This has become a big topic. Chronic inflammation is being attributed to most major leading illnesses that kill people around the world every year, including cancer, heart disease, Alzheimer's, and diabetes. Because of the nature of how stress and inflammation develop and fester over time in our bodies, we should take steps daily to reduce our overall inflammation. Let's go over some basic ways we can improve our quality of life together.
Nutrition Goals
Reduce or eliminate foods that cause Inflammation, these can include Simple Carbohydrates like sugar or bread, fried foods, red meat, and trans fats.
Eat more Anti-Inflammatory Foods like tomatoes, healthy fats like olive oil, leafy green vegetables, nuts, and fish rich in healthy omega's like salmon, and fruits.
Movement
Make more time for exercise: 30-45 minutes of aerobic exercise and 10-25 minutes of resistance training 4 to 5 days a week. We were designed to move more than this, this is a great start.
If you don't know where to start, walking is a great place to begin!
Rejuvenation
Learn how to manage stress healthily. How we breathe, what we do, and respond to stress is a huge factors in chronic inflammation. I explain to my clients that how you respond to stress in the gym is your normal response outside the gym and we seek to improve upon that in as many ways as possible. How you breathe, where you breathe, the length, the spaces, and the rhythm that you breathe; determines how you handle stress. Meditation, yoga, breathing work, or therapy are all great ways of learning how to open up, and limiting yourself to one would be a wasted opportunity.
Physical Massage can assist with de-stressing. Learning how to breathe into a massage is the same set of muscles as learning how to breathe in the gym; is also the same set of muscles for when we're dealing with emotional stress. They're all correlated and crossing into emotion and physical can only benefit each other much like how cross-training works.
Hopefully, this puts you on the path to a better you, and I would be willing to bet if adhered a bit to each area; you'd see a vast improvement in your health in a couple of weeks. It all depends on whether you're willing to invest in your well-being or succumb to the instant gratification of the inflammation areas above. I believe you do it, stick with it; good luck.
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