Inflammation is a chronic common problem in our society today, affecting many people and their lifestyles. Facts about inflammation and how to beat it naturally is important to know, since it can be a mystery as to what is causing it and change every aspect of your life. It can be caused by an injury or a chronic illness or many other factors. Whatever the reason, I am sure you are interested in ways to ease the discomfort and enjoy an active lifestyle.
The signs and symptoms can be linked to many factors such as bloating, to joint pain, to sinus congestion, skin rashes, etc. Although a clinical assessment is the only way to determine for sure if you suffer from inflammation The more of the following symptoms you experience, the more likely you have low-grade inflammation, says Mark Hyman, MD, author of The Ultra Simple Diet (Pocket Books, 2007).
Symptoms can include: Itchy ears or eyes, dark circles or bags under eyes, joint pain or stiffness, throat tickle, irritation or coughing, stuffy noise, sinus trouble, excessive mucus, acne, cysts, hives or rashes, flushing, water retention, skin puffiness, craving certain foods, compulsive or binge eating, and of course many different digestive problems.
The good news: Inflammation is fixable: “Our best tool to reverse inflammation isn’t a drug, but our diets,” says Barry Sears, PhD, a former research scientist at Boston University School of Medicine and the Massachusetts Institute of Technology and author of the forthcoming Toxic Fat Syndrome. One of the most common reasons for inflammation is food sensitivities and intolerance. These are inflammatory responses that occur when the gut fails to break down certain foods.
The problem with chronic inflammation is that the immune system is constantly activated, and is on over time alert. This weakens the immune system and opens the door to diseases. Ultimately, the immune system can even turn against healthy cells, leading to auto-immune diseases such as Crohn’s disease, Lupus, Fibromyalgia and Multiple Sclerosis. Chronic inflammation is even linked to cancer. Fortunately, chronic inflammation is something you prevent through a healthy diet and exercise regimen.
5 ways to fight inflammation:
1. Choose your foods: Eat plenty of anti-inflammatory foods such as fruits, vegetables, whole grains, omega-3 fatty acids, nuts and legumes. Avoid pro-inflammatory foods such as processed foods, sugar, HFCS (high fructose corn syrup), trans fats, alcohol, fried foods, sugars, carbs, and caffeine.
2. Investigate food intolerance or sensitivities: Even if whole grains are usually anti-inflammatory, if you’re sensitive to gluten, then eating whole wheat will trigger inflammation in your body. This is true with almost any food. Try an elimination diet to spot problematic foods for you. Start by restricting the most known allergens like dairy, wheat, corn, sugar, soy, eggs and peanuts. Keep a food diary to identify negative reactions, which can be immediate or delayed for hours or even days. Then, root out food sensitivities by following an elimination diet for at least a week. It might seem a little overwhelming, but it will be well worth it if you find a trigger food or foods. There’s still plenty things to eat. After one month on this diet, you can start to add one “forbidden” food back at a time and see how it goes. This way you can spot which foods can trigger inflammation in your own body. Click on this link and it will help explain the elimination.
3. Take care of your digestive tract: The better you digest foods, the less inflammation you will have. You can try adding probiotic to your diet to promote a healthy digestive tract. Alternatively, you can give your stomach a boost by drinking 1 teaspoon of apple cider vinegar diluted in 1 cup of water before each meal.
4. Add Spice to your life: Most herbs and spices offer excellent anti-inflammatory effects. Turmeric, the spice used in curry, is probably the champion but cinnamon, garlic and ginger are also good. Treat pain with a natural supplement.
Herbal products that contain ginger, other spices, and fish oil can reduce pain caused by inflammation. Both are a naturally anti-inflammatory, and if taken regularly, they can produce the same effects as non-steroidal anti-inflammatory medications, normally without side effects.
5. Exercise daily: Regular exercise helps to reset the inflammatory process. While you don’t have to be extreme, it takes consistent exercise to lower your inflammation levels. Why not start with a brisk walk and increase you exercise, slowly.
Good health takes daily work by eating properly, exercising, living naturally. Take control of your health and you will surely reap the benefits for the rest of your life.
Marla Gates is the owner of organic4greenlivings.com. Marla worked for over 10 years in healthcare, which helped her understand the dramatic need for changes in our society and how we view what healthy actually is. Her mission is education and awareness, so that people can make healthier choices and ensure a safe world for all of us to live in. Since she has suffered from Multiple Chemical Sensitivities (MCS), for 20 years or more, it has given her the first-hand knowledge on what chemicals and pollution can do to your health. So come join her, read her blog and learn how to live healthy and green.