Fitness4Her

Women's Fitness

Reduce Inflammation With Better Health

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If your workout is suffering because your body is hurting due to inflammation, giving up exercising is not the answer.

According to the United States Department of Health and Human Services, 30 minutes of exercise daily can reduce inflammation. Studies have shown that regular physical activity also lowers blood pressure and reduces the risk of type 2 diabetes. Just as we’ve long suspected, exercise is a vital part of our overall health and well-being.

All inflammation is not bad. Inflammation is a necessary part of the body’s immune response. It helps your body heal from injuries and illness. However, recurring or chronic inflammation can lead to disease. This type of inflammation can be controlled or prevented with the right diet and exercise.

Your diet, exercise and lifestyle have much to do with controlling inflammation in your body. Too much of a good time can wreak havoc, so go easy on the drinking, don’t smoke and get up and get moving because that couch-potato lifestyle can cause a hot mess of inflammation in your body.

• Eating protein at every meal, including breakfast lunch, dinner and even snacks, helps your liver rid itself of toxic chemicals that might be wading through your blood stream.

• Get the majority of your carbohydrates from vegetables, legumes, fruits and whole grains. These foods are filled with blood sugar-regulating fiber and antioxidants to help fight inflammation. As in all things, diet plays a major part in regulating inflammation in your body.

• Green tea has natural antioxidants called catechins that fight free radicals and help the body rid itself of unhealthy toxins. Catechins have also been attributed to a reduction in body fat, according to a recent study on the beneficial effects of green tea.

• A stressed out mind comes with a stressed-out body. Between workouts, squeeze in some restorative yoga poses. Yoga helps to decrease stress levels by increasing levels of leptin and adiponectin, natural chemicals that work to alleviate inflammation.

• Every day, take some time to do something that restores your body, mind and soul. Whether it be a long solitary walk to get in touch with your inner self, or time you set aside for meditation, give yourself time each day for healing to refresh your mind and restore your spirit.

If you are suffering from chronic inflammation, assess your lifestyle including your diet and exercise routine. Begin to examine the foods that you eat by keeping a fitness journal to monitor your diet and daily activities. If your condition persists, see your doctor and bring along your journal to help you both figure out what activities and foods you eat may be contributing to your condition. In all things be healthy and happy, body, mind and soul.

Good-For-You Foods That Reduce Harmful Inflammation

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An anti-inflammatory diet is ideal for overall good health. That’s because it can reduce the risk of heart disease, keep existing cardiac problems in check, reduce blood pressure, improve cholesterol and soothe tender and stiff arthritic joints.

Chronic or out-of-control inflammation in the body leads to ill health. Especially in people with pre-existing illnesses, like diabetes, cardiovascular disease, certain cancers and Alzheimer’s disease may be triggered by inflammation. Inflammation has often been referred to as a silent culprit of many ailments. You may not have any symptoms until the illness surfaces.

Most American women’s diets include far too many foods rich in omega-6 fatty acids. These are found in processed and fast foods. The average woman eats far too few foods that are rich in omega-3 fatty acids, such as those found in cold-water fish or supplements. When you have an imbalance of these fatty acids, inflammation can move in and take over, leading to some of the serious ailments mentioned above.

• Eat plenty of fruits and veggies. Especially those containing phytochemicals, super antioxidants found in many plant foods that are believed to help reduce inflammation. A great example is a tomato, paired with olive oil to help the body process it quicker. Yum!

• Eat foods low in saturated fat and reduce or eliminate trans fats from your diet.

• Choose good sources of omega-3 fatty acids, such as fish or fish oil supplements and walnuts.

• Lower the amount of refined carbohydrates that you eat such as pasta and white rice. It’s okay to eat it sometime, but not as a regular staple to your diet.

• Eat plenty of whole grains such as brown rice, bulgur wheat, quinoa or orzo.

• Eat protein at every meal but choose those foods that are lower in saturated fat, chicken, fish, some pork and even beef are great sources of protein. If you are watching your weight, be mindful of your portion size.

• Avoid refined foods and processed foods. Those foods found in a box usually contain a high amount of preservatives and sodium. Choose fresh or frozen foods whenever possible.

• Spice it up. Ginger, curry, and other spices can have an anti-inflammatory effect.