Tips to Fighting Inflammation Inflammation is considered #1 killer in all Americans. Inflammation is directly connected to obesity, fat gain, stomach problems, asthma, accelerated aging, cardiovascular disease, diabetes, arthritis, and cancer. Inflammation can shorten your life and will cause you pain on a persistent daily basis.
You have undoubtedly experienced a headache, sore throat, or a minor injury from exercise. Inflammation is also part of healing. The problem is when inflammation is chronic, it is now time to get healthier and take charge of your life. Here are some tips on how you can avoid inflammation.
#1 Go Gluten Free. Even if you’re not allergic to gluten, getting gluten out of your diet is a must and will lower intestinal inflammation. Gluten, naturally occurring in wheat, barley, and rye is a high inflammatory food that agitates the intestine. If you have sensitivity to gluten you will likely have symptoms including diarrhea, abdominal pain, suffer weight gain, and weight loss, as well as show increased symptoms in type 1 diabetes.
#2 Eat Berries. Eat Red, Blue, and Purple Berries. Eat more berries to get the right antioxidants and decrease inflammation. Antioxidants minimize inflammation because they abolish free radicals and inhibit the production of enzymes that cause irritation and pain in conditions such as arthritis and gout. They also lower oxidative stress, which is a contributor to heart disease and aging.
#3 Take Fish Oil and Up Your Omega-3s. (Where you can buy fish oil) Omega-3s fatty acids are found in fish oils, and are known to play a potent role in decreasing inflammation. They have strong anti-inflammatory effects and also support the immune system. Low levels of omegas are directly linked to inflammatory disease risk including cancer, arthritis, heart disease, inflammatory bowel disease, and psychiatric disorders.
#4 Resistance Training Lowers Oxidative Inflammation. Resistance training improves cardiovascular health, prevents atherosclerosis, and can decrease risk of diabetes. A recent study showed that resistance training decrease oxidative stress and lowered inflammation, so get moving!
#5 Get your Z’s. Melatonin is a potent therapeutic hormone that helps you sleep, aids muscle regeneration, and decreases oxidative stress by getting rid of inflammation. Take note that lack of sleep triggers inflammation, and getting your beauty rest can help protect against it and the many negative effects of exhaustion. Additionally, because of its antioxidant potential, melatonin slows the aging process.
As an athlete and trainer I see both types of inflammation; the pain and suffer from injuries and the pain and suffering from being overweight. The good news is we can reduce the inflammation with proper diet, exercise and personal health choices.