Alameda Health: Top 10 Ways to Reduce Inflammation in the Body
Symmetry Health Center discusses inflammation and its effects on the body with all of our patients as inflammation is associated with pain as well as the development and progression of chronic disease. However, inflammation is not all bad and is actually necessary for us to heal from injury, but what is inflammation? And why should one care about its presence in our body?
What is inflammation? There are two types of inflammation, acute and chronic. Acute inflammation is the kind that protects and heals the body after an injury or infection. It is an immune response to injury in which there is increased blood flow to the area and a cascade of events occur which signal for white blood cells (our immune cells) to initiate the healing process. There are 4 hallmark signs of acute inflammation and they are: Redness, swelling, feverish, and pain. This immune response is normal and essential for good health.
Chronic, or low-grade, systemic inflammation is different. This is a prolonged and persistent inflammatory state rampantly present in the body. Extended time spent in an inflamed state causes tissue and cell damage and it is well-researched that it is closely associated with chronic disease development such as:
• Cardiovascular disease
• GI diseases
• Type II diabetes mellitus
• Alzheimer’s disease
How do I control inflammation in my body? Essentially, there are two main categories of items that either promote or reduce chronic, low-grade inflammation in the body; food and lifestyle. To reduce inflammation in the body, Symmetry Health Center recommends the following:
Top 10 ways to Reduce Inflammation
1. Reduce added sugar intake. Men should eat no more than 36 grams of added sugar, women no more than 24 grams of added sugar. Read the label!
2. Omega-3 fatty acids: taking a high quality fish oil supplement is crucial.
3. Leafy green vegetables and a wide variety of different colored vegetables and fruits. Fresh vegetables and fruits are loaded wit antioxidants to help you fight off inflammation, so eat up!
4. Get your spice on! Garlic, ginger, cinnamon, and turmeric all have anti-inflammatory properties
5. Green tea has been extensively studied to show a reduction in inflammatory markers in the body. Hold the sugar and sweeteners!
6. Hydration. Drink a minimum of half your body weight in ounces daily to flush your system.
7. Supplementation! You can add a potent antioxidant to help support your anti-inflammatory efforts. For some, adding a probiotic is a great idea for a healthy gut.
8. Achieve and maintain a healthy weight. This is a BIG one. Carrying extra weight is a pro-inflammatory condition, so lose weight and keep it off for max success in controlling inflammation.
9. Physical fitness. Stay active people! It’s recommended to get 60 minutes of exercise daily. If that’s not feasible- check out our Power Plate classes and fit in a 60 minute full body workout in just 25 minutes!
10. Sleep. Allowing your body enough time to rest and heal each night helps reduce inflammation.
Contact our office today to learn more about our anti-inflammatory nutrition protocols to help reduce inflammation and improve your health! Here at Symmetry in Alameda and Oakland we strive to help you meet your health goals!