Fighting chronic inflammation - Seacoastonline.com
When your body suffers an injury or illness, your immune system is activated. Inflammatory cells are sent out to attack bacteria or heal damaged tissue. This is a good thing, as your body is very powerful when it comes to helping heal itself. However, if your body sends out inflammatory cells when you are not sick or injured, then chronic inflammation can result, and that can lead to illness.
Constant inflammation is a symptom of a number of diseases, such as arthritis, cardiovascular illness, Type II Diabetes, cancer and others. According to researchers at Harvard Medical School, three out of five people die from diseases linked to chronic inflammation.
If you are suffering from chronic health issues, the first step is to identify any underlying causes. At West End Wellness, we can help with that by performing some simple, standard medical tests. If the cause is chronic inflammation, then there are a number of steps that you can take to mitigate this condition.
The first step is to look at diet as there are foods that increase inflammation in the body, as well as foods that help fight inflammation. Sugar is one of the big culprits when it comes to inflammation. Reducing the amount of sugar in your diet often greatly improves issues such as joint and muscle pain. Reducing sugar can also help you lose weight. Maintaining a healthy weight helps knock down inflammation as well as improve your overall health. Making key changes to your diet can also yield great health benefits. Some foods that help fight inflammation include salmon and other fatty fish, leafy green vegetables such as kale and spinach, blueberries, tomatoes and cooking with olive oil.
The use of herbs and supplements can also be useful. Tumeric and ginger are proven inflammation fighters and can be useful either added to dishes or taken as supplements.
Exercise is another recommended tool. Light, regular exercise not only releases "feel good" endorphins, it also helps boost your immune system, controls weight, helps you sleep better, aids in joint function, regulates metabolism and keeps muscles firing properly. Try to get in good, moderate exercise such as walking if not daily, then at least four times per week to reap the benefits. Remember, doing things such as taking the stairs, housework, yard work or parking your car further away from your destination all help in upping your exercise quota.
As previously mentioned, getting consistent good quality sleep can greatly help get inflammation under control. Your body needs seven to eight hours of good sleep each night in order to heal from its daily battle of fighting off would be health issues. Sleep not only allows you to rest, it also boosts your immune system. If you are having trouble sleeping, first make sure you are creating the right sleep environment and establishing solid preparations for sleep. Sleep in a cool, dark, quiet room. Shut down technology at least an hour before bed. Create a sleep ritual by taking a warm bath, maybe having some warm milk, putting on pjs and reading for a bit (or some other relaxing activity), then turn off the light and rest. If sleep is still elusive, there are supplements such as melatonin and valerian root that can be useful. At West End Wellness, we specialize in natural products and can find the right sleep solution for you.
Stopping smoking and reducing alcohol intake also helps your body reduce inflammation. An occasional cocktail or small glass of wine is fine, but consistent heavy drinking impacts your body in numerous harmful ways, as does smoking.
One of the biggest causes of inflammation is stress, something which many people battle regularly. While there is no one way to reduce stress, there are a number of tools which can help. As already mentioned, exercise is one, but people also find help through meditation, yoga, tai chi and breathing exercises. All of these help you slow down, regulate your breathing, and be more in the moment. Good rest and a healthy diet also allow you to cope better with stress.
Inflammation can be controlled and doing so can make major differences in your present and future health.
Dr. Michael Blackman is a natural health expert specializing in functional nutrition. He previously had a thriving chiropractic practice in Dover for 20 years and offered nutritional counseling. Learn more at www.westendwellness.us
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