Inflammation - What it Does and How to Reduce It
Your body is an incredible machine that protects itself from harm and illness. If you were to catch a cold or sprain your ankle while exercising, your body would take charge to fight the infection or make the necessary repairs so you can get back on your feet. This often happens through inflammation, a naturally occurring process that launches white blood cells, immune cells and cytokines to help the body heal. When inflammation becomes chronic, however, it can do more harm than good and lead to myriad health problems. Here’s the thing: you have the power to stop it before it gets out of hand. Here are some ways you can easily reduce inflammation in your body.
What Causes Inflammation?
When your body’s cells are damaged through injury, infection or any type of trauma, immune cells called leukocytes arrive on the scene to fix the problem through an inflammatory response. Sometimes, though, inflammation occurs when no injury or illness is present. This typically happens when your body is in a constant state of alert and is being continuously called into action. Other causes of inflammation include obesity-related diseases such as diabetes and cardiovascular disease. Left unchecked, this chronic inflammation can lead to health problems and degenerative diseases, including arthritis, Alzheimer’s disease, autoimmune conditions, heart disease, obesity, diabetes, cancer and more.
Main Culprits of Inflammation Include:
- Alcohol
- Chronic stress
- Eating processed foods and foods high in sugar and unhealthy fats
- Exposure to chemical toxins
- Lack of sleep
- Smoking
Signs of Increased Inflammation
If you’ve been experiencing the following symptoms for a longer period of time, you could be experiencing inflammation in your body:
- Brain fog, memory impairment and concentration difficulties
- Digestive issues including gas, bloating, diarrhea and constipation
- Fatigue
- Frequent headaches or migraines
- High blood sugar
- Joint pain
- Mood disorders such as anxiety or depression
- Skin issues such as eczema or psoriasis
- Weight gain, especially around the middle
How You Can Reduce Inflammation in Your Body
When people feel pain in their bodies, they typically reach for non-steroidal anti-inflammatory drugs (NSAIDs) to reduce inflammation, swelling, pain or fever. However, bariatric patients need to avoid using these medicines due to an increased risk of developing ulcers. After weight-loss surgery, ulcers become more difficult to diagnose and treat. Fortunately, there are other ways you can reduce inflammation in your body without NSAIDs. These include:
- Avoid inflammatory nutrients - Inflammatory foods like processed foods, fast food and anything high in sugar and unhealthy fats will cause your body trouble (and will give it little to no nutrition to boot). Do what you can to reduce or cut out these types of food from your diet.
- Eat whole, organic foods: Food is medicine for the body! Choose nutrient-dense foods that contain antioxidants, which combat harmful free radicals in the body. Eat lots of vegetables, fruits, nuts, legumes and fatty fish. Foods that are even more helpful with fighting inflammation include blueberries, strawberries, tomatoes, leafy greens, almonds, walnuts, olive oil and fish that are high in omega-3 fatty acids (think tuna, mackerel, and salmon).
- Get good sleep: Did you know that even one poor night of sleep can increase inflammation in your body? It’s important to get plenty of shut-eye each night! If you have trouble sleeping, clean up your bedtime hygiene habits: sleep in a dark, quiet room, avoid looking at screens for an hour before bedtime and go to bed at a consistent time.
- Manage your stress: Where there is stress, inflammation will follow. Do everything possible to maintain a healthy work/life balance to manage your stress. Remember to spend time with your loved ones, exercise, laugh at funny videos and practice self-care each day, especially on particularly stressful days.
- Avoid toxins: It’s amazing how many toxins we encounter each day without realizing it. Look at your cookware, cosmetics, personal hygiene products, cleaning products and more. Avoid anything that has bisphenol A (BPA), phthalates, formaldehyde and sodium lauryl sulfate (SLS).
- Take care of your microbiome: A healthy gut equals a healthier you! Probiotics can assist with various health conditions, many of which can be lifelong issues for weight-loss surgery patients, such as irritable bowel syndrome (IBS), skin conditions and more. A probiotic supplement helps strike a healthy balance.
Source: procarenow.com
