How To Naturally Reduce Inflammation In The Body
What Is Inflammation?
There are two types of inflammation and both have a different effect on the body, acute, and chronic inflammation.
Acute inflammation is your body’s natural and helpful immune response to tissue damage. In this situation, this is good as it is your immune system working properly and sending your white blood cells to the site that needs to be repaired.
Chronic inflammation is when there is a too much inflammation for the body to cope with. This can result in the inability to cope with the barrage of environmental, physical, and mental invaders, which come in the form of things like poor diet, toxic chemicals, and stress.
Inflammation is associated with some of the worst health problems out there including heart disease, cancer, and autoimmune diseases like multiple sclerosis and rheumatoid arthritis.
Here are some of the recommended methods to reducing inflammation in the body by professionals:
Depending on the context, exercise is a great way to reduce inflammation. However, over exercising and under recovering will also cause chronic inflammation. Listening to your body is key.
One of the most effective and efficient ways to capture the benefits of exercise to be found is High Intensity interval training (HIIT). Studies have shown that it offers anti-inflammatory benefits that you cannot tap into with less intense, strenuous exercise.
HIIT training is effective at stimulating the muscle to release the anti-inflammatory protein myokines. This increases your insulin sensitivity and glucose use inside your muscle. Concurrently, myokines inhibits the release and the effect of inflammatory cytokines produced by body fat.
The key difference is that while bouts of exercise tend to promote acute inflammation. When done regularly over the long term, it can increase chronic or systemic inflammation. The amount of HIIT training your body can tolerate will be independent to each person.
We love Mark Sission’s explanation in his article:
"An effective training session is basically an acute stressor that initiates a transitory, temporary, but powerful inflammatory response. An effective training regimen is composed, then, of lots of those acutely stressful training sessions interspersed with plenty of recovery time against a backdrop of lots of slow moving and good nutrition.
Avoid inflammatory plateaus. Track your training. Plotted on a graph, the inflammatory responses to your training should resemble a series of peaks, dips, and valleys. If you don't let your last exercise-induced inflammatory spike recede before exercising again, you'll only heap more on the pile.
If you keep stringing together spikes in inflammation without recovering from the previous one, they start to overlap and that starts to look a lot like chronic inflammation. That gives you a plateau, a mesa of inflammation. Avoid the mesa."
Plenty of Sleep
The amount of sleep you get and the amount of stress you can cope with go hand in hand. When we are sleeping our bodies are hard at work repairing and restoring cells. The recommended amount is 7+ hours, though some may require more if you have a demanding job and demanding training.
Without sufficient sleep, your immune system needs to kick into a higher gear in an effort to keep you well. If this heightened level is sustained, this is how acute inflammation can become chronic and we may become ill.
Omegas 3, 6, 9 | Essential Fatty Acids
Omega-6 and Omega-3 fatty acids are called polyunsaturated because they have many double bonds (poly = many). Our bodies don’t have the enzymes to produce them and therefore we must get them from the diet.
Recent studies have shown that a diet that is high in Omega-6 but low in Omega-3 increases inflammation, while a diet that includes balanced amounts of each reduces inflammation. Both omega 3 and 6 assists the body in relieving the inflammatory from the body which are responsible for causing pain.
Eating plentiful of meat, fish and nuts has been shown to restore balance whilst avoiding processed fats such as margarines, sunflower oil, vegetable oil and baked goods.
Once again, if you have a demanding job and demanding training, then considering fish oil or omega 3, 6, 9 supplementation may be for you.
AntiOxidants can be broken down into two words. “Anti” meaning to be against. “Oxidants” which are free radicals are highly reactive compounds that can damage the cells of your body and create and contribute to chronic inflammation.
When the two words are put together, antioxidants are able to neutralize these free radicals to reduce inflammation.
Antioxidants can be mainly found through fruit and vegetables. As each food has a different balance of minerals and vitamins, it is essential to eat a variety of different things.
Efficient inflammation depends on a healthy immune system. 70% of the cells of our immune system are found in the gastrointestinal tract. In order to have a healthy gut, short chain fatty acids are essential to feeding the cells, which is done by the fermentation of complex carbohydrates.
Taking probiotic supplement helps support this system, reducing inflammation and helping the immune system stay strong.
Drink More Plain Water
Approximately sixty-five to seventy percent of the body weight is water. Water maintains moisture in the body; it transports oxygen to the blood, and helps carry nutrients through blood as well as nearly every function in our body. Drinking plain water is the body's’ most preferred source of liquid as it require no extra effort to become water than if you drank tea.
The more dehydrated you are, the more inflammatory compounds are produced. This is due to many systems having the inability to work due to the lack of water serving as a vehicle to all chemical compounds in the body and flush out toxins.
Food and Overall Diet
Having an overall poor diet increases your risk of chronic inflammation as well as certain food groups.
Hydrogenated oils, sugars, refined carbohydrates, gluten, additives, preservatives and any allergies/ or sensitivities you may be personally intolerant too.
You could be fighting a losing battle if you’re ignoring potential food sensitivities and/or infections. If your body is working to cope and fight these challenges every day, you can bet that you’re stoking the fires of inflammation on a regular basis.
Gluten, soy, dairy, eggs, and yeast are common food allergens that might be distracting your immune system every time you sit down for a meal.
To help you identify sensitivities that could be causing you problems, follow an elimination diet, avoiding a substance for two weeks, then reintroducing it for a day or two. Alternatively, asking a Dr for a blood test may help.
Finally, eating lots of fruits, vegetables, and wild seafood. Add generous portions of deeply-pigmented vegetables to every meal and snack for their fiber and natural anti-inflammatory compounds. Many herbs and foods such as turmeric, oregano, garlic, green tea, blueberries, and ginger contain bioflavonoids and polyphenols that limit free-radical production in the body.
Author: Charleh Dickinson
Disclaimer: Please note that we are not a professionally qualified Doctor, Dietician or Nutritionist. The information on our blogs are based only on my own experiences and the research we have found in academia.
If you are interested in changing your diet we would highly recommend doing so under the care of a qualified Health Professional. We firmly believe that there is a no diet that suits everybody. You have to go out there and discover it for yourself and enjoy the journey along the way.