subject: Inflammation, Anti Aging and Fat Loss [print this page] Inflammation, Anti Aging and Fat Loss Inflammation, Anti Aging and Fat Loss
Inflammation is a natural process by which the body's white blood cells and chemicals protect us from infection and foreign substances such as bacteria and viruses. As the initial response that fires up the immune system, inflammation is the crucial first step in fighting off infection and healing wounds. However, when inflammation persists and cells and tissues are damaged, the process of degeneration that accompanies aging and disease is inevitable.
Although taking anti-inflammatory medication may help temporarily, these drugs do nothing to treat the real problem that is the cause of pain. The real problem is what's causing the inflammation in the first place, such as having chronically elevated blood sugar. The sugar molecule, in fact, causes far more damage than any other molecule. This is how your body responds to invaders (yes, you're body thinks refined sugar is a dangerous foreign substance!). Inflammation is your body's natural and purposeful response to healing.
Another source of inflammation comes from excess free radical production. Free radicals are produced as a byproduct of normal metabolism. Under stressful conditions, these molecules accumulate causing damage to cell walls, cellular structures, and even to the genetic material within the cells. Free radical accumulation causes chronic inflammation that may lead to premature aging, disease, and loss of energy and libido.
If you have a stressful, physically demanding lifestyle, be aware of the physiological consequences! Every day stress, be it physical, mental, or emotional, can also trigger inflammation and disease. So if you are commonly faced with stressful situations, be sure have your own effective method of stress relief.
Inflammation can manifest in many forms. Symptoms of inflammation include sore or swollen muscles and joints, headaches and migraines, allergies, pre-mature aging, arthritis, obesity and weight gain, atherosclerosis, type-2 diabetes, heart disease, Alzeimer's, and cancer. Unfortunately, by the time these symptoms are noticed, our cells have been inflamed for quite some time.
Fortunately, we can avoid or reduce inflammation levels through lifestyle changes. It all goes back to the fundamentals of health: nutrition, exercise, healthy sleep, and a positive attitude.
Nutrition far exceeds medicine when it comes to treating and preventing inflammation. Since everything that enters your body elicits either an inflammatory or anti-inflammatory response in your cells, it is important to know which foods to eat, and which to avoid.
FATS: Consuming high quality fats is essential to reducing inflammation in the body
Omega-3 fatty acids are very effective in suppressing inflammation. Omega-3s are found in fish oil, flax seeds/oil, wild salmon, mackerel, sardines, and anchovies. Everyone should consider taking a high quality fish-oil supplement every day.
Omega-6 fats can be both pro- and anti-inflammatory depending on the source. Avoid damaged omega-6 fats such as soybean oil, margarine, corn oil, and safflower oil. However, the omega-6 fats found in leafy green vegetables, olive oil, sunflower oil, avocados, nut butters, and macadamia nuts, are anti-inflammatory!
Avoid all trans fats and oxidized fats. Oxidized fats are those that have turned rancid from being cooked at high temperatures. That includes most fried food and other snacks that have been cooked at extremely high temperatures (i.e French fries, hamburgers, potato chips, etc).
CARBOHYDRATES: The rapid rise in blood sugar that occurs after consuming sugar and simple carbohydrates causes biochemical changes in the cell, namely inflammation. Increasing the amount of complex carbohydrates and reducing the amount of simple carbohydrates in the diet is one of the best ways to decrease inflammation.
Avoid or limit white sugar and simple carbohydrates such as foods that are high on the glycemic index (breads, cereals with added sugar, corn, French fries, fruit juices, pancakes, pasta, white potatoes, white rice, sugar, waffles, etc)
Increase your intake of complex carbohydrates which are low on the Glycemic index and include apples, asparagus, beans, wild rice, broccoli, berries, cabbage, citrus fruits, green beans, leafy greens, pears, plums, spinach, and peaches.
ANTIOXIDANTS: Eating a diet full of free radical-fighting anti-oxidants is another powerful way to reduce inflammation. Be sure to get a variety of fruits and vegetables of all colors to get adequate anti-oxidants in your diet.
Some of the foods highest in antioxidants include berries, raw cacao (not just any chocolate), leafy green vegetables (broccoli, cabbage, Brussels sprouts, spinach), tomatoes, red grapes, and garlic.
There are many other ways to help reduce inflammation and promote a healthier lifestyle. Following these simply suggestions will ward off disease and slow the degenerative aging process.
Get active. Exercise is a great way to lower inflammation without any of the side effects associated with medications. Exercise is also a great way to reduce stress, improve mood, lose weight and boost the immune system.
Shrink your waist size. If you're a woman with a waist measurement of over 35 inches or a man with a waist of over 40 inches, you probably have high inflammation. Getting active and following the nutritional recommendations mentioned above will go a long way in helping you whittle a few inches off the waist.
Stop smoking. Smoking hardens the arteries and increase inflammation. But research shows you can reverse all the damaging effects to your arteries within 10 years of quitting.
Get enough sleep. The American Academy of Sleep Medicine says most adults need between seven and eight hours of sleep each night. Some research suggests that chronic poor sleep may affect inflammation the way chronic stress does.
Reduce stress. High levels of stress hormones can lead to the release of excess inflammatory chemicals. Finding an effective method to deal with your stress will minimize the effects of inflammation.
What signs of inflammation have you noticed in your own body? Is it time you started living an "anti-inflammatory lifestyle"?
