Do you have symptoms of: Chronic fatigue, insomnia, depression, anxiety, weight gain or loss, stomach pain, mood disorders or having frequent infections? 

Your body could be in a state of inflammation and slowly being damaged. This chronic inflammation leads to diseases such as strokes, heart disease, cancer, and obesity.

What is inflammation?

Inflammation is our body’s natural response to healing. However, when there is no injury, nothing to heal, and our body stays in this natural state for months or years, it is said that we have chronic inflammation. 

During this constant state, chronic inflammation has a negative impact on our joints, tissues, and organs. We may become hypersensitive to an outward trigger and develop allergies. Another example of chronic inflammation is when we have long term exposure to an industrial chemical that may lead to our immune system attacking vital and healthy tissue in our body. This is referred to as an autoimmune disease. So, what can we do to decrease our symptoms?

How can you control inflammation of the body?

Chronic inflammation can be reduced naturally by making some lifestyle changes that include: 

• Diet
• Managing stress
• Improved sleep
• Being active and exercising

Diet

Incorporating an anti-inflammatory diet into your daily routine can reduce symptoms. Increased vegetable, fruit, and lean meat consumption can help fight against inflammation. A good place to start is the Mediterranean Diet, which consists of fruits, vegetables, nuts, whole grains, fish, and healthy oils. Eliminate foods that contain refined carbohydrates, such as white bread, pasta, sweets, and white flour, sugar-sweetened drinks, such as soda pop, sweet tea and juices, excessive red meat or processed meats, and margarine, lard or shortening. 

Stress

There are many ways you can manage stress in your life. Deep breathing techniques, making time for activities you enjoy, keeping a positive attitude, being assertive instead of aggressive, learning how to accept things not in your control, not relying on medications or alcohol, and spending time with the people you love all help to reduce stress. 

Sleep

When it comes to getting a good night’s rest, you should go to bed and get up at the same time every day, get more natural light during the day, turn off the tv, computer, tablets, or phone 1-2 hours before falling asleep, exercise, make healthy choices when eating, perform a pre-bed time routine, clear your mind and keep your bedroom dark. Implementing these strategies will make a difference in your quality of sleep.

Exercise

Overall, inflammation can become chronic in your body and put stress on your joints, muscles and tissues. There are so many ways a person can get moving nowadays. Implement a daily 60-minute exercise routine. The 60 minutes doesn’t have to be all at once; little bursts of activity can add up throughout the day.

• After waking up, take time to stretch, perform wall push-ups, march in place, anything to get the blood flowing.
• Working in the garden or cleaning your house counts as exercise, too!
• When shopping, park a little farther away from the front door.
• When able, take the stairs instead of the elevator.
• Keep free weights by your couch so when you are watching tv you can perform bicep curls.
• Set up a stationary bike or treadmill in your living room.
• Exercising doesn’t have to be done at a gym, get creative!

Overall, inflammation is our body’s natural response to injury and infection, but when our body’s linger in this state we develop chronic inflammation which can be harmful to our joints, muscles and tissues. You can be in control of decreasing symptoms with a change of lifestyle. 

Disclaimer: Always check with your Doctor before starting any exercise or nutritional program.

Written by Tracy Rendon, PTA

Tracy Rendon is an experienced PTA, she graduated from Jackson State Community College and has been practicing for 5 years. Driven by compassion she takes pride in providing the best care possible. As a PTA, her goals include helping patients restore mobility and function. In addition to her primary job functions Tracy has a passion to educate the community on health and lifestyle topics. She can be reached at tjeffrey89@gmail.com