Inflammation and why we need to lower it
- Sep 7, 2023
- 6 min read
Updated: Oct 22, 2023
What is inflammation? How does it affect our bodies? Why do we need to lower it? How does lowering inflammation help our overall health?
Until about a year ago, I started learning about chronic inflammation and the negative impacts of it on your body. I learned about inflammation after learning that I have endometriosis and researching the condition. Inflammation kept coming up as a topic on most of the research. To learn about endometriosis and how I was diagnosed, check out my previous blog post, linked below.
There are many factors that attribute to chronic inflammation in the body. The purpose of this blog post is to outline how we can help our body reduce that inflammation for a healthier body.
Chronic inflammation is defined by Novanthealth (2022), as occurring when the body sends out inflammatory cells and substances despite the body not having an infection or injury. This type of inflammation is different from an injury; since it happens internally, it can be harder to identify.
Chronic inflammation can cause a significant amount of damage in the body if left untreated. Some negative impacts include (but not limited to) damaging healthy cells, tissues and organs, and may cause internal scarring, tissue death and damage to the DNA in previously healthy cells. This can eventually lead to illnesses such as cancer or Type-2 diabetes. (Novanthealth, 2022).
Foods to eat and supplements
There are many dietary choices people follow that works for their own bodies specifically. A popular one is a Mediterranean diet, being vegan, gluten free, vegetarian, and so many more. Personally, I am flexible with the foods I eat. I am mindful of the foods I eat and how they will increase or decrease inflammation if I consume them. Drink plenty of water and reduce sugary drinks! This one is super important. I also try to incorporate as many fruits and vegetables as I can because it makes my body feel good when I do. I am also limiting dairy, sugars, highly processed meats. This is all also the advise of my doctor.
My tip here is to eat what nourishes your body. Avoid foods that make you feel fatigued or lethargic (i.e. greasy, highly processed foods, cheese (if you are lactose intolerant)). It is also a good idea to check to see if you have sensitivities to certain foods via allergy testing.
There are also many supplements out there that people claim can help with lowering inflammation. Personally, on a daily basis, I take fish oil supplements, vitamin C, zinc, and a multivitamin.
I also drink matcha mushroom coffee instead of regular bean coffee. I have actually been drinking the matcha mushroom coffee and noticed less bloating in the mornings, I have been drinking it for about a month now and love it. Here is the link if anybody would like to learn more about it and the benefits.
RYZE Mushroom Coffee: https://www.ryzesuperfoods.com/
Active lifestyle
This largely varies based on personal lifestyle. they key here is to be mindful about moving your body in some way, shape or form for at least 30-60 minutes a day. For some people, this may be going to the gym after work, going for a bike ride, walk, run, dancing, hiking, playing basketball, the list goes on. The important part is to make sure you are moving your body daily. There are circumstances when this is not possible, for example recovering after surgery, in this instance, make sure to consult with your doctor prior to any physical activity.
One of my preferred methods of physical activity is boxing/ kickboxing. It is such an amazing form of exercise. It involves cardio, strength training and is also great for stress management. I also make it a point to stretch every day and get some sun. When I spend all day indoors, I feel less motivated and energized.
Lymphatic drainage
I only recently learned about our lymphatic system and the importance of lymphatic drainage. Interestingly, I learned about the lymphatic system and blockages from watching Dr. Lee, also known as Dr. Pimple Popper. Some of the fluid can get trapped in your lymphatic system and cause bumps appearing to come out of the skin. I sometimes watch Dr. Pimple Popper's videos and she often drains lymphatic system blockages. These can be gross to watch, if you are squeamish.
The point of that background, is that, this is what made me research lymphatic drainage massages.
Lymphatic drainage massages, target the lymphatic system by massaging key points in the body that help lymph drain in the body. If the lymphatic system becomes clogged, it can cause pain, water retention, swelling and what can look like a cyst that would need to be drained professionally.
More here on lymphatic drainage massages:
Personally, i like to go to a local massage therapy every couple of months for a massage that incorporates lymphatic drainage. It really helped to go a few months after my excision surgery to help any lymph that may have been backed up.
Intermittent fasting
This is likely my favorite topic out of all that I am mentioning. There is still much research to be done about the effectiveness of intermittent fasting. However, in my personal experience, there are many benefits.
Personally, I do not typically have breakfast right when I wake up. I typically have my matcha mushroom coffee and water, then will not be hungry until about lunch time. At that time, I make it a point to eat some protein since it will be the first meal of the day at that point. I am also mindful to not consume a lot of sugar right away since it will spike my insulin.
Healthline explains intermittent fasting well here: https://www.healthline.com/nutrition/intermittent-fasting-guide#weight-loss.
The takeaway is that intermittent fasting can help with insulin resistance which promotes weight loss.
Stress reduction
I am guilty of letting stress and anxiety consume my thoughts. It has taken years of practice to realize when I am too stressed out and need to relax.
Quick story - One of my previous jobs was so stressful, that it caused a painful stomach ulcer that landed me in the hospital. Long story short, nothing is worth risking your own well being!
I am still working on what works best for me to reduce stress. Meditation, praying, deep breathing, focusing on something else, going for a walk, all help me when I become too overwhelmed.
The key here is to take time to be mindful. Take time to think about how your body is feeling. Are you feeling on edge, irritated? If so, take a breath and focus on something else. Your body will go into a fight or flight response and cause inflammation if stress is not properly managed.
Sleep is also very important. Your body needs to rest to recover from injury, including inflammation. Give it plenty of time (typically 8 hours) to heal. Sleep is also necessary to maintain a strong immune system.
Conclusion
The takeaway is not that the only solution to lowering inflammation is to only eat salads and work out constantly. The best way to reduce inflammation is to listen to your body. If you need rest, take a nap. If you are stressed, go for a run. If certain foods give you stomach aches, it may be causing added inflammation. By following all of these lifestyle choices, over the last year, I have lost 25 lbs. and have maintained it.
For reference here is the three year difference in my body. I went from being lethargic, bloated, constant stomach aches to feeling the best I ever have with much more energy! This has all been from listening to my body and addressing the health condition I have.
October 2020
September 2023
I am not looking to lose weight, I am now at a health BMI. I am simply looking to be more healthy. Also remember to be happy and grateful everyday, a positive attitude helps make health lifestyle choices which can lower inflammation. Your body can achieve so many wonderful things, keep it happy and healthy and it will respond accordingly.
Everyone's healthy is also different, make sure to consider, what does being healthy mean for you?
Remember to protect your body and help it fight inflammation with mindful choices!
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