Inflammation can be a friend or a foe.
As our body's natural response to infection, we all need a tiny dose to remove damaged cells and irritants and speed up healing. This 'acute' inflammation appears as redness or swelling when you pull a muscle or cut a finger. But if the immune cells begin to overreact to a 'threat', they can sometimes turn against us. Chronic inflammation is when the immune system gets a faulty distress signal from the body and sends white blood cells to attack healthy tissue and organs. Scientists are still trying to understand its effects, but early studies show it could be at the root of arthritis, heart disease, stroke, Alzheimer's and autism. Inflammation might even be the cause of depression. But rather than reach for the Ibuprofen, or something stronger in your fight against inflammation, try these natural ways to reduce the triggers.
5) GET SOME R&R
Research has shown that chronic stress can trigger change to our immune systems, which can promote inflammation - so taking time out to relax, whether through Yoga or a long bubble bath, is crucial. New research by Carnegie Mellon University has suggested that mindfulness meditation in particular can reduce inflammation. They recruited 30 stressed-out adults and sent half on a 3 day mindfulness course and half on a 3 day relaxation retreat. Brain scans before and after the programme showed those who did the meditation increased functional connectivity between two brain areas that normally work in opposition, and had lower levels of the inflammation market 'interleukin-6', compared with those who just relaxed.
Check out myMindfulness feature, and Mindfulness challenges.
2) UP YOUR ANTIFLAMMATORY FOODS
- Berries
- Flax seeds
- Omega - 3-rich eggs
- Garlic
- Herring or kippers
- Olives
- Red Onions
- Mackerel
- Pumpkin seeds
- Salmon
- Sardines
- Turmeric
Check out some of my recipes for inspiration:
- Salmon and flaxseed pancakes
- Baked salmon with herbed omega crust
- Mackerel pate
- Turmeric latte
- Superfood kale salad
- Calming green soup
GLUCOSAMINE
Daily wear and tear on our joints means that the connective tissue that surrounds them- cartilage tendons and ligaments - needs to be constantly renewed, and for that you need a constant supply of glucosamine. When this rebuilding process slows down, the result is degenerative joint diseases such as arthritis.
Glucosamine appears to be particularly effective in protecting and strengthening the cartilage around your knees, hips,spine and hands. And while it can do little to actually restore cartilage that has completely worn away, it helps to prevent further joint damage and appears to slow the development of mild to moderate osteoarthritis.
Glucosamine strengthens the tissues supporting the spinal discs that line the back. It may therefore improve back pain resulting from either muscle strain or arthritis, and speed the healing of strained back muscles.
Most studies indicate that arthritis sufferers can move more freely after taking glucosamine. There is some evidence that taking glucosamine in combination with chondroitin, a protein that gives cartilage its elasticity, may be even more effective.
The recommendation is if you have arthritis or joint pain to supplement with 1,500 to 4,000mg of glucosamine sulphate a day, or glucosamine hydrochloride, together with 1,000 to 2,000mg of MSM (methylsulfonylmethane). The lower end of the range is enough if you're looking to build joints and prevent their degeneration, while the higher end of the range is for those who have aching joints or a history of joint problems or arthritis, and are looking to maximise recovery. (Source - Food is better medicine than drugs - Patrick Holford)
Inflammation Overload
New Research is showing chronic inflammation is implicated in a range of serious health conditions - but these five simple lifestyle changes can bring it under control.
(Source - Natural Health Magazine May 2018)
3) GO FOR A WALK
Regular exercise is a no-brainer when it comes to good health, but recent studies have shown a link between physical exertion and lowering inflammation levels. A study published in the Scandinavian Journal of medicine and Science in Sports studied 5000 men and women and found those who were physically active has 33% lower levels of the inflammation marker C-reactive protein (CRP) than their inactive peers. But you don't have to sweat it out on the treadmill. Further research by the University of California-San Diego School of Medicine found just 20-30 minutes of fast walking could reduce inflammation by 5%.
ARTHRITIS FOCUS
4) DRINK MORE
Water or green tea helps to flush out the toxins that can trigger inflammation and as our bodies are 70% water, it needs constantly replenishing. Dehydration can lead to a foggy head, hunger pangs and fatigue but also trigger inflammation as the body struggles to rid itself of irritants.
1) LOSE WEIGHT
Early research has suggested that fatty foods not only dump excess sugar into our bloodstreams, which can set off inflammation, but being overweight itself can put stress on the cells. According to a study by the University of Oslo, overeating increases he immune response. So when fatty acids accumulate in the cells as excess energy, the mitochondria become stressed and damaged. This long-term stress causes meta-inflammation - a low-grade chronic inflammation that is difficult to detect.