Fight Inflammation

Inflammation

Inflammation is a double-edged sword that can be either good or bad for you and your body. In small doses it helps start the healing process when an acute injury occurs. Long-term inflammation lingering in the body is a chronic systemic condition that needs to be taken care of properly. Chronic, long-term inflammation can happen when there is continued stress on the body and you do not recover properly. These stressors can be a bad diet, lack of exercise, minor repetitive injuries, and even toxins in the environment. These stressors add up over time, and although they may not be noticed at first, they can lead to problems over time.

Over time, chronic inflammation can lead to a decreased immune system and damage to our cells. It is linked to heart disease, some cancers, gout, and Alzheimer’s. The good news is that by living a healthy lifestyle you can avoid, or at the very least decrease, damage.

Tips to decrease chronic inflammation:

  • Eat a healthy balanced diet such as the Mediterranean diet (anti-inflammatory). This diet is high in veggies and fruits, healthy fats (olive oil), and has less sugar and processed foods than the standard American diet.
  • Have fun! This can decrease build up of stress hormones that are pro-inflammatory.
  • Sleep: Be sure you are getting regular, quality sleep.
  • Exercise: Excess fat can lead to a state of inflammation. Obesity is a risk factor for many diseases. Try to get exercise daily and obtain a healthier weight (body fat %).
  • Quit Smoking!

Anti-inflammatories:

  • Fish oil: highly concentrated supplements containing omega-3s (anti-inflammatory) may be able to help decrease a pro-inflammatory state in the body. Also try to eat fish 2-5 times per week. Look for salmon, pacific cod, sardines, and smaller fish that are wild caught.
  • Whole grains: brown rice, quinoa, barley, and other “ancient grains” can be more anti-inflammatory than even whole wheat. Stay away from pro-inflammatory grains like refined flour, rice, and pasta.
  • Spices: Give your food a kick with some anti-inflammatory spice. Turmeric, cinnamon, garlic, and ginger have many health benefits and taste great!
  • Fruits & Veggies: Get a wide variety of seasonal, local, and organic food whenever possible.
  • Proteins: Be smart about where you are getting your proteins. Beans, lentils, soy, nuts, seeds, and even quinoa are full of quality protein and contain less fat then traditional protein sources (beef, pork, chicken).
  • Proper Movement: Be sure your body is humming along and everything is getting proper movement and motion. A decrease in motion can lead to a buildup of inflammation in a local area that may eventually lead to pain. See your chiropractor & acupuncturist to be sure you are working in top form!

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Other Health Topics:

Mediterranean Diet

Diet Fads

Supplement Q & A

Back to school health tips

Daily Supplements

Stretches

Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

REF:

LA Times “Inflammaging”- Paula Spencer Scott

Icing Your Injury

Should You Ice Your Injury?

Cryotherapy, or icing injuries of all types, is a common practice. You will find ice packs as a staple modality in many health clinics around the world, but using an ice pack on your injuries does not have much scientific backing to support its use. Here is a breakdown of the issue and why you shouldn’t always use ice on your injuries.

Research: Localized inflammation after an acute injury is your body’s way of repairing and healing the area. Prolonged use of ice to an area alters blood flow and disrupts the body’s chemical healing process. The latest research shows that icing injuries does not improve outcomes, and for acute injuries it can impair healing.

In Acupuncture & Traditional Chinese medicine (TCM): Ice is hardly (if at all) mentioned as a healing modality in this ancient healthcare system. Cold is considered one of the “Six Excesses” (along with damp, summer-heat, fire, wind, and dryness), which can cause disease. For cases of acute injury (often diagnosed in TCM as qi & blood Stagnation) practitioners use a reducing method to remove stagnation and help restore the body resistance. Never was ice mentioned as a form of treatment.

How Ice May Help: A few minutes of ice applied to an area of pain may reduce pain.

What to do with an acute injury:

  • Only use ice sparingly to help reduce pain.
  • If excess swelling happens, use body movements and light exercise to pump the buildup out of the area. This is important for healthy injury recovery.
  • Prolonged or excess swelling can become a concern. See your doctor if this occurs.
  • Chiropractic treatment, acupuncture, light massage, Kinesiology tape, and analgesic rubs such as Biofreeze may be able to help reduce pain and speed up the healing process.
  • Chiropractic care, acupuncture, exercise, and diet may also help prevent injuries.

ice

Other Health Topics:

Chiropractic

Everyday Stretches

Proper Lifting Technique

Acupuncture

Back to School Health Tips

Daily Nutrition with Supplements

Wellness Programs

Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

REF:

Chinese Acupuncture and Moxibustion

The Foundations of Chinese Medicine

http://www.metrowestdailynews.com/article/20150512/ENTERTAINMENTLIFE/150518966/2002/LIFESTYLE/

How to Reduce Inflammation

Reducing Inflammation with Diet

Inflammation is a natural healing process within your body. It is supposed to be a short-term response to an injury or illness. The inflammation helps defend your body until it has a chance to undergo further healing. Your body can run into problems when there are small continuous insults that build up into a chronic inflammation situation. Things that will lead to a chronic inflammatory state are poor diet, lack of physical activity, stress, and environmental toxins. Researchers think that chronic inflammation may be the root of many other diseases including type-2 diabetes, heart disease, and cancer.

A person’s lifestyle can ultimately create a pro-inflammatory or anti-inflammatory environment within their body.

7 Diet tips to promote an anti-inflammatory environment:

  1. Fruits and veggies: Fruits and veggies are naturally high in antioxidants and nutrients. Cruciferous vegetables (broccoli, Brussels sprouts, kale, etc.) are particularly high in inflammation-fighting nutrients. Vegetables that are dark in color tend to have a lot of health promoting phytochemicals. Be sure to eat a variety of fruits and vegetables that are in season and choose organic when possible. Don’t forget that garlic, onions, and mushrooms are also great sources of phytochemicals, even though they may not be brightly pigmented.
  2. Healthy Fats: Choose healthy omega-3 fats. Fats often get a bad rap but choosing healthy omega-3 fats is what you should be doing instead of avoiding fats altogether. Choose extra-virgin olive oil when cooking or making dressings, add nuts, seeds, avocados to your meals and snacks, and avoid highly processed foods that may have been made with fats that promote inflammation.
  3. Fiber: Vegetables should be the basis of your meals and you should surround this base with other healthy protein, carbs, and fats. Try to eat whole wheat, beans, and lentils when adding carbohydrates to your meals. Avoid foods made with flour, sugar, and excess salt. Try to avoid packaged carbs, as they are inflammation promoters.
  4. Spices: Use spices when cooking. Make it fun and delicious! These herbs and spices are also often filled with phytochemicals that are health promoting. Ginger and turmeric are very powerful anti-inflammatory herbs.
  5. Meat: Red meat, dairy, milk, and to a lesser extent poultry, are seen as pro-inflammatory. When thinking about proteins look to fish, plant based proteins (legumes), and less processed forms of soy (tofu, edamame) because they can help reduce inflammation.
  6. Tea or coffee: All types of teas contain inflammation-fighting phytochemicals (esp. green tea). Coffee also has phytochemicals but if consumed in excess coffee can actually cause inflammation.
  7. Moderation: If you are eating more than your body needs it can cause inflammation. Try to maintain a balanced, healthy weight. Alcohol is an inflammatory so try to avoid it. Drinking red wine in moderation is the healthiest option. If you have sweet cravings try fresh fruit or dark chocolate in moderation.

More tips on promoting an anti-inflammatory environment:

The Mediterranean Diet

Dangers of Binge Drinking

All About Protein

Turmeric

Red Wine

Omegas

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Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

REF:

http://seattletimes.com/html/health/2024560365_antiinflammatorydietxml.html