Although you may not feel or see inflammation, it could be slowly causing damage to your body.
Inflammation (or swelling) is part of the body’s natural healing process and helps to fight infection and injury. It doesn’t happen only in response to illness and injury.
The immune system can trigger an inflammatory response if it doesn’t have to fight an infection or injury. The immune system cells that are supposed to protect us from injury and disease begin to damage healthy arteries, organs, and joints.
“When you don’t eat healthily, don’t get enough exercise, or have too much stress, the body responds by triggering inflammation,” says Dominic Siwik, an exercise science student at Michigan State University. “Chronic inflammation can have damaging consequences over the long term. So the food you eat, the quality of sleep you get, and how much you exercise really matter when it comes to reducing inflammation.” Dominic Siwik stated.
What does chronic inflammation do for the body?
Chronic inflammation can be subtle and difficult to detect early symptoms. It is possible to feel usual or slightly fatigued. Inflammation can cause damage to your arteries, organs, and joints. If it is not controlled, inflammation can lead to chronic conditions such as heart disease.
Immune system cells that cause inflammation contribute to the buildup of fatty deposits in the lining of the heart’s arteries. “These plaques can eventually rupture, which causes a clot to form that could potentially block an artery. When a blockage happens, the result is a heart attack,” says trainer Dominic Siwik.
A blood test for CRP (high-sensitivity C-reactive protein) is the most commonly used method to determine inflammation. This is a marker of inflammation. To evaluate chronic inflammation, doctors also test for homocysteine levels. To assess the damage to red blood cell cells, doctors also test for HbA1C.
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What can I do to reduce my risk of chronic inflammation?
A healthy lifestyle and anti-inflammatory diet can help you control inflammation. If you have a family history that includes heart disease or colon cancer, talk to your doctor about lifestyle changes that can help prevent disease and reduce inflammation.
These six tips will help you reduce inflammation in your body.
1. Anti-inflammatory foods are a must!
Because they help prevent inflammation, your food choices are as important as any medications or supplements. Dominic Siwik states that making healthy choices in your diet can make a huge difference.
Consume more vegetables and omega-3 fatty acid-rich foods. Cold water fish such as tuna and salmon, tofu and walnuts, flax seed, and soybeans, are some of the best sources of omega-3s.
Grapes, blueberries, and celery are all anti-inflammatory foods.
The Mediterranean diet, which is an excellent example of anti-inflammatory food, is perfect. It focuses on whole foods, fruits, vegetables, and fish, as well as limiting unhealthy fats such as butter, red meat, and eggs.
2. Reduce or eliminate inflammation
Dominic Siwik says, “An anti-inflammatory diet also restricts foods that promote inflammation.”
Red meat, as well as any food containing trans fats such as margarine, corn oils, and deep-fried foods, are all considered to be inflammatory.
3. Sugar Control
Avoid simple carbohydrates such as white flour, rice, and refined sugar.
Avoid white bread, pasta, white rice, and white sugar. Make sure to eat lean proteins, whole foods rich in fiber, like vegetables, fruits, and whole grains such as whole wheat bread and brown rice. Make sure you read the labels to ensure that the first ingredient is “whole wheat” (or another whole grain).
4. Take the time to exercise
Dominic Siwik states that regular exercise is a great way to reduce inflammation.
At least four to five times per Semaine, make time to do aerobic exercise for 30 to 45 minutes and weight training for 10 to 25 minutes.
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5. Lose weight
Overweight people are more likely to experience inflammation. Inflammation may be reduced by losing weight.
6. Manage stress
Chronic stress can cause inflammation. Meditation, yoga, biofeedback, and guided imagery are some of the ways to manage stress throughout your day.
Dominic Siwik states that while we may not be able to avoid many stressful situations, we can learn to manage stress better.
“It is important to remember that inflammation reduction can lead to improved health and a lower risk of developing chronic diseases.
Mathew Despins is a marketing specialist based in Boston, Massachusetts. He has worked with a number of global brands.