Diet and the environment: inflammation and inflammaging

Question 1

Common components of diets that prevent chronic inflammation

Answer 1

• whole foods
• reduced or no ultra-processed foods
• variety of foods, especially fruits and vegetables

Question 2

Anti-inflammatory diets

Answer 2

• improves health by reducing chronic inflammation and assoicated conditions:
• joint pain
• atherosclerosis/HTN
• insulin resistance and diabetes
• muscle pain and fatigue
• decreased infalmmation assoicated with more physical activities

Chronic inflammation is assoicated with high amounts of inflammatory markers

Question 3

Considerations for all diets: macronutrients

Answer 3

• proteins: plant based protein is also high in fiber
• fats: saturated fats are not healthy; omega 9s are
• carbs: fruits and veggies are the best sources of carbs
• vitamins, minerals and antioxidants

Question 4

Environmental considerations for diet

Answer 4

• pollution and inflammation
• environmental impact of what you eat
• greenhouse gasses are greater when raising animals for food

Question 5

Mediterranean diet

Answer 5

• plant-based with lots of colorful fruits and vegies
• whole grains, nuts, seeds
• legumes
• olives, avocados
• herbs and spices vs salt
• primary oil: extra virgin olive oil
• wild caught fish 2-3 times per week
• poultry only a few times per week
• fermented dairy if tolerated
• low to moderate consumption of red wine
• physical activity
• sharing meals with friends and family

Question 6

What to avoid on the mediterranean diet

Answer 6

• red meat (once per week or less)
• highly processed foods
• processessed meat
• refined oils and trans fat
• refined or processed grains
• sweet, surgery drinks and added sugars

Question 7

What can the mediterranean diet

Answer 7

• OA
• autoimmune disorders
• fibromyalgia
• osteoporosis
• musculoskeletal function, anexity/depression, cognitive decline
• physical decline
• chronic degenerative disease

Question 8

Vegetarian and vegan diets

Answer 8

• have been shown to be very health if they limit processed foods
• true vegetarian diet is a whole foo, plant-based diet with no meat
• pescatarian: eat fish
• lacto-ovo vegetarian: eat eggs and dairy
• vegan: no animal progducts, including honey, gelatin, eggs, dairy

Question 9

Vegetarian diet

Answer 9

• good evidence that it helps with fibromyalgia, cardiovascular health
• some evidence that it helps RA

Question 10

Plant-forward diet

Answer 10

• good evidence that helps with: fibromyalgia, chronic MSK pain, cardiovascular health
• moderate envidence that it helps with OA, Mirgraine, neuropathy
• some evidence that it helps with RA

Question 11

Other diet

Answer 11

• low carb diet: knee OA
• calorie restriction: migraine, fibromyalgia, OA, sciatica
• Fasting: RA

Question 12

DASH diet

Answer 12

• whole grains, including whole grain bread and pasta
• fruits and vegges
• dairy: increase calcium
• lean protein
• nuts
• seeds
• legumes
• no more than 5 servings of candy or added sugar
• shown to reduce BP, weight, reduce metabolic syndrome and risk of colorectal cancer

Question 13

Low FODMAP

Answer 13

• fermented oligosaccharides, disaccharides, monosaccharides and polyols
• short chain carbs
• sometimes poorly absorbed in gut, may fermented quickly, may draw water into intestine
• can cause bloating, gas, diarrhea, abdominal pain

low FODMAP most often used for IBS, endometriosis, fibromyalgia, GI disorders