Inflammation in the body is a key factor in many conditions both chronic and acute. From auto-immune disorders like fibromyalgia and multiple sclerosis to everyday issues like infections or injuries, inflammation can take a minor annoyance to unbearable pain. Luckily, it doesn’t have to be this way. Are you ready to take your life back? Join us as we walkthrough how to reduce inflammation through exercise, diet, and supplements.
When most people hear some say exercise, they think of going to the gym and lifting weights or doing cardio. However, for people with inflammation, that kind of exercise may not always be possible. In fact, over-exercise can cause more inflammation and aggravate the issue.
So what do we mean by exercise? Basically, beneficial physical activity. This can come in many forms and can differ depending on the condition and other health concerns. Talk to a physical therapist, healthcare provider, or another qualified individual about what exercises are right for your condition.
In general, exercises that are beneficial for inflammation include walking, yoga, mobility exercises, bodyweight exercises, and cycling. Any time you are starting a new exercise it is a good idea to have a partner. Consider taking a class or working with a personal trainer or physical therapist to avoid injury.
Speaking of vitamins, Moringa is a powerful natural supplement that is derived from leaves of the Moringa Oleifera, or “Miracle Tree.” This supplement contains 27 vitamins, 9 essential amino acids, 46 antioxidants, protein, and a variety of natural minerals. This makes it the ideal additive to any morning smoothie, vitamin routine, or any other beverage or dish.
The high concentration of vitamins and minerals stimulates the nervous system, improves vision health, and boosts the immune system which may reduce migraine symptoms.
Did you know that what you eat doesn’t just impact your digestive system, it can affect your entire body. There are certain foods to consider cutting out of your diet to reduce stimulants that cause inflammation.
Foods that cause inflammation include refined carbohydrates, fried foods, soda or sugary drinks, red meat and processed meat, margarine, shortening, and lard. In addition, most people have food sensitivities that cause additional inflammation in the body. Food sensitivity tests can tell you exactly what foods are impacting your health.
In general, anti-inflammatory foods include tomatoes, olive oil, green leafy vegetables, nuts like almonds, fatty fish, and fruits. Keep in mind that certain conditions may have different reactions. Consult with your doctor or a dietician to determine which foods are best for your condition.
Oftentimes, issues in the body begin at acellular level. Being deficient in vitamins and minerals can greatly impact the body’s ability to function. Here are some of the best supplements to reduce inflammation!
Boswellia, also known as Indian Frankincense, is a concentrated resin extracted from the Boswellia Serrata tree. Boswellia resin extract contains a high concentration of boswellic acids. Studies have shown Boswellic acids to have anti-inflammatory benefits for joints, muscles, digestive system, and respiratory system.For thousands of years, humans have used Boswellia for inflammation.
There are over 30 scientific studies that have proven Boswellia to be the best natural treatment for arthritis, osteoarthritis, joint pain relief, and joint support. This is due to the acids in the resin that prevent the formation of leukotrienes in the body that cause joint and respiratory discomfort. In addition, it carries regenerating properties that can help heal areas damaged by inflammation.
Boswellia may interact with and decrease the effects of some medications. Talk to your doctor before using Boswellia products, especially if you’re taking other medications. Boswellia’s recommended dosage is 420 mg twice daily for 2-3 months at a time.
Turmeric is widely known as a kitchen spice, but it has some surprisingly powerful benefits as well. Turmeric curcumin complex is an adaptogen that provides countless health benefits including anti-inflammatory effects.
Because of the powerful anti-inflammatory properties, patients often use turmeric for inflamed joints. Turmeric is an adaptogen that is able to address the overall body system to balance substances and processes running in the human body.
It is one of the most recognized medicinal herbs with current recognition in Western practices and a history of medicinal use going back thousands of years. Traditionally, it was used to treat a variety of ailments, including arthritis and intestinal problems. The recommended dosage is between 500 mg to 2,000 mg of turmeric per day for two to three months at at time.
Lion’s Mane is a mushroom that has been used in medicine for thousands of years as a powerful anti-inflammatory, antioxidant, and immuno-stimulant. It is especially beneficial for conditions that involve inflammation in the brain and can increase cognitive function. Beyond that, there are many lion's mane inflammation benefits including digestive disorders, arthritis, heart disease, cancer, and autoimmune disorders.
Lion’s Mane’s recommended dosage is 300 mg twice daily for 2-3 months at a time. It is a good practice to start with a low dose for two weeks to determine the overall impact on your body, then increase the dose if needed.
Ashwagandha supplements are made from the Ashwagandha root, also known as “Indian Ginseng.” Research has found that Ashwagandha is a natural adaptogen that works with your body to naturally balance hormones and stimulate the body systems to adapt to what they need.
Research shows that Ashwagandha can stimulate the body’s ability to produce natural killer cells that fight infection and reduce inflammation. This results in an improved response to serious chronic conditions ranging from diabetes to cancer. The recommended dosage is 300 mg twice a day.
Keep in mind that none of these practices should be painful or cause additional discomfort. Listen to what your body is telling you. While some exercises may be difficult or feel “tight” you should not feel pain. Similarly, changes in your diet or supplement intake may cause changes to digestive processes, however, they should not cause nausea or vomiting.
Don’t underestimate the impact inflammation has on your body and your quality of life. You do not have to suffer through the pain and discomfort daily. While there is no guarantee that these suggestions will cure any condition, reducing inflammation can make a world of difference.It’s time to get back to what is important and leave the pain behind. You will be amazed how much a few small changes in your day can improve your entire life.