What is inflammation?
Inflammation is the protective process by which your body sends out its ‘first responders’ to address a threat to tissue including pathogens, chemicals, or injuries. Common properties of inflammatory markers in the tissue include redness, swelling, heat, and pain or discomfort. Acute inflammation occurs in reposone to immediate threats such as a laceration or exposure to an allergen. In these instances, the threat instigates an inflammatory response to begin healing the tissue. The origin of chronic inflammation is oftentimes unknown and may be caused by innocuous stimuli. Chronic inflammation is a symptom associated with may diseases and ailments including cancer, arthritis, asthma, and heart disease.
How can we prevent and/or reduce inflammation?
Diet
Choosing foods with anti-inflammatory properties is a great way to decrease existing inflammation and to prevent continued inflammation. Foods known to decrease inflammation include leafy greens, olive oil, oily fish, nuts, and other foods high in Omega-3 Fatty Acid. Garlic, tumeric, and ginger also boast anti-inflammatory properties. It’s also important to decrease consumption of foods that promote inflammation such as refined oils, fried food, and foods with lots of sugar.
Exercise and weight loss
Exercise is recommended to prevent and address chronic inflammation. While daily exercise is ideal, exercising three to five times per week can make a significant difference in inflammation reduction. However, keep in mind that exercising excessively at peak intensity may cause inflammation over time. Walking is one of the best forms of exercise in inflammation reduction.
Supplementation
In order to fully support and sustain our bodily functions to produce the healthiest outcomes, micronutrient supplementation is vital. In the context of inflammation reduction, it’s important to supply our bodies with effective nutrients with anti-inflammatory properties. Supplements such as green tea extract, omega-3 fatty acid, tumeric, and curcumin are effective, accessible options to add to your health regimen.
Stress reduction
A 2017 study by Liu and colleagues demonstrated a marked link between stress-related diseases and inflammation, highlighting the importance of stress reduction in the control of inflammation. For this reason, meditation, journaling, and talking to a confidant are all effective strategies to decrease stress and thereby control inflammation. Perhaps one of the best interventions is yoga, incorporating movement and mindfulness to flush inflammation from the body.
Resources:
https://www.scripps.org/news_items/4232-six-keys-to-reducing-inflammation