Inflammation is a series of changes in tissues indicating their reaction to injury, whether mechanical, chemical or bacterial so long as the injury does not cause the death of the affected part. When something causes the inflammatory response to remain in high gear, it results in a condition known as chronic inflammation.
Unlike acute inflammation which comes on suddenly, and results from harm caused by the body, a chronic inflammatory condition persists for long periods of time. Rather than healing the injured tissues, excessive inflammation eventually destroys healthy cells and tissues, causing or contributing to many of the diseases known today.
How to Prevent Inflammation
Too much inflammation
According to research, experts are now saying that excessive inflammation leads to more heart disease, diabetes, cancer, cognitive dysfunctions, and allergies. With these conditions being such a problem to our health, preventing chronic inflammation is probably the single best thing one can do to ensure the best health possible.
Signs of inflammation are heat, redness, swelling, pain, and loss of function in the area of inflammation. These only apply to inflammations of the skin. Only some of these symptoms may be noticeable if the inflammation occurs inside the body.
Other symptoms of chronic inflammation are fatigue, chest pain, abdominal pain, fever, rash, and joint pain.
Know how to prevent inflammation by incorporating these lifesaver’s int your lifestyle.
Choose the right foods
Let’s tackle food first since we have the most control over that one. Listed below are known foods that can cause inflammation. It doesn’t necessarily mean you cannot ever eat those types of foods again, you just need to make a few modifications. Many studies have shown that components of some foods and beverages may have anti-inflammatory effects. Choose the right foods, to reduce your risk of illness.
These can cause Inflammation
These are highly processed and refined foods, candies, baked goods and other sugary foods, red meat (from corn-fed cows treated with antibiotics & hormones), trans-fats in fried foods, bread, crackers, salad dressings, soda, and alcohol. These foods are considered bad for our health. Unhealthy foods can lead to weight gain which is a factor for inflammation.
What are low inflammatory foods
Fruits, especially bright colored ones high in antioxidants. Vegetables, especially dark green leafy vegetables. Omega-3 foods, flax seed. Wild caught cold water fish. Fish oil supplements. Raw nuts like pecans, almonds, and walnuts. Olive and grape seed oil. Fruits such as cherries, blueberries, oranges and strawberries tomatoes and olive oil.
Learn to make modifications in what you eat. For instance, increase seafood and eat less red meat. When you do eat red meat, go for good quality, like grass-fed beef and bison. Switch from vegetable oil to healthier fats and oils. A healthy diet is important for your mood and your overall health.
Get enough sleep and rest
A new study out this week shows that elderly people with high blood pressure who sleep than 7.5 hours a night have dramatically elevated chances of having a stroke or heart attack or suffering from sudden cardiac death. Other research has shown that too little sleep (less than six hours) or too much (more than eight hours) results in more inflammation. The American Academy of Sleep Medicine says most adults need between seven and eight hours of shut-eye a night.
What you can do involves simple, small changes that will make a big difference in your life and how well you sleep. When you are getting enough quality sleep, it makes the rest of your life much easier. You can begin by decreasing your stress level by learning to relax more which will help you to fall asleep much easier.
Get More Exercise
Immediately after an even moderate amount of physical activity, the body makes and uses more antioxidants, which cut levels of inflammation. Positive cardiovascular effects of exercise are associated with changes in cholesterol levels and blood pressure. Additionally, active people have lower levels of C-reactive protein, which is a marker for inflammation.
Cut down on your stress
High levels of stress hormones can lead to the release of excess inflammatory chemicals, so try each day to do at least 15 minutes of relaxation exercise like deep breathing, meditation, or a bubble bath which lets you leave the world behind and put your mind at ease.
Maintain healthy lifestyle
Aside from smoking or using drugs, this is the area in which we have the least amount of control. Try to really manage the diet and stress areas of your life to strengthen your body to manage the inflammatory environmental toxins in your life.
We all know about air pollution, but chemicals in our foods, personal care, and household items, are also contributors. some other environmental toxins that are believed to cause inflammation are synthetic carpeting and pads, drapes and fabric wall coverings, paint and cleaning products, air fresheners, pesticides, dryer sheets, and sealant.
Chronic inflammation plays a role in some diseases that affect our lives today. To reduce your levels of inflammation, try to eat a healthy diet. A healthy diet can reduce your risk of chronic diseases and improve your quality of life. Follow how to prevent inflammation to help you make better choices for your overall health and see your doctor for regular checkups.
Delores Powell: My passion is all about Health and Wellness, success and to help others to succeed as well. Believe in yourself and you will succeed. Want to start an online Business? Don’t know how? Click on this link.