0:12

Hello and welcome to this week's episode

0:14

of the Kore Kast . I'm your host , Kris

0:16

Harris . I'm a certified personal trainer and

0:18

Pilates instructor and I've been working

0:20

with clients for almost 18 years to help

0:22

them get stronger , move better and

0:24

recover from injury . In

0:26

this week's episode , we're going to explore the effects

0:29

of inflammation on different organs and systems

0:31

in the body and explore how exercise

0:33

and nutrition can play a crucial

0:35

role in reducing chronic inflammation . Inflammation

0:39

is a natural process that occurs in the body

0:41

as a response to injury , infection

0:43

or irritation . While acute

0:46

inflammation is a vital defense mechanism

0:48

, chronic inflammation can have detrimental

0:50

effects on various parts of the body . Inflammation

0:54

is a natural response of the body's immune system

0:56

to protect against harmful stimuli such

0:59

as infections or injuries . While

1:01

acute inflammation is a necessary and beneficial

1:03

process , chronic inflammation

1:05

can lead to various health issues . Here's

1:08

some statistics related to inflammation . Chronic

1:11

inflammatory disease affects a significant

1:14

portion of the global population . Conditions

1:17

such as rheumatoid arthritis , inflammatory

1:19

bowel disease , crohn's disease and ulcerative

1:21

colitis , asthma and autoimmune

1:24

diseases are examples of chronic inflammatory

1:26

disorders . According to

1:28

the World Health Organization , chronic

1:31

diseases , including those with an inflammatory

1:33

component , are the leading cause of death

1:35

worldwide , accounting for approximately

1:37

70% of deaths globally , cardiovascular

1:41

disease . Chronic inflammation is closely

1:44

linked to the development of cardiovascular

1:46

disease . Obesity

2:10

is associated with a state of chronic low

2:12

grade inflammation . Fat

2:14

cells release pro-inflammatory

2:16

molecules which contribute to

2:18

systemic inflammation . According

2:20

to the World Obesity Federation , approximately

2:23

650 million adults worldwide

2:25

are obese , and obesity is a

2:27

significant risk factor for various health conditions

2:30

, including type 2 diabetes , cardiovascular

2:32

disease and certain types of cancer . Inflammatory

2:36

bowel disease , or IBD . Inflammatory

2:38

bowel disease include Crohn's

2:41

disease . Ulcerative colitis affect

2:43

millions of people worldwide . According

2:45

to the Centers for Disease Control and Prevention , approximately

2:48

3 million adults in the United States have

2:50

been diagnosed with IBD . These

2:53

conditions cause chronic inflammation in the gastrointestinal

2:56

tract , leading to symptoms like

2:58

abdominal pain , diarrhea and weight loss . Autoimmune

3:01

disease Autoimmune diseases

3:03

occur when the immune system mistakenly attacks

3:06

the body's own tissues , leading to chronic

3:08

inflammation . Examples of

3:10

autoimmune diseases include rheumatoid arthritis

3:13

, lupus , multiple sclerosis

3:15

and psoriasis . According

3:18

to the American Autoimmune Related Diseases Association

3:21

, autoimmune diseases collectively

3:23

affect more than 50 million Americans , with

3:25

women being more susceptible . These

3:28

statistics highlight the significant impact

3:30

of inflammation on global health . It

3:33

emphasizes the importance of understanding and

3:35

managing inflammation to prevent and treat

3:37

various chronic diseases . Adopting

3:40

a healthy lifestyle , including a balanced diet

3:42

, regular exercise , stress management

3:45

and avoiding smoking , can help reduce

3:47

inflammation and improve overall well-being

3:49

. Let's take a look at some of

3:51

the effects of inflammation On

3:53

the cardiovascular system . Chronic inflammation

3:56

can significantly impact

3:58

it . Inflammatory markers

4:00

such as C-reactive protein can contribute

4:02

to the development and progression of

4:05

heart disease . Inflammation

4:07

can lead to the formation of plaque in the arteries

4:09

, narrowing them and increasing the risk

4:11

of atherosclerosis

4:14

. This can ultimately result

4:16

in heart attacks or strokes . Regular

4:19

exercise in a healthy diet rich in an

4:21

an inflammatory foods can help reduce

4:23

inflammation in the cardiovascular system

4:25

and promote heart health

4:27

. The respiratory system

4:29

Inflammation in the respiratory

4:32

system can be observed in conditions like asthma

4:34

and chronic obstructive pulmonary disease

4:36

, or COPD . Inflammatory

4:38

responses in the bronchial walls can cause

4:41

airway constriction and mucus production

4:43

, leading to breathing difficulties . Exercise

4:46

has been shown to have anti-inflammatory

4:48

effects in the respiratory system , reducing

4:51

airway inflammation and improving lung function

4:53

. Additionally , a diet rich

4:55

in omega-3 fatty acids and antioxidants

4:58

can help alleviate inflammation in

5:00

the airways . Gestive system

5:02

Inflammatory bowel disease . Ibd

5:05

, such as Crohn's disease and ulcerative colitis

5:07

, are characterized by chronic inflammation

5:09

in the digestive tract . Inflammation

5:12

in the intestines can lead to symptoms

5:14

like abdominal pain , diarrhea

5:16

and malabsorption of nutrients . Regular

5:19

exercise has been found to reduce inflammation

5:21

in the gut and improve symptoms in individuals

5:23

with IBD . Furthermore

5:26

, a diet high in fiber , probiotics and

5:28

anti-inflammatory foods can help manage

5:30

inflammation in the digestive system . Musculoskeletal

5:34

system Inflammation plays

5:36

a significant role in the musculoskeletal

5:38

condition , such as arthritis . Inflammation

5:41

in the joints can cause pain , stiffness and

5:43

swelling , limiting mobility and affecting

5:45

quality of life . Exercise

5:47

, particularly low-impact activities like

5:49

swimming or cycling , can help reduce

5:52

joint inflammation and improve joint

5:54

function . Additionally , a diet

5:56

rich in anti-inflammatory nutrients , such as

5:58

omega-3 fatty acids , can help

6:00

alleviate inflammation in the joints . Regular

6:04

physical activity has been shown to have anti-inflammatory

6:08

effects throughout the body . Exercise

6:10

stimulates the production of anti-inflammatory

6:12

psychotines , which help counteract the effect

6:14

of pro-inflammatory molecules

6:16

. It also enhances circulation

6:19

, promoting the delivery of oxygen and nutrients

6:21

to the tissues and aiding in removal

6:24

of inflammatory byproducts . Engaging

6:27

a combination of cardiovascular exercises

6:29

, strength training and flexibility

6:31

exercises can help reduce chronic

6:33

inflammation , and we'll discuss this a

6:35

little bit more detail later . A

6:38

well-balanced diet plays a crucial role in

6:40

managing inflammation . Certain foods

6:42

have been found to possess anti-inflammatory

6:45

properties , including fruits , vegetables , whole

6:47

grains , fatty fish rich in omega-3

6:49

fatty acids , nuts and seeds

6:52

. These foods contain

6:54

antioxidants that can help

6:56

neutralize free radicals and reduce inflammation

6:58

. On the other hand , a diet

7:01

high in processed foods , refined sugars

7:03

and trans fats can promote inflammation

7:05

. By adopting an anti-inflammatory

7:08

diet , individuals can support their

7:10

body's natural defense against chronic inflammation

7:12

. Inflammation can have

7:14

detrimental effects on various parts of the body

7:17

, contributing to the development of chronic

7:19

diseases . However , exercise

7:21

and nutrition can serve as powerful tools in

7:23

reducing inflammation and promoting

7:25

overall health . Regular physical

7:28

activity in a diet rich in anti-inflammatory

7:30

foods can help mitigate the negative effects

7:32

of chronic inflammation , improving

7:34

the well-being and quality of life for individuals

7:36

, and by incorporating exercise

7:39

and nutrition strategies , we can

7:41

take proactive steps towards combating

7:43

inflammation and fostering a healthier

7:45

future . An anti-inflammatory

7:47

diet is a way of eating that focuses on consuming

7:50

foods that have been shown to reduce inflammation

7:52

in the body . Chronic inflammation

7:54

has been linked to various health conditions , such as

7:56

heart disease , arthritis , diabetes

7:59

and certain cancers , and by adopting

8:01

an anti-inflammatory diet , individuals

8:03

can promote overall health and reduce the risk

8:06

of these chronic diseases . Here's

8:08

some key principles of an anti-inflammatory diet

8:10

. Number one whole foods

8:12

. The foundation of an anti-inflammatory

8:15

diet is consuming whole and processed

8:17

foods . These include fruits , vegetables

8:20

, whole grains , legumes , nuts and seeds . These

8:23

foods are rich in vitamins , minerals , fiber

8:25

and antioxidants , which have anti-inflammatory

8:27

properties . Fruits and

8:29

vegetables aim to include a variety

8:32

of colorful fruits and vegetables in your diet . They're

8:35

high in antioxidants , which help neutralize

8:37

free radicals and reduce inflammation . Things

8:40

like berries , leafy greens , tomatoes and

8:42

cruciferous vegetables like broccoli and cauliflower

8:44

are particularly beneficial . Omega-3

8:48

fatty acids , including foods rich in

8:50

omega-3 fatty acids such as fatty fish

8:52

like salmon , mackerel or sardines

8:55

. Things like flax seeds , chia seeds

8:57

and walnuts have been shown

8:59

to reduce inflammation in the body . Healthy

9:02

fats Choose healthy fats like olive oil

9:05

, avocado and nuts . These fats

9:07

contain monounsaturated fats which

9:09

have anti-inflammatory effects . Try

9:11

to avoid or limit saturated fats and

9:13

trans fats commonly found in processed foods

9:16

and fried foods , as they can promote

9:18

inflammation . Whole grains

9:20

Opt for whole grains like brown rice

9:22

, quinoa , oats and whole wheat bread instead

9:25

of refined grains . Whole grains

9:27

are high in fiber and have a lower glycemic

9:29

index , which helps to stabilize blood

9:31

sugar levels and reduce inflammation . Spices

9:34

and herbs Incorporating spices

9:37

and herbs into your meals , such as turmeric , ginger

9:39

, garlic , cinnamon and basil . These

9:42

contain components with anti-inflammatory

9:44

properties . Avoid

9:46

processed foods . Processed

9:48

foods often contain additives , preservatives and

9:50

unhealthy fats that can promote inflammation

9:53

. Limit your intake of processed

9:55

and packaged foods , sugary drinks and foods

9:57

high in refined sugars . Eat

10:00

diet bread , meat and processed meats . Red

10:03

meat and processed meats like hot dogs and bacon

10:05

have been associated with increased inflammation

10:07

. Choose lean sources of

10:09

protein , such as poultry , fish , and plant-based

10:12

proteins like beans and lentils . Hydration

10:16

Stay hydrated by drinking plenty of water throughout

10:18

the day . Water helps to flush out toxins

10:20

and supports overall bodily functions

10:22

. And , last but not least

10:24

, moderate alcohol consumption If

10:27

you choose to drink alcohol , do so in

10:29

moderation . Excessive alcohol

10:31

consumption can promote inflammation and negatively

10:34

impact overall health . Mediterranean

10:37

diet has been widely recognized for its potential

10:39

to reduce inflammation in the body . Here's

10:42

how the Mediterranean diet can help combat inflammation

10:45

it's rich in

10:47

anti-inflammatory foods . The

10:49

Mediterranean diet emphasizes whole , minimally

10:51

processed foods that are naturally rich in anti-inflammatory

10:54

compounds , including fruits , vegetables

10:56

, legumes , nuts , seeds , whole grains and olive

10:58

oil . These fruits are abundant

11:00

in antioxidants , vitamins , minerals

11:03

and phytochemicals , which have anti-inflammatory

11:05

properties . Omega-3

11:08

fatty acids the Mediterranean

11:10

diet incorporates foods that are high in omega-3

11:12

fatty acids , those fatty

11:14

fish that we talked about before salmon , sardines

11:17

and mackerel . Things like walnuts , black

11:19

seeds and chia seeds . Omega-3

11:22

fatty acids have been shown to reduce inflammation

11:24

in the body and support overall health

11:27

. Healthy fats the

11:29

Mediterranean diet includes healthy fats

11:31

from sources like olive oil , avocado

11:33

and nuts . These fats contain monounsaturated

11:36

and polyunsaturated fats , which have anti-inflammatory

11:40

effects . They also help maintain

11:42

a balanced ratio of omega-6 to

11:44

omega-3 fatty acids , which is important

11:46

for reducing inflammation . Limiting

11:51

processed foods the Mediterranean diet

11:53

discourages the consumption of processed and refined

11:55

foods , which are often high in added sugars , unhealthy

11:58

fats and artificial additives . These

12:00

foods can promote inflammation in the body . Instead

12:03

, this diet focuses on whole and processed

12:05

foods that are nutrient-dense and have natural

12:07

anti-inflammatory properties . Red

12:10

wine in moderation Moderate

12:12

consumption of red wine , which is a common component

12:15

of the Mediterranean diet , has been associated

12:17

with anti-inflammatory effects

12:20

. Red wine contains resveredol

12:22

, a compound that has been shown to have

12:24

anti-inflammatory properties . However

12:27

, it is important to consume alcohol in moderation

12:29

and consult with a health care professional

12:31

if you have specific health concerns . It

12:34

is worth noting that the Mediterranean diet is

12:36

not just about indivul foods

12:38

, but it is also about the overall eating pattern . It

12:41

promotes a balanced and diverse diet

12:43

that includes a variety of nutrients and minimizes

12:45

processed foods and unhealthy fats . Combining

12:48

the Mediterranean diet with regular

12:50

physical activity and a healthy lifestyle

12:53

can be an effective approach for

12:55

reducing inflammation and promoting overall well-being

12:57

. It's important to note

13:00

that , while an anti-inflammatory diet can

13:02

be beneficial , it's not a cure-all for inflammation-related

13:04

health conditions . It should

13:07

be combined with other healthy lifestyle choices

13:09

, including regular exercise , stress

13:11

management and adequate sleep , to achieve

13:13

optimal results , combining

13:16

with your health care professional or registered dietitian

13:18

can provide a personalized guidance

13:21

to ensure that the anti-inflammatory diet

13:23

is suitable for your specific needs and health conditions

13:26

. Exercise

13:28

has a significant physiological effect

13:30

on inflammation . Regular physical

13:32

activity has been shown to have anti-inflammatory

13:34

effects on the body . We're

13:37

going to go into a little bit more of a detailed explanation

13:39

of how exercise impacts

13:41

inflammation . Just

13:44

Adipose Tissue Inflammation

13:46

Adipose tissue or body

13:48

fat is a major source of pro-inflammatory

13:50

cytokines . Regular exercise

13:53

can reduce the amount of adipose tissue in

13:55

the body and decrease the production of

13:57

these pro-inflammatory cytokines . As

13:59

a result , exercise helps reduce

14:01

overall inflammation . Improved

14:04

Insulin Sensitivity Exercise

14:07

improves insulin sensitivity , which is the body's

14:09

ability to use insulin effectively to

14:11

regulate blood sugar levels . Insulin

14:14

resistance is associated with chronic low-grade

14:16

inflammation . By enhancing

14:18

insulin sensitivity , exercise helps

14:20

to reduce inflammation . Increased

14:24

Anti-Inflammatory Cytokines Exercise

14:26

promotes the release of anti-inflammatory

14:28

cytokines , which such as Interleukin-10

14:31

, or IL-10 , which helps to suppress

14:34

pro-inflammatory cytokines

14:36

. These anti-inflammatory cytokines

14:38

have a calming effect on the immune system and

14:41

reduce inflammation on the body . Enhanced

14:44

Blood Flow Physical activity increases

14:47

blood flow and oxygen delivery to tissues

14:49

. This improved circulation

14:51

helps to remove waste products and inflammatory

14:54

markers from tissue , thus reducing

14:56

inflammation . Activation

14:59

of anti-inflammatory pathways Exercise

15:02

activates various molecular pathways

15:04

that have anti-inflammatory effects . For

15:07

example , exercise

15:09

activates the AMP-activated protein

15:12

kinase pathway , which has been

15:14

shown to inhibit inflammation . Additionally

15:17

, exercise activates a nuclear factor

15:19

related factor 2 pathway

15:21

, which promotes production of antioxidants

15:23

and reduces inflammation . Stress

15:26

reduction Exercise is known

15:28

to reduce stress levels . Chronic stress

15:31

can contribute to inflammation by increasing

15:33

the production of stress hormones like

15:35

cortisol . By reducing stress

15:37

, exercise indirectly decreases

15:39

inflammation in the body and

15:42

modulation of the gut microbiome . Exercise

15:45

has been found to positively influence a composition

15:48

and diversity of the gut microbiome . The

15:51

healthy gut is associated with

15:53

reduced inflammation . Regular

15:55

exercise helps to promote a healthy gut

15:57

and thereby reduces inflammation

16:00

. Again , it's important to note

16:02

that the effects of exercise in inflammation

16:04

can vary depending on various factors , including

16:07

the type , intensity and duration of exercise

16:09

, as well as individual characteristics and

16:11

health conditions . It's always recommended

16:14

to consult with a healthcare professional before

16:16

starting any exercise program

16:18

, especially if you have any pre-existing

16:20

health conditions . There's several

16:22

types of exercise that can help reduce inflammation

16:25

in the body . Here's some recommended exercises

16:27

Aerobic exercises

16:30

Aerobic exercises are known as cardiovascular

16:32

exercises and they're great for

16:34

reducing inflammation . These exercises

16:37

increase your heart rate and breathing , promoting

16:39

better blood flow and oxygen delivery to the

16:41

tissues . Some examples of

16:43

aerobic exercises include brisk walking

16:45

, jogging , cycling , swimming , dancing

16:48

and aerobics classes . Strength

16:50

training Strength training exercises

16:52

help build muscle strength and improve

16:55

overall body composition . They

16:57

also have anti-inflammatory effects . Resistance

17:00

exercises like weightlifting , body weight

17:02

exercises and using resistance bands can

17:04

be beneficial . Start with light

17:06

weights and gradually increase the intensity

17:09

as your strength improves . Yoga

17:11

Yoga combines physical postures

17:13

, breathing techniques and meditation . It

17:16

can help reduce inflammation by promoting relaxation

17:19

, improving flexibility and enhancing

17:21

the mind-body connection . Certain

17:23

yoga poses , such as gentle twists and forward

17:25

bends , can specifically target inflammation

17:28

reduction . Consider joining

17:30

a yoga class or following online tutorials

17:32

. Pilates Pilates

17:35

are the low-impact exercise method that

17:37

focuses on core strength , flexibility and

17:39

body awareness , and it can help

17:41

improve posture , reduce muscle imbalances

17:43

and decrease inflammation . Pilates

17:46

exercises can be done on a mat or

17:48

specialize equipment like a reformer . Tai

17:51

Chi Tai Chi is a Chinese

17:53

martial art that involves slow , gentle movements

17:56

and deep breathing . It promotes relaxation

17:58

, balance and flexibility . Regular practice

18:01

of Tai Chi has been shown to reduce

18:03

inflammation and improve overall well-being

18:05

. And last is

18:08

low-impact activities If you have joint

18:10

issues or prefer lower-impact exercises

18:12

, activities like swimming , water

18:14

, aerobics , elliptical training and stationary

18:17

biking can be beneficial . These

18:19

exercises provide cardiovascular

18:21

benefits without putting excesses stretched on

18:24

your joints . Remember to

18:26

start slowly and gradually increase the intensity

18:28

and duration of your exercise routine

18:30

. It's also essential to listen

18:32

to your body and modify exercises as

18:34

needed . If you have any health concerns

18:37

or limitations , always consult with a healthcare

18:39

professional or a qualified fitness instructor

18:41

before starting a new exercise program

18:44

. Thanks so much for joining

18:46

me for this week's episode of the Kore Kast . Make

18:48

sure to tune in next week for another great

18:50

episode . Follow the Kore Kast

18:53

on all major podcast platforms and that's

18:55

Kore with a K and Kast with a K . Visit

18:58

our website , www . k ore-fit . com

19:01

also with a K , for great information

19:03

and resources about Pilates , fitness

19:05

, health and wellness , and more . We

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launched the Kore Fitness Workout Channel with

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can try a week for free . Follow

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and we'll see you next week .