P2 THE SPOKESMAN • WEDNESDAY, MARCH 24, 2021
Wage war on inflammation
BY ROBIN GAUDETTE
Health Hub
I
nflammation related to
well-being is all the rage in
health related topics today.
Inflammation can be evil as
well as helpful to your health.
Let’s explore the basics of in-
flammation and how diet and
exercise is a helpful addition to
getting a handle on inflamma-
tory processes.
The inflammatory process
is part of our
immune sys-
tem. It pro-
tects us from
invaders such
as microbes,
chemicals
and aller-
Gaudette
gens, physical
trauma and
stressors. Inflammation when
acute or short-term is con-
sidered as part of the healing
process. When inflammatory
triggers remain and accumu-
late the inflammatory process
becomes long-term and begins
to cause a host of problems.
The immune system has intri-
cate components that work as a
team fighting off invaders and
building a defense for future
attacks. If this system does not
maintain a balance between
the two groups our body is vul-
nerable to the damaging effects
of inflammation.
Chronic inflammation is
a persistent, low-grade, long-
term immune response. Strong
research evidence links chronic
inflammation to the develop-
ment of chronic diseases such
as cardiovascular, pancreatic
and intestinal tract disease,
rheumatoid arthritis, cancer,
neurological diseases and re-
productive disorders. Obesity
and type 2 diabetes are influ-
enced negatively by chronic
inflammation. And low-grade
inflammation contributes to
age-related conditions in the
elderly including hypertension,
atherosclerosis, vascular and
nerve diseases and COPD.
Contributing factors that
play a role in increasing in-
flammation may be easily
modified or recognized and
treated. These factors include
physical imbalances (muscu-
loskeletal, posture), poor diet,
food and environmental aller-
gens, sleep deprivation, repeti-
tive stress and inactivity.
Exercise causes a physiologic
immune response very simi-
lar to the response created by a
physical or mental stressor. Re-
search has concluded that ex-
ercise can support the immune
system with positive anti-in-
flammatory benefits. Compar-
ing low, moderate and high-in-
tensity exercise researchers
found moderate-intensity aer-
obic exercise was beneficial in
managing low-grade inflam-
mation. The study showed that
moderate-intensity aerobic
exercise performed for 45 min-
utes 3 days per week lowered
pro-inflammatory markers
and increased anti-inflamma-
tory ones. Exercise at high in-
tensity, longer than 20-30 min-
utes or exercise at low-intensity
lasting longer than 75 minutes
can drastically increase in-
flammatory markers. Resis-
tance training also influences
the inflammatory response.
123RF
The inflammatory process is part
of our immune system. Chronic
inflammation is a persistent,
low-grade, long-term immune re-
sponse. Strong research evidence
links chronic inflammation to the
development of chronic diseases
such as cardiovascular, pancreatic
and intestinal tract disease, rheu-
matoid arthritis, cancer, neuro-
logical diseases and reproductive
disorders.
While one bout of weight lift-
ing will increase the acute in-
flammatory response, over
time the body will adapt and
make a shift to an anti-inflam-
matory response. The studies
especially support resistance
training in the elderly popula-
tion to improve anti-oxidative
defenses and lessen its stress.
These studies recommend re-
sistance exercise performed at
moderate-intensity, targeting
every muscle group, 3-5 sets of
10 repetitions, 3 times a week.
Concluding that adding more
resistance exercises, at a greater
frequency and duration ap-
pears to be a positive support
for dealing with low-grade in-
flammation.
The anti-inflammatory sys-
tem can also be supported with
simple nutritional strategies.
Simple fixes include consum-
ing more fruits and vegetables
daily, reducing trans-fat and
saturated fat intake, increasing
intake of omega-3 fats (fatty
fish and fish oil, olive oil, avo-
cados and walnuts), reducing
intake of simple carbohydrates
and animal products.
The plant-based diet, certain
herbs and phytochemicals also
improve the anti-inflammatory
artillery. A plant-based diet
encourages the body’s natural
healing and cellular renewal,
supporting the immune sys-
tem. Fruits, vegetables, whole
grains, legumes, beans, nuts
and seeds provide the body
with nutrients not found in an-
imal sources. There are herbs
— turmeric, ginger, rosemary,
basil and others — that cre-
ate a potent anti-inflamma-
tory response with no known
side effects. Phytonutrients are
plant compounds that enhance
immunity. The following fruit
and vegetables pack a powerful
anti-inflammatory punch: aru-
gula, broccoli, bok choy, cauli-
flower, Brussels sprouts, mus-
tard greens, kale, berries, red
grapes, citrus and green tea,
sweet potatoes, carrots, squash
and tomatoes.
Do your internal system a fa-
vor by making simple changes
and modifications before prob-
lems arise.
e e
Robin Gaudette is the aquatics wellness
coordinator at the Redmond Area Park
and Recreation District. Contact her at
robin.gaudette@raprd.org.
Marijuana suspected
in deadly hit-and-run
Two vehicles had to brake
hard as they approached him.
A Redmond man is fac-
Another driver said she felt
ing a homicide charge for
concern as she passed Hall,
allegedly being high on mar-
but when she checked her
ijuana when police say he
rearview mirror, she saw him
struck and killed a 90-year-
flying through the air.
old pedestrian last year.
A witness driving behind
Witnesses say An-
Vasquez’s red SUV
thony Rubaldino
told police she saw
Vasquez, 20, stopped
it swerve to the right
his GMC Yukon af-
and moments later,
ter hitting Leroy Eu-
saw a man in her
gene Hall while trav-
lane but had no time
eling about 35 mph
to avoid running
through Redmond,
over him, court re-
Vasquez
then shouted a few
cords state. An offi-
panicked statements
cer on scene said the
and drove away, according to driver displayed no signs of
court documents. Vasquez
impairment.
was pulled over and arrested
Witnesses told police they
about 25 minutes later. A
saw the driver of the red SUV
marijuana dab oil pen was
get out of the vehicle, look at
allegedly found in his pocket
Hall’s body before returning
and seized as evidence.
to the SUV and driving to a
He was scheduled to enter a nearby mobile home park.
plea to a charge of criminally
One reported the driver of
negligent homicide Thursday
the SUV yelled, “I hit him. I
in Deschutes County Circuit
hit him,” before driving off.
Court, but a continuance was
Vasquez reportedly told
granted by the judge.
police he fled the scene be-
The incident took place at cause he was scared, but he
6:50 p.m. Nov. 20 in the 1200 denied smoking marijuana
block of NW Sixth Street in
that day, court records state.
Redmond. A 911 caller re-
Vasquez is represented by
ported a red SUV had struck
Bend attorney Bryan Dona-
a pedestrian and driven away. hue.
The first officer on scene,
A similar case in Deschutes
Zach Moore of the Redmond County in 2017 yielded a
Police Department, saw Hall
conviction against the driver,
laying motionless in the mid- Justice Knight Collins, who
dle lane and checked for a
was sentenced to three years
pulse but found none.
in prison and a lifetime li-
A witness reported that
cense revocation. Collins was
Hall had been attempting
high on marijuana when he
to cross traffic with a heavy
caused the death of Jason M.
limp, court records state.
Franklin, of Madras.
BY GARRETT ANDREWS
The Bulletin
POLICE & FIRE REPORT
The Spokesman will update items in the Police
Log when such a request is received. Any new
information, such as the dismissal of charges or
acquittal, must be verifiable. For more information,
call 541-548-2185.
Redmond Police Department
March 8
DUII — Christopher K Gregg, 34, of Redmond
was arrested on suspicion of driving under the
influence of intoxicants at 8:34 p.m. in the area of
NW Ninth Street and NW Maple Avenue.
DUII — Miguel A Mata Ibarra, 36, of Redmond
was arrested on suspicion of driving under the
influence of intoxicants at 10:24 p.m. in the area of
SE Evergreen Avenue and S. U.S. Highway 97, and
was also charged with reckless driving and reckless
endangering.
Thefts — Thefts were reported at:
8:02 a.m. in the 2500 block of SE Jesse Butler Circle.
9:16 a.m. in the 1800 block of NE Eighth Street.
4:25 p.m. in the 1500 block of SW Odem Medo
Road.
9:55 p.m. in the 300 block of NW Oak Tree Lane.
Vehicle crashes — Noninjury accidents were
reported at:
11:23 a.m. in the 300 block of NW Oak Tree Lane.
4:44 p.m. in the 700 block of SW Evergreen Avenue.
March 9
Hit-and-run — A hit-and-run incident was
reported at 3:50 p.m. in the 300 block of NW
Quince Avenue.
Thefts — Thefts were reported at:
12:24 p.m. in the 1600 block of SW Odem Medo
Road.
5:18 p.m. in the 300 block of NW Oak Tree Lane,
and an arrest made.
March 10
Criminal mischief — Acts of criminal mischief were
reported at:
5:16 p.m. in the 600 block of NW Jackpine Avenue.
9:23 p.m. in the 300 block of NW Oak Tree Lane.
Hit-and-run — A hit-and-run incident was
reported at 9:39 p.m. in the 2500 block of SW Sixth
Street, and an arrest made.
Thefts — Thefts were reported at:
6:17 p.m. in the 1900 block of SW 20th Street.
10:47 a.m. in the 1400 block of S. U.S. Highway 97.
11:08 a.m. in the 1200 block of NE Greenwood
Avenue.
March 11
Thefts — Thefts were reported at:
CROSSWORD
1:23 p.m. in the 1100 block of NW 19th Street.
3:06 p.m. in the 900 block of SW Veterans Way, and
an arrest made.
4:34 p.m. in the 1700 block of SW Odem Medo
Road.
6:09 p.m. in the 300 block of NW Oak Tree Lane.
10:35 p.m. in the area of SW Sixth Street and SW
Tamarack Court.
Vehicle crash — An accident was reported at
4:10 p.m. in the 1900 block of S. U.S. Highway 97.
March 12
Burglary — A burglary was reported at 8:04 p.m. in
the 1900 block of SW Reindeer Avenue.
DUII — Shannon Kristine Webb, 41, of Redmond
was arrested on suspicion of driving under the
influence of intoxicants at 2:42 p.m. in the area of
SW Newberry Avenue and SW 31st Street, and was
charged with reckless driving.
Hit-and-run — A hit-and-run incident was
reported at 2:50 p.m. in the 900 block of SW
Veterans Way.
Thefts — Thefts were reported at:
9:31 a.m. in the 1200 block of NW Upas Avenue.
3:31 p.m. in the 1500 block of S. U.S. Highway 97,
and two suspects arrested on suspicion of theft by
receiving.
7:12 p.m. in the 800 block of SE Lake Road.
Vehicle crash — A noninjury accident was
reported at 3:02 p.m. in the 1700 block of SW
Parkway Drive.
March 13
DUII — Dylan Joseph Craig, 19, of Redmond
was arrested on suspicion of driving under the
influence of intoxicants at 5:51 p.m. in the area of
SW 31st Street and SW Pumice Avenue.
DUII — Michael Scott Barber, 26, of Redmond
was arrested on suspicion of driving under the
influence of intoxicants at 7:17 p.m. in the area of
NW Fifth Street.
Hit-and-run — A hit-and-run incident was
reported at 1:17 p.m. in the 3000 block of SW
Umatilla Avenue.
Theft — A theft was reported at 1:08 a.m. in the
700 block of NE Quince Place.
March 14
Theft — A theft was reported at 4:09 p.m. in the
300 block of NW Oak Tree Lane.
Vehicle crash — An accident with injury was
reported at 4:57 p.m. in the area of SW Black Butte
Boulevard and SW Fifth Street.
Redmond Fire Runs
March 9
SUDOKU
5:37 a.m. Passenger vehicle fire, in the area of NE
Greenwood Avenue and NE 11th Street.
2:29 p.m. Electrical wiring/equipment problem,
other, 1804 NW Eighth St.
March 10
5:59 p.m. Motor vehicle accident with injury, in the
area of W. state Highway 126.
March 11
1:45 p.m. Motor vehicle accident, noninjury, in the
area of NW Pershall Way and N. U.S. Highway 97.
March 12
12:06 p.m. Prescribed fire, 1030 NE Yucca Ave.
March 13
11:33 a.m. Authorized controlled burning, in the
area of N. U.S. Highway 97, Terrebonne.
12:23 p.m. Prescribed fire, in the area of NE Yucca
Avenue and NE 17th Street.
12:44 p.m. Prescribed fire, 2315 NE Smith Rock
Way, Terrebonne.
5:29 p.m. Forest, woods or wildland fire, 2542 S.
U.S. Highway 97.
March 14
10:58 a.m. Building fire, 300 NW 95th St.
March 8-14: 90 Medical aid or transfer calls
WEATHER
Fill in the grid so every row, every column and every
3x3 box contains the numbers 1 through 9, with no repeats.
FORECAST
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
LAST WEEK
HIGH
LOW
54
49
60
70
70
56
63
34
26
30
35
33
31
34
HIGH
LOW
Cloudy
Cloudy
Sunny
Sunny
Sunny
Partly cloudy
Partly cloudy
PRECIP
Monday, March 15
45
29
0.01
Tuesday, March 16
49
26
0
Wednesday, March 17
61
19
0
Thursday, March 18
62
35
T
Friday, March 19
57
28
T
Saturday, March 20
51
19
0
Sunday, March 21
51
18
T
Precipitation to date this year: 1.16 inches
* = daily record
National Weather Service broadcasts are on 162.50 mhz.
Answers on Page 4
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