Steps to Reduce InflammationSeptember 2019
Inflammation as many people understand it is red, swollen, painful or a hot part of the body. Such as when you graze your knee. This type of inflammation is designed to protect, isolate and repair the area. But in nutrition I talk more about systemic inflammation or in other words inflammation internal to your body. Such as Irritable Bowel Syndrome (IBS). You can’t see this inflammation, it doesn’t show the usual characteristics but something is off.
Weight and Inflammation
Chronic inflammation often accompanies excess weight. The accumulation of excess fat, particularly in the stomach area (called visceral fat) changes your body’s metabolism. But also releases proteins called adipokines which also increase your system inflammation. Elevated blood lipids, such as LDL and VLDL also promote inflammation.
Other Causes of Inflammation
There are many reasons a body can be inflamed beyond weight. Eating a diet high in processed foods and refined sugar is very common, particularly in our modern society.
– unidentified food allergies/intolerances
– poor digestive function and absorption
– regulation of hormonal conditions that you may not have under control
– excessive alcohol intake (read what excessive drinking is)
– excessive exercise, poor post training nutrition and not allowing your body enough time to rest and recover
Steps to Reduce Inflammation
1. Get Moving: Weight and blood lipids contribute to an increase, so therefore by reducing your weight you’re also supporting a reduction in inflammation.
2. Eat Anti-inflammatory Foods: Not surprisingly fruits and vegetables are top of this list! The nutrients in these foods are so plentiful and support a healthy body. Other foods that are anti-inflammatory include, oily fish such as; salmon, tuna, sardines and herring. Nuts and seeds such as; chia seeds, walnuts, flax seeds and flax seed oil, pumpkin seeds, brazil nuts. Turmeric is a well known anti-inflammatory food, plus green tea, aloe vera juice, slippery elm, oysters, capsicum and kiwi fruit.
3. Supplementation may be necessary. These should be prescribed by a qualified health practitioner depending on what your signs and symptoms are.
4. Keep a food diary and monitor your body’s response. Tracking your energy, bowel movements, bloating, burping, indigestion, and flare ups of any skin conditions.
5. See a qualified health practitioner for a tailored approach.
If you’ve been feeling a little off, take a think about some of the above and see if there are steps you can take to minimise them. How can you improve your diet to support a more anti-inflammatory style of eating.
Until next time… x
Written by Jessica Worth, Nutritionist, Sydney, Northern Beaches, Mona Vale