Did you know that there are two types of inflammation in the body? Acute inflammation is painful but essential because, by telling the body that injured tissues require immediate attention, it triggers immune reactions that help us heal. Chronic inflammation, however, is bad. It plays a central role in heart disease, cancer, neurological disorders, autoimmune diseases, pulmonary conditions, anxiety and depression.
What can we do to reduce the risk of chronic inflammation?
We can control - and even reverse - inflammation through a healthy, anti-inflammatory diet and lifestyle. Choosing a primarily plant-based diet limits inflammation and supports the immune system encouraging the body’s natural healing and cellular renewal. Load up foods such as arugula, broccoli, brussels sprouts, kale, berries, citrus, green tea, sweet potatoes, carrots, squash, and tomatoes. Don’t forget to throw in some omega - 3 fatty acids as well. Salmon and tuna are great choices. Cut back or eliminate inflammatory foods such as red meat, trans fat, deep fried foods and most processed foods. The Mediterranean diet is a perfect example of an anti-inflammatory diet.
Regular exercise is an excellent way to prevent inflammation. Make time for 30 to 60 minutes of aerobic exercise and 15-30 minutes of resistance training at least 4 to 5 times per week. People who are overweight have more inflammation. Losing weight will help. Chronic stress also contributes to inflammation. We may not be able to change many of the stressful situations we encounter in life, but we can change our response and perception by learning to manage stress better. Routinely not getting enough sleep (6 hours or less) triggers inflammation. Shoot for 7-8 hours per night. Taking a break from alcohol, even for a few days, will help the body calm down and reduce existing inflammation. Finally, consider a fast. Research continues to find benefits when it comes to intermittent fasting, There are several ways to approach fasting, but an easy way to start is with a 12-hour fast. Finish dinner at 7 pm and then only have water until 7 am the next day. Easy!
Small changes you make today can start reducing your inflammation overnight.
SoulShine Training Schedule for 7/27-7/31:
Monday - HIIT on Zoom - 8-9 am
Tuesday - HIIT Yoga Fusion in person and on Zoom - 8-9 am
Thursday - PiYo on Zoom - 8-9 am
Friday - HIIT in person and on Zoom - 8-9 am
Please take a moment now to sign up for the classes you would like to take.
PS - Go fill up your water glass. :)