Inflammation is natural defensive mechanism that activates your immune system to send cells to fight against foreign bodies. Inflammation can become a chronic condition in autoimmune conditions, excessive visceral fat, unmanaged health conditions, viral/bacterial load is still high, extreme exertion on the body, consistent/unhealed injuries, and poor-quality diet. These can lead to symptoms such as joint pain, stiffness, skin rashes, swelling, pain, tenderness, abdominal pain, fatigue, etc.
What conditions are typically associated with inflammation?
Alzheimer’s disease
Asthma
Cancer
Cardiovascular disease
Rheumatoid arthritis and ankylosing spondylitis
Hyperinsulinemia
Autoimmune disease
What may contribute to inflammation?
Dietary habits: Specific foods that contribute to inflammation are refined carbohydrates, added sugars, fried foods, soda/sugar sweetened beverages, processed meat, margarine, shortening, lard, hydrogenated oils, omega-6 oils (corn, safflower, sunflower, canola, soy, peanut, vegetables, mayonnaise), gluten
Chronic Stress
High visceral fat body composition
Lack of exercise or excessive exercise
Tobacco use
Excessive alcohol use
Chronic medication use
How can I improve my inflammation?
Incorporate foods containing antioxidants, omega-3s, dietary fibers: Berries, cherries, oranges, pomegranates, pineapple, non-starchy vegetables, olives, olive oil, fatty fish, walnuts, pecans, flax/chia/hemp seeds, avocados, soybeans, dark chocolate, red wine, turmeric, ginger, garlic
Exercise at least 3 times per week: 20 min intervals of moderate intensity activity per day have been shown to improve inflammation in the body and improve muscle composition. Examples include speed walking, yoga, cycling, resistance training, hiking, swimming, etc.
Avoiding or quitting smoking
Limiting alcohol intake to 2 oz per day
Managing stress
Sleeping 7-10 hours per night
Supplements – Check with your medical providers before starting
Turmeric + Piperine (black pepper): an herbal supplement; could be taken orally or can use as a spice in cooking. Do not take if you suffer from kidney stones, hemophilia, or iron deficiency
Fish oil: Contains omega-3 fatty acids (DHEA/EPA), vitamin A and vitamin D which have proven benefits aid in decreasing inflammation. Foods: cold-water fatty fish
Schedule with our medical provider for more guidance on how to decrease chronic inflammation.
