What You Need to Know About Inflammation
Inflammation has gotten a lot of bad press over the years. But what exactly is it?
Inflammation is the body’s natural response to something as common as a scrape or as concerning as exposure to radiation. Internal inflammation refers to a response by the body's immune system to harmful stimuli, such as pathogens, damaged cells, or irritants. This response triggers the release of immune cells, blood vessels, and molecular mediators that work to remove the source of the harmful stimuli and initiate the healing process. While acute inflammation is a natural response that is beneficial to the body, chronic inflammation can be harmful and has been linked to several chronic diseases, including heart disease, diabetes, and cancer. In today’s polluted world, opportunities to increase the body’s inflammatory response are all around us. Fortunately, there are steps you can take to reduce internal inflammation and improve your overall health. And if you’re truly concerned about your internal inflammation, check in with your health care provider.
1. Eat an Anti-Inflammatory Diet
One of the most effective ways to reduce internal inflammation is to eat an anti-inflammatory diet. This includes foods that are rich in antioxidants, such as fruits and vegetables, as well as omega-3 fatty acids, which are found in fatty fish like salmon and sardines. Avoiding processed foods, sugar, and saturated fats can also help reduce inflammation.
2. Exercise Regularly
Regular exercise can help reduce internal inflammation by improving circulation and reducing stress. It's important to find an exercise routine that works for you! The best rule of thumb is if you enjoy it, do it! All MARGO’S classes are low-impact. Low-impact exercise serves as a natural anti-inflammatory with a reduced risk of injury. Plus, the signature cool-down continues lymphatic drainage to finalize the anti-inflammatory routine. Aim for at least 30 minutes of exercise per day, most days of the week.
3. Manage Stress
Chronic stress can cause internal inflammation. Finding ways to manage stress is important for reducing inflammation. This can include meditation, deep breathing exercises, or simply taking a walk outside. Make time for activities that you enjoy, whether it's reading, spending time with friends and family, or practicing a hobby.
4. Get Enough Sleep
Sleep is essential to reduce internal inflammation. Sleep is when the body repairs and heals. Aim for 7-9 hours of sleep per night, and create a relaxing bedtime routine to help you fall asleep more easily.
5.Consider Supplements
While supplements can be murky waters, certain supplements have been proven to help reduce internal inflammation. Most of the compounds suggested are found in plant based foods. Before you experiment with supplements, see if there are natural ways you can increase your intakes of ingredients such as turmeric, ginger, and omega-3 fatty acids. Think fish, flax seed, and adding ginger to your green juice. However, if you think you need more, speak with your doctor before taking any supplements to ensure they are safe and effective for you.
An anti-inflammatory lifestyle can be beneficial as you focus on your health span and longevity. Inflammation isn’t always a bad thing. The body naturally responds to traumas, inconsequential or severe, the way it’s supposed to. However, chronic inflammation can leave the body depleted and susceptible to infections and disease. Focusing on anti-inflammatory practices can help your body’s functioning and feeling leaving you your best self inside, and out.