Amy FriendMarch 21, 2016

Are you suffering from aches and pains, swollen joints, fatigue and allergies that seem to be getting worse? If so, your body may be trying to tell you something. These are all signs of inflammation. It is a vital part of the body’s immune response and the way your body heals injuries by repairing damaged tissue. These acute symptoms are clear – localized heat and swelling with a quick onset. Once the inflammation has done its job in healing, it subsides.

Inflammation becomes chronic when lifestyle factors such as excess weight, poor diet, lack of exercise and stress become an issue over time. It has been said that chronic inflammation is the root cause of cardiovascular disease, cancer, diabetes, Alzheimer’s disease and arthritis.

For those of us who exercise on a regular basis, our bodies respond with inflammation to build healthy strong muscles when resistance training type exercises tear muscles down. In these circumstances, inflammation is a good thing. However, we need to be careful that we don’t over-train. Factor in rest days to allow your body to reset. It will not burn fat as efficiently when inflammation is constantly trying to heal you.

As with most everything, I always encourage everyone to take a look at their diet first. There is so much we can do to prevent disease and to heal the body through good nutrition. Eat anti-inflammatory foods; such as tomatoes, avocados, blueberries, green leafy vegetables, and salmon. Limit or avoid pro-inflammatory foods like refined sugars and processed foods.

As far as supplements, I highly recommend Turmeric in order to ward off the long-term effects of hidden inflammation. Curcumin, is the most active constituent in turmeric and modulates the body’s inflammatory response at the molecular level, inhibiting, suppressing, and down regulating the expression of a number of pro-inflammatory molecules¹. Alternatively, you could use the spice called Turmeric which is also found in Curry Powder. Personally, I don’t think you will experience the therapeutic benefits of Turmeric without taking the supplement unless you enjoy cooking with the spice every day.

Omega-3 fish oils are possibly the most well-known of all natural anti-inflammatory compounds. The fatty acids EPA and DHA found in fish oil have been shown to suppress the production of pro-inflammatory prostaglandins (hormone-like substances in the body), while promoting the production of anti-inflammatory prostaglandins.

And, finally, exciting new research is showing that the good bacteria in probiotics may significantly help in subduing inflammation. One study found that Lactobacillus rhamnosus in particular lowered C-reactive protein levels (CRP), a marker of inflammation.²

Listen to your body and pay attention to those aches and pain. Just being educated on inflammation will put you in an informed position to be proactive. Eat well, hydrate, sleep and give your body the rest that it needs.

Amy

¹ Jurenka J. “Anti-inflammatory Properties of Curcumin, a Major Constituent of Curcuma longa: A Review of Preclinical and Clinical Research.” Alternative Medicine Review. 2009(14)2:141-151

² Kekkonen R, Lummela N, et al. “Probiotic intervention has strain-specific anti-inflammatory effects in healthy adults.” World J Gastroenterol. 2008;14(13): 2029-2036.