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<v Speaker 1>You're listening to the Plant Based Diet podcast, where we

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<v Speaker 1>talk about all things plant based. I'm Ester Garfin, the

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<v Speaker 1>host of this show and founder of Alternative Food Network.

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<v Speaker 1>Join me in my amazing array of guests who are

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<v Speaker 1>a mix of healthcare professionals, industry executives, and people with

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<v Speaker 1>an interesting story to tell about their plant based journey.

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<v Speaker 1>Let us help you with your journey wherever you're at

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<v Speaker 1>to learn the what, why, and how to eat plant based. Hello. Friends,

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<v Speaker 1>I hope you've been keeping well. Today I'm going to

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<v Speaker 1>do something a bit different and I'll tell you why.

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<v Speaker 1>Rather than an interview with a guest, I'm taking the

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<v Speaker 1>liberty of sharing with you some important information about inflammation,

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<v Speaker 1>specifically chronic inflammation. It's such a big and important topic

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<v Speaker 1>because chronic inflammation can contribute to heart disease, diabetes, autoimmune conditions,

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<v Speaker 1>and much more. Now, I'm not a doctor, but I

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<v Speaker 1>produce another podcast series that is hosted by a physician.

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<v Speaker 1>On that show, which is called Ullinary Medicine Recipe, Doctor

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<v Speaker 1>Sabrina Folk shared such great information about inflammation that I

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<v Speaker 1>just needed to share it with you, my Plant Based

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<v Speaker 1>Diet audience. It's episode forty of culinary medicine and recipe

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<v Speaker 1>if you want to listen to that full episode, but

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<v Speaker 1>in the meantime, here are some clips that hopefully get

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<v Speaker 1>you to start thinking more about this topic.

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<v Speaker 2>Chronic inflammation is preventable with proper food choices, sleep, stress reduction,

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<v Speaker 2>and regular hydration. Now, chronic inflammation, compared to a cute,

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<v Speaker 2>is a persistent, low grade information that contributes to disease.

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<v Speaker 2>We don't feel it. We don't feel the pain like

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<v Speaker 2>we do if a sprain or burn or the common

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<v Speaker 2>cold symptoms, so it's happening in the background without us

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<v Speaker 2>being aware of it. It can be triggered by nutrient

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<v Speaker 2>poor diet, specifically pro inflammatory foods or foods that increase inflammation.

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<v Speaker 2>The most common ones are things like processed food like

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<v Speaker 2>fast food or packaged snacks, refined sugars that we find

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<v Speaker 2>in sugar sweetened beverages like SODA's, pastries and candy. Also

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<v Speaker 2>in transfats that are not as much used in the US,

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<v Speaker 2>but they're still used worldwide over processed fats that are

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<v Speaker 2>used especially in commercially fried foods, and processed vegetable oils,

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<v Speaker 2>also used in pre made salad dressings or pastries. Excessive

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<v Speaker 2>alcohol intake, red and processed meats, over consumption of salt

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<v Speaker 2>or sodium, which is especially found in packaged foods or

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<v Speaker 2>restaurant foods, and a lack of whole foods like vegetables, fruits, nuts, seeds,

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<v Speaker 2>whole grains and plant based proteins, as well as adequate hydration.

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<v Speaker 2>Also important to go beyond the food, so it's not

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<v Speaker 2>just food that causes chronic inflammation. It's stress environmental exposures

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<v Speaker 2>which happen naturally, but there's also some that we have

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<v Speaker 2>control over. So these are things like cigarettes, living in

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<v Speaker 2>large cities, also environmental pollutants like buses, subways, trains, airplanes,

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<v Speaker 2>and also lack of sleep. So all of these of

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<v Speaker 2>food and these other environmental exposures can lead to long

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<v Speaker 2>term tissue damage and development of disease. So to put

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<v Speaker 2>the dots together, every single day our body has natural

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<v Speaker 2>cell damage that occurs and that needs to be repaired.

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<v Speaker 2>So we need to have number one the building blocks

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<v Speaker 2>to be able to repair that damage. And ideally we're

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<v Speaker 2>also not adding pieces that are dating additional damage. So

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<v Speaker 2>the body needs nutrients to repair and replace damage cells,

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<v Speaker 2>and if the repair mechanisms are overwhelmed. That's when chronic

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<v Speaker 2>inflammation occurs.

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<v Speaker 1>So what really is happening in our bodies when it

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<v Speaker 1>comes to inflammation, Doctor foul K explains to.

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<v Speaker 2>Give you kind of a scary statistic. We all have

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<v Speaker 2>this natural cell damage on a day to day and

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<v Speaker 2>in our bodies and humans, there's about ten thousand DNA

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<v Speaker 2>damages that occur every day per cell and this is

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<v Speaker 2>per the NIH That's a lot of damage that needs

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<v Speaker 2>to be repaired. And as a reminder, we have additional

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<v Speaker 2>cell damage with the triggers as follows. So a nutrient

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<v Speaker 2>poor diet, so if we're adding this ultra processed foods,

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<v Speaker 2>the lack of whole foods, daily stress, daily environmental exposures,

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<v Speaker 2>as well as lack of sleep, and so what are

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<v Speaker 2>some of the chronic conditions that can occur if we

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<v Speaker 2>have this constant cell damage without the ability to repair fully.

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<v Speaker 2>These include things like heart disease, high blood pressure, plaque

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<v Speaker 2>build up that can lead to heart attacks. There's also

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<v Speaker 2>type two diabetes, obesity, autoimmune diseases like rheumaturd arthritis, lupus,

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<v Speaker 2>multiple sclerosis, Alzheimer's disease which causes inflammation in the brain,

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<v Speaker 2>which is accelerated by the cell damage and can lead

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<v Speaker 2>to cognitive decline, cancers because of that chronic inflammation that

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<v Speaker 2>contributes to DNA damage and tumor growth and digestive disorders

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<v Speaker 2>like chrome's disease and ulcort of colitis. So why do

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<v Speaker 2>we want to turn to certain foods no matter what. Antioxidants,

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<v Speaker 2>for example, again help decrease that cell damage. These are

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<v Speaker 2>found in fruits, vegetables, nuts, and whole foods. They help

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<v Speaker 2>neutralize that cell damage and they help prevent that chronic inflammation.

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<v Speaker 2>So we want to stop that process of chronic inflammation

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<v Speaker 2>forming It can also help reverse chronic inflammation that may

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<v Speaker 2>already be there. I want to emphasize that sometimes when

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<v Speaker 2>people already have a diagnosis like diabetes, they feel like

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<v Speaker 2>they've already gone to that space. There's no point in

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<v Speaker 2>making changes there always is. It can help reduce the

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<v Speaker 2>amount of medications one needs, the amount of chronic inflammation,

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<v Speaker 2>which can lead to even more problems with diabetes. Sometimes

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<v Speaker 2>we can even reverse diabetes with lifestyle changes, which is

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<v Speaker 2>absolutely fabulous. So when we're talking about antioxidant rich foods,

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<v Speaker 2>we are specifically talking about things like berries, blackberries, blueberries, strawberries. Again,

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<v Speaker 2>those dark leafy green vegetables we have crsifered vegetables like

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<v Speaker 2>brussels sprouts, cabbage, broccoli, dark chocolate over sixty percent has

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<v Speaker 2>a lot of flavonoise which are also antioxidants, and then

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<v Speaker 2>red and orange vegetables like carrots, bell peppers, sweet peppers.

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<v Speaker 2>The goal of all this is to have foods to

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<v Speaker 2>help reduce chronic inflammation.

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<v Speaker 1>If you're open to eating fish, doctor Foulka also recommends this.

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<v Speaker 2>Adding nuts, seeds, and proteins like beans and also fatty

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<v Speaker 2>fish can really help reduce inflammation.

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<v Speaker 1>As you heard, a lot of the foods that we

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<v Speaker 1>talk about on this show, like fruits, vegetables, nuts, sleigoomes

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<v Speaker 1>are suggested to reduce levels of information. So yet another

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<v Speaker 1>reason to consider a whole food plant forward diet, which

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<v Speaker 1>is what we'd like to talk about on this show.

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<v Speaker 1>And if you're wondering what you can do with some

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<v Speaker 1>of these types of foods and are looking for some recipes,

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<v Speaker 1>please remember to check out our YouTube channel, which you

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<v Speaker 1>can find by typing Alternative Food Network on YouTube or

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<v Speaker 1>clicking the link in this episode description. I'll be taking

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<v Speaker 1>a short hiatus during the summer, so that I can

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<v Speaker 1>replenish the creative juices and bring you more good stuff shortly.

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<v Speaker 1>I hope you can enjoy a bit of downtime yourself.

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<v Speaker 3>I hope you found this episode helpful. Please share, rate,

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<v Speaker 3>leave a review, and follow Plant Based Diet on your

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<v Speaker 3>favorite podcast listening platform and on the Alternative Food Network

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<v Speaker 3>YouTube channel, where you can also find recipe videos. If

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<v Speaker 3>you're on social media, please follow us on Instagram at

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<v Speaker 3>Alternative Food Network. We also publish a monthly newsletter that

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<v Speaker 3>includes plant based recipes, our latest podcasts, and the occasional giveaway.

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<v Speaker 3>You can sign up by going on our website at

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<v Speaker 3>alternativefoodnetwork dot com and click the newsletter sign up button.

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<v Speaker 3>Until next time, Thanks for listening.

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<v Speaker 1>All content provided or opinions expressed in this podcast or

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<v Speaker 1>for informational purposes only, and are not a substitute for

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<v Speaker 1>professional medical advice. Please seek advice from your doctor or

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<v Speaker 1>other qualified health care practitioner.