By Justin and Clara Hamel
Last week we discussed the good, the bad and the ugly of inflammation. Now let’s dive into the most effective ways to rid your body of this troublesome issue. Fortunately, many of the changes needed to reduce inflammation are simple lifestyle changes that one can implement immediately. For example, dietary changes, physical activity, stress management and quality sleep can greatly reduce chronic inflammation. However, in more extreme cases a person can benefit from supplementation and longevity-based modalities.
Let’s start with one of the most immediate and effective ways to lower inflammation — dietary changes. Dietary changes can drastically reduce general inflammation in a very short time, and the first dietary step is to limit inflammatory foods such as processed foods, refined carbohydrates, processed meat, fried foods, sugary drinks, excessive alcohol consumption and seed oil. These foods contain high levels of unhealthy fats, added sugars and other refined ingredients that trigger an inflammatory response in the body. The next step is to include the many delicious foods that have anti-inflammatory properties. Foods high in antioxidants such as blueberries, cherries, apples and leafy greens are a perfect start. Then add in foods with healthy fats. You can get healthy fats and a dose of antioxidants through nuts, chia, flax seed, olive oil and avocado oil. Similarly, certain fish, such as salmon, mackerel and sardines, contain healthy fats and can be included several times per week to help manage inflammation. Next, don’t be afraid to spice up your meals with ginger, turmeric and cinnamon as they also have a wealth of health benefits including reducing inflammation. The final dietary tip is hydration. Hydration is a key element in improving cellular repair and function and improving circulation, so make sure you are drinking plenty of water and switch out those sugary processed drinks with herbal or green tea.
Now that we have covered dietary changes, let’s move on to physical activity. Exercises and physical activity attack inflammation through several avenues. First, during exercises our bodies release anti-inflammatory cytokines (IL-6 and IL-10) that reduce pro-inflammatory cytokines. Additionally, exercise improves circulation. This increased blood flow delivers more oxygen and nutrients to tissue, aiding in the removal of waste products and inflammatory mediators, which can reduce swelling and promote healing.
The information is this article may sound familiar — dietary choices and physical activity are inextricably correlated with health. The profound effects they have on inflammation are just one example of the multitude of health benefits one can reap with a few dietary changes and more movement. However, they are not the whole story on preventing and decreasing inflammation, so stay tuned next week for more information and tips on decreasing inflammation and improving quality of life.
Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.
