FRIDAY FIT TIP: More Information on Chronic Inflammation: 10 Tips to Stop Inflammation

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Updated: June 3, 2016

FRIDAY FIT TIP:

More Information on                                   Chronic Inflammation – 10 Tips to STOP INFLAMMATION

By Mark “Coach Rozy” Roozen

If you read our blog a couple weeks ago we gave some basic information on inflammation (Article Info Here).  Chronic inflammation tends to be systemic and can lead to joint stiffness and overall muscle aches and pain. More than just what you get when you workout hard!  At its most serious level, it can result in heart disease and insulin resistance. Most chronic degenerative diseases, and even cancer, are driven by chronic inflammation. The bottom line is that chronic inflammation means loss of performance and possibly even more serious health problems down the road.

10 Tips to Manage Inflammation

1 Balance EFA’s (Essential Fatty Acids). Dump any cooking oils made with corn, safflower, and other high omega-6 oils.

Omega's2 Eat more cold-water fish or use fish oil capsules. Wild salmon, sardines, and herring are great sources as they’re low in mercury. If you still fear mercury, eat a serving of Brazil nuts every day. The selenium in them birefined carbsnds to mercury, making it nontoxic.

3 Limit refined carbs. Refined sugar
raises insulin, which isn’t catastrophic, but constantly doing so will result in increased inflammation.

lose weight

 

4 Lose weight if overweight. Fat cells produce IL-6, TNFα, and other inflammatory cytokines. The fatter you are, the more you produce and the longer you stay inflamed.

 

massage

 

 

5 Get a massage. A massage is an excellent way to relieve inflammation.

 

6 Increase spices like curcumin, ginger, and oregano. Curcumin is a must. There are over 2000 studies supporting its use. It suppresses the interleukin-6, along with many other inflammation promoting compunds

 

no trans fat

7 Avoid trans-fats. Nuff said.

 

8 Avoid or limit alcohol. Hammering back shots like it’s New Year’s Eve is okay once in a while – like, say, on New Year’s Eve – but if your idea of moderation is limiting alcohol colimit drinksnsumption to just the days of the week that end in “y,” then you probably have issues. Also, go easy on the caffeine.

9 Eat more fruits and veggies. This will increase the antioxidant status of your body.

10 Use supplemental antioxidants and vitamins. If you can’t get enough food in during the day, or simply don’t like certain foods, use supplements. EPA/DHA and GLA supplements (The fatty acids gamma-linolenic acid (GLA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) affect cellular processes involved in inflammation) are number one, but you might also want to include vitamins A, C, E, and D. Lastly, add in magnesium, selenium, and zinc.

antioxidants

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