️⬜️⬜️⬜️ Lack of exercise 🪑 

⬜️⬜️⬜️⬜️⬜️⬜️ Chronic Stress 😥 

🟩🟩🟩🟩🟩🟩 All of the Above 6️⃣

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OVERVIEW 🦅

Fighting Inflammation 💢

Inflammation is how the body responds to injuries, damaged cells, pathogens, or impact. There are two kinds of inflammation:

1. Acute Inflammation
Why it happens: short-term, quick response to injury or an infection.
What happens: redness, warmth, swelling, pain, and loss of function.

2. Chronic Inflammation
Why it happens: long-term infections, autoimmune disease.
What happens: heart disease, arthritis, some cancers.

7 Ways to Prevent Inflammation 

1. Weight Management 2. Nutrition 3. Supplementation 4. Hydration 5. Exercise 6.Ergonomics 7. Self-Care

10 Interesting and Less Common Ways to Reduce Inflammation

1. Cold Showers/Ice Baths

Cold therapy, including cold showers and ice baths. The cold temperature constricts blood vessels and decreases blood flow to the inflamed areas, reducing swelling and inflammation.

2. Saunas

Regular sauna use can improve circulation and promote relaxation. The heat from saunas causes blood vessels to dilate, improving blood flow and helping muscles relax, which can reduce inflammation.

3. Epsom Salt Baths

Epsom salts, rich in magnesium sulfate, can help reduce inflammation, relieve pain, and relax muscles when dissolved in bathwater and absorbed through the skin.

4. Grounding (Earthing)

Grounding involves walking barefoot on natural grass, soil, or sand. Direct contact with the Earth allows the body to absorb electrons, which can neutralize free radicals and reduce inflammation.

5. Floatation Therapy

Floating in a sensory deprivation tank filled with Epsom salt (high magnesium concentration) water can reduce stress, decrease muscle tension, and reduce stress-related inflammation.

6. Cryotherapy

Whole-body cryotherapy involves exposing the body to extremely cold temperatures for a short period. It reduces blood flow to inflamed areas and decreases the release of inflammatory mediators.

7. Red Light Therapy

Red and near-infrared light therapy can reduce inflammation, accelerate healing, and alleviate pain by penetrating deep into tissues and promoting cellular repair and regeneration, enhancing mitochondrial function and reducing oxidative stress.

8. Mindfulness and Meditation

Practices like mindfulness meditation can reduce stress, significantly contributing to chronic inflammation. It can also improve emotional regulation and overall well-being.

9. Herbal Adaptogens

Adaptogenic herbs like ashwagandha, rhodiola, and holy basil can help the body manage stress. These herbs help balance cortisol levels and enhance the body's resilience to stress, indirectly reducing inflammation.

10. Intermittent Fasting

Intermittent fasting can help improve metabolic health and enhance immune function. Fasting triggers autophagy, a process where the body cleans out damaged cells, which can reduce inflammation and promote cellular health.

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OVERVIEW 🦅

Foods That Fight Inflammation 🥗

Eat these foods to manage and prevent inflammation. Remember to stay within range of your caloric requirements.

Fruits and Vegetables

1. Berries: Blueberries, strawberries, and raspberries are rich in antioxidants and vitamins.

2. Leafy Greens: Spinach, kale, and Swiss chard contain vitamins and phytonutrients that reduce inflammation.

3. Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage have anti-inflammatory properties.

4. Tomatoes: High in lycopene, which has anti-inflammatory effects.

5. Bell Peppers: Packed with vitamins and antioxidants.

Healthy Fats

1. Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants.

2. Avocados: Contain monounsaturated fats and antioxidants.

3. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide omega-3 fatty acids.

Fish and Seafood

1. Fatty Fish: Salmon, mackerel, sardines, and trout are high in omega-3 fatty acids, which have potent anti-inflammatory effects.

Whole Grains

1. Oats: Provide fibre and nutrients that help reduce inflammation.

2. Brown Rice: A good source of fibre and essential minerals.

Legumes

1. Beans: Black beans, lentils, and chickpeas are rich in fibre, protein, and antioxidants.

Spices and Herbs

1. Turmeric: It contains curcumin, a powerful anti-inflammatory compound.

2. Ginger: Known for its anti-inflammatory and antioxidant properties.

3. Garlic: Contains compounds that have anti-inflammatory effects.

Beverages

1. Green Tea is high in antioxidants, particularly epigallocatechin gallate (EGCG), which has anti-inflammatory properties.

Minimize or Eliminate Junk and Drinkable Calories.

High sugar consumption (added and processed) can trigger pro-inflammatory cytokines, leading to swelling and loss of functionality.

Processed Foods 🍪 

1. Packaged snacks (chips, crackers)

2. Instant noodles

3. Pre-packaged baked goods (cookies, pastries)

Sugary Drinks and Sweetened Beverages 🥤 

1. Sodas

2. Sweetened iced teas

3. Energy drinks

Refined Carbohydrates 🍞 

1. White bread

2. White rice

3. Regular pasta

Ultra-Processed Foods 🍕 

1. Fast food items (burgers, fries)

2. Frozen dinners (pizza, TV dinners)

3. Packaged desserts (cakes, candy bars)

Processed Meats 🌭 

1. Sausages

2. Hot dogs

3. Bacon

Excessive Red Meat 🍖 

1. Beef steaks

2. Lamb chops

3. Pork ribs

Trans Fats 🍩 

1. Margarine

2. Shortening

3. Packaged baked goods (donuts, muffins)

High Salt Foods can 🍜 

1. Canned soups

2. Salted nuts

3. Pretzels

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OVERVIEW 🦅

Chronic Disease & Inflammation🫀

Heart Disease, Cancer, and Cardiovascular Disease are the most common chronic diseases. To prevent inflammation, adopt these wellness habits.

1. Lifestyle Modifications

Adopt healthy habits to combat inflammation:

• Avoid Smoking and Excessive Alcohol 💨

• Maintaining a Healthy Weight ⚖️

  • Obesity is closely linked to chronic inflammation.

• Regular Health Check-Ups 🩺

  • Keep track of your health markers and discuss any concerns with your healthcare provider.

2. Regular Exercise 

Exercise is the base for inflammation management. Ideally, aim for daily cardio and stretching.

• Aerobic Exercise

  • 30 minutes of moderate-intensity exercise, like brisk walking or cycling 🚴‍♂️

• Strength Training 

  • Resistance exercises help you maintain bone density and maintain muscle mass 🏋️

• Flexibility Exercises

  • Yoga and stretching enhances mobility and reduces stress 🧘‍♀️

3. Stress Management

Stress can amplify inflammation. Reduce stress with:

• Mindfulness Meditation 🧠  

  • Practice daily to calm your mind.

• Yoga and Tai Chi 🧘‍♂️

  • Gentle movements combined with deep breathing.

• Breathing Exercises 💨 

  • Simple techniques to reduce anxiety and promote relaxation.

4. Sleep and Rest

Quality sleep is essential. Improve your sleep hygiene by:

• Creating a Sleep Schedule 💤  

  • Go to bed and wake up at the same time every day.

• Optimizing Your Sleep Environment 🛏️

  • Keep your bedroom cool, dark, and quiet.

• Avoiding Electronics Before Bed 📱

  • Reduce blue light exposure from devices to improve sleep quality.

 🧠 MINDFULNESS #52-54 (REVISITED)

^{Click the titles below to revisit the Mindfulness link*}

DAILY Journaling ✍️

Journaling will challenge and help you cultivate a deeper well-being and self-awareness. Spend 10-15 minutes each day writing. Be honest and open with yourself. Happy journaling!

Eat Less Sugar Challenge 🍩 

Can you eat less than 25 grams of added sugar per day?
Natural sources like fruits and honey do not count towards your total. Artificial sweeteners like stevia are added to your total.

Pomodoro Breaks ⏲️

The Pomodoro Technique helps enhance productivity and maintain focus while incorporating mindful breaks to reduce stress and improve well-being.

💪🏾WEEKLY WORKOUT
COLLECTION #52-54

ANTI-INFLAMMATORY STRETCHES

These low-intensity stretches can be performed in a 10-minute session to help reduce inflammation and promote flexibility.

 Duration: 10 minutes Frequency: 4-7 days/week

Download a copy of this workout below 👇

YOGA FLOW

This yoga flow sequence is designed to enhance flexibility, build strength, and promote relaxation, making it ideal for relieving inflammation and improving overall well-being.

Duration: 10-15 minutes Frequency: 2-3 times weekly

Download a copy of this workout below 👇

WALKING

Daily walks are a convenient and highly effective form of exercise that can be easily integrated into your daily routine.

Duration: 30+ minutes  Frequency: 5-7 times weekly

End with 5 minutes of breathing

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ICYMI: Links to past Wrap-Series

#49.5 👁️ How to stay hydrated and protect your skin
#44.5 👁️ How much of each macronutrient to eat?
#39.5 👁️ How do I use calories to manage my weight?

UPCOMING EDITIONs

• INTERMITTENT FASTING FOR BEGINNERS

• ELECTROLYTES

• COLD SHOWER THERAPY

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}}