Inflammation is our body’s normal and healthy response to injury or attack on the immune system. Inflammation on the surface of the body is commonly described as heat, redness, swelling, and pain. Chronic, low-level inflammation at the cellular level – known as “the “silent killer” – develops without pain and can lead to obesity, diabetes, cancer, and heart disease.
There are many causes of chronic inflammation including:
Diet: Trans-fats, Omega-6 fatty acids, Refined sugar, Casein, Gluten, Refined grains, Alcohol, Food additives, Red meat, Dairy
Environmental Factors: Second hand smoke, Pollution, Pesticides/herbicides, Heavy metals, Chemicals and airborne irritants
Stress: Workplace, Relationships, Personal, Psychological, Not enough sleep
Physical Injury: Trauma, Infections, Fractures, Cuts, Abrasions
Acute and Chronic Illness: Excess weight. Obesity, Heart disease, Lupus, Arthritis, Celiac disease, Crohn’s disease
Genetics: Family history
To prevent and reduce low-level chronic inflammation, we must reduce exposure to these factors, many of which are modifiable.
Try these tips to prevent or reduce inflammation.
1. Eat more anti-inflammatory foods, such as blueberries, dark chocolate, green tea, wild-caught salmon, ginger, turmeric, extra virgin olive oil, dark leavy greens, sweet potatoes, and kelp or other sea vegetables.
2. Include aerobic exercise 5 days per week for at least 30 minutes per session to help reduce excess weight and the likelihood of chronic illness.
3. Meditate to promote mental clarity and reduce stress.
4. Get 7-8 hours of sleep each night.
If you need help modifying your diet, physical activity, stress levels, or sleep routine, let me know. We can schedule a no-cost discovery session where I will get to know your lifestyle activities and challenges, and be able to help with small changes to produce a ripple effect for your good health.