Extinguishing Inflammation!
TLDR: Inflammation comes from many different sources, whether a temporary one (like an injury or infection) or a chronic illness. Inflammation helps rid our bodies of toxins and start the healing process but living with daily inflammation can lead to other, very serious health issues such as cardiovascular disease, type 2 diabetes, arthritis, and even cancer.
Hello, my friends!
Welcome to another week and another topic! This week… inflammation!
What is inflammation?
Inflammation is the body’s reaction to injury, infection, or toxins within the body. It usually presents itself as swelling, heat, pain and/or limited joint mobility. And while inflammation is good and necessary reaction (because it starts the healing process), when inflammation persists for weeks, months, or even years, it can and most likely will lead to other, very serious health issues down the road. In fact, cardiovascular disease, type 2 diabetes, Alzheimer’s, rheumatoid arthritis, COPD, and cancer have all been linked to chronic inflammation.
Other factors (besides an inflammatory disease) can cause inflammation too, such as aging, obesity, diets high in trans and saturated fats, having low levels of testosterone/estrogen and stress and sleep disorders.
A few signs and symptoms of chronic inflammation are…
Body pain
Chronic fatigue or insomnia
Depression and anxiety
Digestive issues such as constipation or acid reflux
Unexplainable weight gain or loss
So, what can we do? Where’s our defense? First, if you are experiencing long-lasting inflammation, please see your doctor. He/she may want to put you on a treatment plan. But, of course, we can also give our bodies a natural boost by what we eat and by having healthy habits.
Let’s Eat for Inflammation
So, your body is stuck in “inflammation mode”. Let’s give it a reset with a few easy changes to your diet.
First, add in some fruits and vegetables that are full of color!! Dark and colorful produce contains phytonutrients which are anti-inflammatory compounds. Another good benefit from fruits and veggies is the natural fiber they contain, which also lowers inflammation. Fiber can also be found in while grains, nuts, beans, and potato skins.
Eat more omega 3 fat! While both omega 3 and omega 6 fats are needed, the typical American diet consists of 14-25 times more omega 6 than required and yet doesn’t even meet the omega 3 needs. This imbalance of the omegas can actually cause inflammation. Get more omega 3 by choosing meals with fatty fish (such as salmon and tuna), chia seeds and flax seeds, walnuts, and eggs.
Many herbs and spices lower inflammation. Paprika, rosemary, ginger, turmeric, sage, and cumin have all been shown to be beneficial.
Move for Inflammation
Because inflammation can come with difficult symptoms like pain, stiffness, etc., it’s common to feel like exercising is the last thing you want to do. And truth be told, inflammation can make exercise a lot harder. However, there are huge benefits to moving your body when it comes to managing inflammation. And you don’t have to go at it with full intensity.
In fact, studies show that one session (about 20-30 minutes) of moderate intensity exercise stimulates the immune system which has an anti-inflammatory response. But keep the intensity level at moderate if you are battling inflammation. Over training can cause the inflammation to worsen.
Resistance training has also been proven to help with inflammation. Even as little as 15 minutes a day will boost anti-inflammatory effects.
Wellness for Inflammation
As with many disorders, and inflammation being no different, a huge focus needs to be set on stress and sleep management. Lack of good sleep and constant stress both raise the level of cortisol (a stress hormone) which increases inflammation in the body. Creating a good sleep routine and finding ways to manage stress (such as mediation, deep breathing techniques, etc.) are vital for managing inflammation.
CBD oil has been shown to be very beneficial to those with chronic inflammation. Talk to a knowledgeable CBD specialist about what you are needing it for and the proper dosage for you.
Take a multivitamin. Look for one that has vitamin D (anti-inflammatory) and vitamins C, A, and E (all antioxidants)
Inflammation can be crippling and very detrimental to your long-term health. Start your journey to better health today – you deserve it!