5 Easy and Enjoyable Ways to Combat Inflammation
Inflammation is having a moment and we aren’t the only ones talking about it. However, our mission around inflammation is making it less intimidating and more educational, while embracing and enjoying the process of healing.
As with other trendy topics, there is so much information out there and you might not even know what inflammation actually is. Not to worry! We are going to break it all down for you.
Let’s start with the basics.
Inflammation is a biological response to protect your body against harm. In other words, it is your body’s way of telling you something is off. There are two types of inflammation: acute inflammation (swelling from an injury) and chronic inflammation (long-term inflammation caused by a variety of reasons, including autoimmune diseases).
You may not even realize you have chronic inflammation. Certain symptoms you may brush off as “normal” may be common, but they’re actually not normal. For example, if you experience frequent headaches, unexplained fatigue, discomfort in your joints, or abdominal pain after you eat, these could all be signs. Inflammation is your body’s way of showing a serious condition.
There are so many different root causes of inflammation but regardless, chronic inflammation prevents true wellness because it can increase your risk of disease, is extremely uncomfortable, and can feel like a major road block to your health goals. Yet just like every single woman is different, every case of inflammation is different, and that is why we celebrate the idea that there is no “one-size-fits- all solution.”
So what can you do to combat inflammation? But more importantly, how can you enjoy the process along the way?
Here are our top 5 tips to keeping inflammation at bay and also enjoying your life.
Eat when you’re hungry. This one might seem like such a simple thing, but it is quite possibly the most important out of these 5. Listening to your body and giving it fuel when it experiences true hunger in turn supports your blood sugar. This all has to do with glucose, the primary type of sugar in the blood. When you have too much glucose in your blood stream, you might feel like you need to take a nap and are more likely to start to crave more sugar at your next meal. When you have too little glucose in your blood stream, you may feel ravenous, shaky, or even weak. We want to avoid either scenario, whether it’s a spike or a crash. Optimal blood sugar balance is simply that – balance. We want a smooth ride, not a rollercoaster. To accomplish this, it’s important to have balanced meals that include protein, fiber, fat, and carbohydrates. For an example of this, check out our Salmon & Asparagus Bowl with Thai Peanut Sauce. Balanced blood sugar is essential to managing inflammation. This is because too high of blood sugar (hyperglycemia) and the insulin resistance that comes with it, can be proinflammatory. On the opposite side of this spectrum, too low of blood sugar (hypoglycemia) can also be inflammatory because it coincides with oxidative stress in the body. To sum it up, honor your hunger cues by providing your body with nourishing, balanced meals.
Move your body in fun ways. Movement, in any form, encourages blood flow and circulation, both which are important for managing inflammation. Consistent exercise has shown to produce an anti-inflammatory response by stimulating the immune system. We suggest finding some way of moving your body that you LOVE – something that ignites a confidence fire within you! Once you find this, exercise will become something that you look forward to.
Say “no” to plans that don’t serve you. Here’s the thing: if your friends or plans with friends do not make you happy, they are not worth having around or committing to. Saying “no” can be just as powerful as saying “yes!” If this seems a little harsh, just remind yourself that when you are prioritizing wellness in your life, sometimes you have to play a little tough love. What does this have to do with inflammation? It’s all about stress! When we are in a stressed state, our adrenal glands release a hormone called Cortisol, also known as “the stress hormone.” Cortisol, when elevated, has an impact on our blood sugar levels, stomach acid production, and overall inflammation. We want to produce less of this pesky hormone in order to help fight inflammation and one way to do that is to not surround yourself with stressful people or situations. Remember, if someone is truly meant to be your friend, they will understand when you are doing what is best for you.
Get your beauty rest. Sleeping might be the most underrated form of self-care, in our opinions! When you are asleep, you are doing so many wonders for your body. Our bodies are constantly refueling and working hard for you, so do them a favor and allow the time to repair and replenish baby! Quality sleep also has a serious effect on our hormones, blood sugar regulation, metabolism, and mental/emotional health. To learn more about how sleep affects inflammation, check out our info-packed interview with sleep expert, Jenni June.
Don’t forget to breathe. Breathing is another free technique to help fight inflammation we can take anywhere we go! Deep breathing not only creates a sense of inner-calm, but it also can suppress inflammation by calming your nervous system and increasing the production of your happy hormones, like “serotonin” and “dopamine.” These hormones help neutralize some of the stress-related acid in your body. In other words, breathing can actually support the body’s healing process on a cellular level. That is pretty powerful! We suggest breathwork first thing in the morning. Start by taking 4-8 deep breaths, in through your nose and hold, then slowly exhale through your mouth. You can also practice this before sitting down to a meal in order to get your body in a relaxed state.
To sum it up, inflammation may be a “buzzy” topic, along with its pricey remedies, but we are here to tell you that there are so many things without a price tag or a headache that you can implement starting now.
As always, we are cheering you on!
Mel and Mel
