Inflammation: how diet and exercise can help manage it
Inflammation. Something that we all experience (whether we realize it or not) at different points throughout our life. Inflammation is a normal part of the body’s defense to injury or infection, and, in this way, is very beneficial to the human body. However, inflammation can be damaging when it occurs in healthy tissues or lasts too long, resulting in illness and/or chronic disease.
There are a wide variety of diseases, both acute and chronic, that are known to be directly associated with inflammation. One is at risk of developing chronic disease when inflammation within the cells becomes chronic in nature. Shown below is a list of chronic diseases that are commonly associated with long-term inflammation within the body:
Autoimmune Diseases (Lupus, RA, Psoriasis, etc.)
Cardiovascular Diseases (High Blood Pressure, Heart Disease, etc.)
Cancer
Gastrointestinal Diseases (Crohn’s Disease, IBS, IBD, etc.)
Lung Diseases (Asthma, COPD, etc.)
Mental Health Disorders
Metabolic Diseases (Type 2 Diabetes)
Neurodegenerative Diseases (Alzheimers, Parkinson’s Disease, etc.)
What causes inflammation? Environmental factors, including aspects of our daily life and exposures to toxins, are the main culprits behind most cases of chronic inflammation…with diet, exercise, stress levels, gut dysbiosis, disrupted sleep, pollution, tobacco, alcohol, etc. being at the top of the list.
There are several things that one can do to help combat inflammation within the body. A good place to start? Diet and exercise. And the best part? By following an anti-inflammatory diet and incorporating exercise into one’s daily routine, the butterfly effect will likely occur, having a direct impact on that individuals gut microbiome, quality of sleep, and stress levels… ultimately decreasing inflammation within that individuals body. Shown below is a list of suggested food/beverages to limit and/or avoid, when looking to decrease overall inflammation within the body:
Processed Meats (deli meat, hot-dogs, red meat, etc.)
Refined Carbohydrates (white bread, pasta, rice, sweets, soda, etc.)
Saturated & Trans Fats (fried/greasy food, butter, whole milk, cheese, etc).
Spicy & Acidic Foods
Tobacco & Alcohol
As a registered dietitian I truly believe that all individuals would benefit from limiting food/beverages that are inflammatory in nature, given that inflammation affects us all. Regardless of whether the inflammation is acute or chronic, a combined approach of making changes to diet in addition to incorporating exercise into our daily routine is necessary when looking to decrease overall inflammation within our cells.
Start today…prioritize your health and decrease risk of developing chronic disease by limiting foods/beverages that are inflammatory in nature!
Looking for more tips on how to clean up your diet? Are you experiencing symptoms that can be improved with diet and exercise? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need!