Hello Viewer,

When I was younger, I often saw older people walking in pain and absolute discomfort. I asked myself, how does this happen? As I age, I see the answers in how often and what we eat and how active we are. If our diet is poor and/or our daily tasks involve sitting, we are at risk for a chronic disease.

In Edition #54, we focus on eliminating chronic inflammation and chronic diseases.

P.S. ✨ NEW ✨🎙️ Listen to this Edition (5 minutes) 

🖥️ Read the Unshortened Version Online
🇯🇵 Read in Japanese 日本語で読む

Today's Lookahead 👀

1. 🦠 Chronic Inflammation 101

2. 👁️ OVE’S GUIDE TO KNOCKING OUT CHRONIC DISEASE

3. ⏲️ MINDFUL PRACTICE POMODORO Timer ⏲️

4. 💪🏾WORKOUT Daily Walking

#53 FOOD THAT FIGHT INFLAMMATION
VIEWER FEEDBACK

What would you give up to fight inflammation? 

🟩🟩🟩🟩🟩🟩 Fast Food 🍔 

🟨⬜️⬜️⬜️⬜️⬜️ Junk Food 🍫 

🟨⬜️⬜️⬜️⬜️⬜️ Alcohol 🍷 

🟨⬜️⬜️⬜️⬜️⬜️ Packaged Goods 🍬 

⬜️⬜️⬜️⬜️⬜️⬜️ Desserts 🍩

⬜️⬜️⬜️⬜️⬜️⬜️ Other 🤷‍♂️

⬜️⬜️⬜️⬜️⬜️⬜️ Nothing ❌ 

Got a question or feedback?
Comment, complete the poll, or send an email to [email protected]. 🙌🏾

🦠 _{Chronic Inflammation 101}

The Chronicles of Chronic Diseases

Silent Progression: Chronic inflammation often progresses silently. It can occur without noticeable symptoms for years before leading to chronic diseases.

Triggers: Chronic inflammation can be triggered by various factors, including

• persistent infections

• long-term exposure to irritants (such as pollution or industrial chemicals)

• autoimmune disorders

• lifestyle factors include poor diet, lack of exercise, and chronic stress.

Gut Health: The gut microbiome plays a critical role in regulating inflammation. An imbalance in gut bacteria (dysbiosis) can contribute to chronic inflammation.

🌏 By The Numbers
Top 5 Chronic Diseases 🌏

Chronic inflammation is a common underlying factor in many chronic diseases. These are the most likely diseases to be proactive about to prevent instead of managing.

North America 🇺🇸 🍁 

1. Heart Disease accounts for about 1 in 5 deaths in the United States.

2. Cancer: Breast, prostate, lung, and colorectal cancers are the most common.

3. Chronic Respiratory Diseases

4. Diabetes: Around 38 million people in the United States

5. Alzheimer’s Disease: Dementias are the leading cause of death among older adults.

Worldwide 🗺️

1. Cardiovascular Diseases (CVD): responsible for around 17.9 million deaths per year.

2. Cancer

3. Chronic Respiratory Diseases account for about 4 million deaths annually.

4. Diabetes: An estimated 463 million people worldwide have diabetes (the majority having type 2 diabetes).

5. Chronic Kidney Disease: It affects around 10% of the global population.

Japan 🇯🇵 

1. Cancer: stomach, lung, and colorectal cancers are the most common.

2. Heart Disease: particularly ischemic heart disease.

3. Cerebrovascular Disease: Stroke and others

4. Chronic Respiratory Diseases: Includes COPD and asthma

5. Diabetes: Type 2 diabetes is a growing concern.

🧪 _{What the Numbers Mean}

INFLAMMATORY MARKERS

Understanding inflammatory markers is crucial for identifying and managing inflammation in the body. These tests help detect signs of inflammation.

What are the normal values for ESR, CRP, PCT and PV?

ESR (Erythrocyte Sedimentation Rate):
Measures how quickly red blood cells settle at the bottom of a test tube. A faster rate indicates inflammation.
The normal range is 0-22 mm/hr for men and 0-29 mm/hr for women.

CRP (C-Reactive Protein):
High levels can indicate an acute inflammatory response.
Most people without any underlying health problem have a CRP level of less than 3 mg/L and nearly always less than 10 mg/L.

PCT (Procalcitonin):
It helps differentiate bacterial infections from other types of inflammation. Levels above 0.25mcg/L suggest chest infection; levels above 0.5ng/mL can confirm sepsis.

PV (Plasma Viscosity):
Measures the thickness of blood. Higher values can indicate inflammation or other conditions affecting blood flow. The normal range for adults is 1.50-1.72 mPA.

_{👁️ OVE’S GUIDE TO}

KNOCKING OUT CHRONIC DISEASE

Try one or all of these practices to reduce the likelihood of chronic disease. Create chronic habits to cripple chronic diseases.

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 🚴‍♂️

  • Walking, Stairs, Swimming, Biking, Cycling

  • 30-60 min | 5-7 times per week

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

  • Weights, Resistance Bands, Dumbbells, Kettlebells

  • 15-60 min | 2-3 times per week

• Flexibility Exercises: Yoga and stretching enhances mobility and reduces stress 🧘‍♀️

  • Stretching: 10-15 min | 6-7 times weekly

  • Yoga: 30-60 min | 1-2 times weekly

Stress Management

Stress can amplify inflammation. Reduce stress with:

• Mindfulness Meditation 🧠  Practice daily to calm your mind.

  • Morning Primer, Mindfulness, Body Scan, Nightly Review

  • 3+ min | 7 times per week

• Yoga and Tai Chi 🧘‍♂️ Gentle movements combined with deep breathing.

  • Yoga: 30-60 min | 1-2 times weekly

  • Tai Chi: 15-60 min | 1-2 times weekly

• Breathing Exercises 💨 Simple techniques to reduce anxiety and promote relaxation.

  • Belly, Box, 4-7-8, Nostril, Pursed Lips

  • 5+ min | 6-7 times weekly

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.

  • 7-9 hours is ideal

• Optimizing Your Sleep Environment 🛏️ Keep your bedroom cool, dark, and quiet.

  • Set room temperature to between 60 and 67°F (15.6 and 19.4°C)

• Avoiding Electronics Before Bed 📱 Reduce blue light exposure from devices to improve sleep quality.

  • Use dark, bedtime, night mode to filter blue light

MINDFUL PRACTICE

POMODORO Timer ⏲️

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

Using the Pomodoro Timer:

1. Choose a Task: Select a task you want to work on.

2. Set the Timer: Set your timer for 25 minutes. This counts as one "Pomodoro."

3. Work on the Task: Focus solely on the task until the timer rings. Avoid any distractions.

4. Take a Short Break: When the timer rings, take a 5-minute break. Use this time to stretch, breathe, or have a quick walk.

5. Repeat the Cycle: After four Pomodoros, take a longer break of 15-30 minutes. Use this time to relax and recharge.

Use your smartphone, a tracker or an online timer like Pomofocus to set your Pomodoro 👇

💪🏾WORKOUT Daily 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

Download last week’s
YOGA FLOW 👈🏼 WORKOUT

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ICYMI Links to past issues

• Foods that Help & Foods that Hurt Inflammation 🥗

• Summer sips, what to drink, how much & recipes🍹

• Is Ozempic a Miracle Drug or Health Hazard? 💉

IN THE NEWS

• First artificial heart transplant in Houston offering hope for people with end-stage heart disease

UPCOMING EDITIONs

• INFLAMMATION WRAP-UP

• BEGINNERS GUIDE TO FASTING

Thank You for Reading this Week’s Wellness Guide

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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.}}