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Can I Manage My Chronic Inflammation?

Posted In: Fitness, Nutrition

Inflammation can be helpful, but if it’s out of control, it can cause harm. You need it to protect the body from invaders and to help heal wounds. A lot of things can cause the inflammatory response to go awry. An unhealthy diet is one of those things. Changing your diet can help control the course of a disease caused by inflammation, but sometimes, it’s too late and the change has already been made. Then it’s time to manage chronic inflammation and by doing that, manage the illness or condition.

Get up and get moving.

Your body was meant to move. It tells the brain your capable, while also producing a substance that reduces the amount of TNF, a substance that starts causes inflammation to start. The substance produced by the body when exercising is interleukin 6, a type of protein. As you workout, the muscles produce the interleukin 6 and the longer you workout, the more it produces. Just increasing your exercise by a half hour can boost the production significantly.

Exercise helps reduce abdominal fat.

Exercise also boosts another Interleukin protein, Interleukin 15. It helps control the amount of abdominal fat you accumulate and excess abdominal fat is linked to inflammation. The less abdominal fat you have, the more you manage your inflammation. Metabolic disease, such as diabetes 2 and inflammatory diseases like rheumatoid arthritis may be controlled by getting more exercise and reducing the amount of fat that is accumulated on the abdomen.

Manage your inflammation by eating certain foods and spices.

You already know that avoiding sugar can help manage inflammation, but eating other foods and spices can help. A healthy diet of fresh produce and healthy lean protein is important, but for management of an already existing problem, consider adding other herbs and spices, such as turmeric. Add some black pepper to that turmeric to boost its anti-inflammatory properties. Ginger is another herb that contains compounds that have lowered inflammatory markers.

  • Fatty fish and other food high in omega-3 fatty acid can help balance the ratio of omega-6 and omega-3. Studies show that omega-3 fatty acids are anti-inflammatory. Flaxseed oil is another source.
  • While sugar can cause inflammation, don’t think it will stop by using artificial sweeteners. They also can cause inflammation. Stick with water, unsweetened tea (preferably green) and black coffee.
  • Get adequate sleep. Lack of sleep can exacerbate inflammation, so can stress. Learn ways to relax and reduce stress, such as deep breathing exercises or meditation. Exercise also burns off the hormones of stress.
  • Choose your snacks wisely. Instead of highly processed snacks, opt for anti-inflammatories like blueberries, cherries, oranges or strawberries or grab a handful of walnuts, almonds or cherry tomatoes.

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