A cause of many major modern illnesses is
inflammation. Inflammation has been implicated in
many ailments from asthma to heart disease to
arthritis and many more conditions that are turning up
in the research constantly. Along with the
supplements recommended, there are many lifestyle
changes that can help counter inflammation.
1. Be
mindful about what types of oils one ingests. Olive oil,
ghee, and Omega 3 oils produce antiinflammatory
prostaglandins in the body during their metabolism.
Trans fatty acids, canola, rancid oils as well as other
polyunsaturated oils and shortenings produce a
substance called Arachadonic Acid during their
metabolism. These in turn produce compounds in the
body called leukotrienes and not so beneficial
prostaglandins that exacerbate inflammation.
2.
Avoid synthetic food dyes, additives, and
preservatives. Tartrazine , or yellow dye #5 especially
has been implicated in exacerbating asthmatic
conditions as well as arthritic conditions. Other
additives have not been researched as assiduously
but have also been linked clinically to an increase in
inflammatory reactions.
3. Get adequate sleep. 8-
10 hours is what is recommended for adults and 10-12
hours nightly. Without enough sleep the cortisol levels
become unbalanced which can also contribute to
increased levels of inflammation in the body and can
lessen the body's ability to adapt to stress.
4. And
speaking of stress, proper stress management also
can help to lessen inflammation (conversely chronic
stress can exacerbate inflammation). Yoga,
meditation, exercise, prayer, massage and learning to
say "No" to taking on more things when one is already
overloaded are positive steps towards reducing one's
stress.
5. Avoiding foods in the Solanacea or
Nightshade family can also help to lessen
inflammation in some people. Common foods in this
family are potatoes, tomatoes, eggplants and peppers.
This food family contains compounds called
"Solanenes" which in certain individuals can
exacerbate musculoskeletal inflammation.
6.
Avoid alcohol consumption, refined sugar, caffeine
and tobacco consumption. These can burden the liver
and cause the body to work harder in its detoxification
pathways which can cause other metabolic
compounds to build up in the system thus
exacerbating an inflammatory condition.
7. Be
wary of overexercising. Here in Boulder where it
seems that every other person that I meet is a
triathlete, etc, this is a very common problem and one
that can actually compromise the body in a way that
can cause serious health conditions down the line.
Make sure that adequate recovery time from a big long
workout is allowed so that one can eliminate the
inflammatory compounds and lactic acid that are
produced during strength and endurance trainings.
8. Be well, don't swell! Drink lots of good clean
purified water. At least 64 oz per day is what I
recommend here at altitude for an active lifestyle.
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