Inflammation is a natural process that occurs in our body in response to infection or trauma to tissues in our body. It is important for keeping our bodies healthy. However, chronic swelling, redness and pain can occur when our immune system gets overwhelmed. It is at the root of many diseases, including type 2 diabetes, autoimmune diseases, such as Crohn’s disease, and the three top killers in the United States: heart disease, cancer and stroke.
It is clear that what we put in our body has a definite impact on either causing or decreasing inflammation. A good diet, exercise, and lifestyle change can help immensely to keep it at bay.
Sugar in any form increases inflammation. Cutting out sugar, high fructose corn sugar, honey, agave, etc. will help reduce inflammation. If you have achey joints and muscles, headaches, or generalized pain, cutting out sugar can help a lot. In addition, sugar is one of the main causes of putting on extra weight. That can cause insulin resistance which contributes to the cycle.
Stress is a factor in overwhelming the immune system. There are a number of ways to reduce stress:
Magnesium is a mineral that aids in relaxation. 400 mg can help with sleep and reduce migraines.There is a lot of evidence that people with low magnesium levels have high levels of markers for chronic immune response.
Exercise is very helpful to reduce stress. Make sure you exercise at a level that is comfortable. Too much intense exercise can cause stress and injuries (which produce pain and swelling.)
Massage can help with injuries, tight muscles and encourage relaxation in general. Getting a massage is one of the best gifts you can give yourself.
Eat foods with plenty of antioxidants, high magnesium and omega 3 fats. That would look like greens (especially kale and broccoli), wild salmon, green tea, and spices like cloves, ginger, rosemary and turmeric. Do you eat meat? Grass-fed animals have a much better fat profile than grain-fed. In addition to a better balance of omega-3 to omega-6 fats, they also have 3-5 times more conjugated linoleic acid(CLA) which can reduce inflammation and cancer.
Vitamin D-3 is good, and so is a good fish oil. Capitol Chiropractic stocks both.
The many small changes you make in diet and lifestyle can tip the scales in your favor for a healthier, pain-free life.