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  • Deanne Pandey

Here is your Key to reduce Chronic Inflammation



There are innumerable benefits of working out and maintaining a healthy diet. Some people do it to achieve their fitness goals, some do it to increase their usual productivity, some observe to as a lifestyle change to reap its benefits. But specific exercises and diets also help in countering many ailments. Did you know? Simple exercises and some changes in your diet can help you reduce inflammation! Inflammation is a vital part of the body’s immune response. It is the body’s attempt to heal itself after an injury; defend itself against foreign invaders, such as viruses and bacteria; and repair damaged tissue. Inflammation is rather common. Chronic inflammation, on the other hand, can be problematic. Chronic inflammation is often brought on by lifestyle choices and is a common contributing factor in many chronic diseases such as diabetes, cardiovascular disease, arthritis and even Alzheimer's disease.


While physical exercise has instrumental effects on your body structure, regular participation in moderate-intensity exercise may enhance certain aspects of the immune system in addition to its anti-inflammatory properties. These effects are believed to reduce infection and lower the risk of cardiovascular disease. Regular exercise tends to lower systemic inflammation. Over-exercising, however, can create increased chronic inflammation. When you over-train, you can become systemically inflamed in the process. The stress remains, and the inflammation will not subside. Popular exercise regimes like CrossFit or heavy lifting can become problematic for many people and create a negative inflammatory response. To some extent, a certain amount of inflammation is necessary for your training if you are trying to get specific results from your workouts. Increased stamina, strength, focus and endurance are some of the benefits of the body producing inflammation and refortifying its tissues to deal with future training sessions. Think of training as a machine, or an output-versus-input type of mechanism. Once it begins to turn into a chronic inflammatory response during your training sessions, your body is overworked. This is extremely common for triathletes, marathon runners and others training for competitions. These events could triple the amount of training a person does per day and cause additional stress on the body, which could potentially result in an injury. Once an injury occurs, depending on the severity, it might take months to reduce the inflammation. That is why it is crucial to make sure you exercise moderately. A workout session does not actually have to be intense to have anti-inflammatory effects. Twenty minutes to half an hour of moderate exercise, including fast walking, appears to be sufficient. Feeling like a workout needs to be at a peak exertion level for a long duration can intimidate those who suffer from chronic inflammatory diseases and could greatly benefit from physical activity.

Exercises like walking, cycling, bodyweight workouts, yoga and mobility exercises go a long way when it comes to reducing inflammation. Walking and cycling not only increase your heart rate but also condition your muscles, which is great if you suffer from chronic inflammation. Yoga and mobility workouts facilitate a healthy blood flow, increase your flexibility and your range of motion. Finally, bodyweight workouts are one of the best ways that we can build strength without putting additional stress on the joints by loading them with weight. Focus on training your core by regularly practicing planks, bridges, shoulder taps, and pushups. Include all of these forms in your daily routine to reap its benefits. As far as diet is concerned, only minor changes can help with chronic inflammation. Foods rich in fiber and omega-3 fatty acids are great in reducing inflammation. It is important to cut out trans fats, saturated fats, refined sugar and processed foods. These changes will in general benefit your body in many ways.


Try out these tips, Stay home, Stay safe and Take care!


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