Inflammation is a buzzword going around on the internet these days. We are told that inflammation is bad and to stay away from inflammatory foods. One thing social media fails to tell us… what even is inflammation?
There are two types of inflammation: acute which is short lived and chronic which is more complex and long lived. Acute inflammation is actually important to help our body’s natural immune response. However, long term inflammation can be harmful to your health. How do you know if you have chronic inflammation? One of the best ways to check is through blood tests that measure things like insulin, CRP, and IL-6.
According to social media, basically everything causes inflammation! This blog will review the research behind what truly causes inflammation and how to reduce it. We offer even more actionable tips in our webinar Understanding Inflammation! Email us at beryl@bkomplete.com to learn more.
INFLAMMATION AND FOOD
There are many foods that have been shown to increase inflammation:
- Added sugar
- Refined carbohydrates
- Processed meats
- Alcohol
- Fried foods
You do not have to cut these foods entirely out of your diet. Eating them in moderation while pairing them with anti-inflammatory foods and behaviors is key. Here are some foods to focus on:
- Omega-3’s: fatty fish, walnuts, flaxseeds, chia seeds
- Antioxidants: berries, nuts, artichokes, kales, beans, spinach
- Whole grains: whole wheat pasta, quinoa, popcorn, millet, oatmeal, etc
- Herbs and spices: ginger, turmeric, oregano, garlic, cinnamon, cloves
INFLAMMATION AND EXERCISE
Exercise is a great tool to help fight inflammation because it boosts the body’s immune responses. However, too much high intensity exercise can increase inflammation. Here are some forms of movement you can focus on to help with inflammation:
- Daily walk: Just 20 minutes a day can have a huge impact
- Yoga will allow you to move your body in a way that is therapeutic while also reducing stress through mindfulness
- Resistance training: While too much resistance training can definitely increase the body’s inflammatory response, incorporating a little bit of strength training in a safe way can be very beneficial.
- Mobility exercises are great for increasing range of motion in your joints and improving muscle function.
Another great way to improve inflammation is to find ways to move during the workday! Invest in things like a standing desk or a walking pad for your office.
ALCOHOL
We all know that alcohol isn’t great for our health. Too much is linked to higher levels of inflammation in the body. It can lead to acute inflammation such as hangovers and headaches. Additionally, alcohol can lead to chronic inflammation like liver damage and gut imbalances.
If you want to consume alcohol, the key is to do it in moderation! Stick to no more than 1 drink per day.
SUN EXPOSURE
Sunlight can have loads of benefits to our overall health such as increasing vitamin D levels, boosting mood, and improving sleep. However, spending too much time in the sun unprotected can be bad for your health. Here are some tips to prevent inflammation caused by too much sun exposure:
- Wear at least SPS 30 and reapply every 2 hours after swimming and sweating
- Seek shade and wear a hat and sunglasses when possible
- Avoid tanning beds – these can greatly increase your chance of developing skin cancer
- Be extra mindful around water, sand, and snow because they reflect the sun and can increase your chances of burning
By reducing inflammation, you can help yourself feel better in every aspect of your life – less pain and more energy! We offer even more tips to help fight inflammation in our webinar Understanding Inflammation. We go more in depth into these topics as well as factors like stress reduction and smoking to give your employees the tools to help fight inflammation. Email us at beryl@bkomplete.com to learn more!