What is inflammation?
Inflammation can be compared to a fire, which happens inside our body. As long as the fire is controlled and temporary, it is keeping your body warm and protecting it from infections, illness, and injuries. It is referred to as ‘Healthy Inflammation’. But when this fire becomes uncontrollable and chronic then it’s a sign of urgency required by the body. This chronic inflammation can contribute to many chronic health problems as well.
What are the symptoms & causes of Inflammation?
Early symptoms of chronic inflammation may be vague – feeling fatigued, having pains or even feeling seemingly normal. It might go undetected for a long time. As it progresses, it begins to damage healthy cells in arteries, organs and joints. The most common blood test for inflammation is C-Reactive Protein, which is a marker of inflammation. Homocysteine levels are also checked to evaluate inflammation.
All lifestyle diseases are inflammatory diseases, such as Type 2 Diabetes, Heart Diseases, Alzheimer’s, Hypothyroidism, Rheumatoid Arthritis, Cancer, and other conditions. Lifestyle factors, which are followed on daily basis can promote Inflammation, like unhealthy food choices, sedentary lifestyle, extreme stress and no physical exercise.
What can you do to reduce chronic inflammation?
The right food choices are important, load up on anti-inflammatory foods, by including fresh vegetables, fruits and foods containing omega-3 fatty acids. The best sources of omega-3s are salmon, tuna, walnuts, flax seeds, avocado. Other anti-inflammatory foods include grapes, celery, blueberries, garlic, olive oil, tea and spices like ginger, rosemary and turmeric. The Mediterranean diet is a perfect example of an anti-inflammatory diet.
Cutting back on inflammatory foods like all refined and processed foods. Foods which has trans fats, such as margarine, deep-fried foods, red meats should be avoided. Limiting refined sugar, high fructose corn syrup, white flour. Building meals with lean proteins, whole foods high in fibre such as vegetables, whole grains such as brown rice and whole-wheat bread. Losing weight may also decrease inflammation. Make time to exercise, it’s an excellent way to prevent inflammation. Managing stress levels, use meditation or yoga to manage stress. Good eight hours of sleep is a must to reduce inflammations.
It has been clinically proven with lifestyle changes by adapting, anti-inflammatory foods, exercises and adequate amounts of sleep one can reduce the inflammations in our body. An anti-inflammatory lifestyle starts repairing the human body at a cellular level, going down to repair at the DNA level!
Shikha Haspl is a Holistic Health Health Coach at Rachna Restores and you can find more details about her HERE.
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