Have you been training really hard and eating little but your weight (fat) doesn’t seem to shift? You are likely to be inflamed. Good news is that you can reduce the inflammation (and start losing weight) by simple changes to your lifestyle! We will teach you how.
What inflammation does to your body?
Although inflammation is an important and necessary protective response by the body, chronic inflammation is linked to many disease states and it’s considered to be a significant factor in premature aging and development of overweight/obesity, insulin resistance, diabetes type 2, arthritis, irritable bowel disorders, periodontal disease, skin disorders, autoimmune disease, cardiovascular disease, autism, osteoporosis, cancer and mental disease (Alzheimer’s and Dementia). Preventing chronic inflammation is necessary as terminating chronic inflammation and bringing it under control is a difficult and lengthy process.
Being overweight or obese sets up pro-inflammatory state causing the body to produce more pro-inflammatory cytokines leading to even greater degree of inflammation. When the body is inflamed (e.g when overweight, obese or injured), intense exercise will cause even more inflammation and potentially more weight gain and it’s important to terminate the chronic inflammation first before starting an intense exercise regime. The latest research revealed that when inflamed, even 11minutes of moderate exercise would further increase inflammation.
How to reduce inflammation?
To reduce inflammation, you have to start with your diet. Ditch all processed foods, chemicals, alcohol, caffeine and other pro-inflammatory foods and start eating CLEAN.
Clean eating is not a rocket science. It means eating whole, unprocessed foods with no additives such as organic veggies (lots of greens, no white potatoes!), in-season fruits (in moderation), organic meat and fish, eggs, nuts, full-fat dairy occasionally (if you can tolerate it). Sugar, soft drinks, alcohol, processed foods and condiments and foods containing gluten have no place in clean diet. When inflamed, is essential to eat organic produce as non-organic fruits and vegetables and factory-farmed meat contain pesticides and other chemicals that further increase inflammation.
General guidelines for preventing inflammation:
• Increase Omega 3 fish oils, greens, vitamin D
• Eat lots of organic vegetables
• Avoid pro-inflammatory foods such as Omega 6 oils, processed meats, high glycaemic foods, saturated fats, hydrogenated oils, refined grains, sugar, alcohol, msg and unnecessary medication.
• Maintain healthy body weight and BMI
• Avoid high stress
• Ensure adequate sleep
• Exercise regularly
Prevent inflammation by getting fitter
Although exercise does not treat inflammation, it’s a great tool in preventing inflammation. Individuals who do not exercise regularly are more prone to developing inflammation.
When the body is not inflamed, exercise does not increase inflammation. Although exercise triggers acute increase of inflammatory cytokines, regular training leads to increased sensitivity to these cytokines, therefore less of them are produced (similar to insulin response in a healthy person). Exercise also increases circulating levels of anti-inflammatory cytokines. As fitter one is, as less inflammation exercise produces.