Have you ever been on your feet all day and by the end of the evening noticed your ankles were swollen and painful? Or perhaps you ate a large and spicy meal, and felt bloated or uncomfortable? Most people would think that these examples were inflammation brought on by their activities, but inflammation is much more complicated than just from standing too long or eating a large meal.
Inflammation is a sign that your body's immune system response is working. Inflammatory cells release chemicals that fight off infections and heal the body, but if the inflammation is prolonged the body can actually start to have the opposite response, with good cells and healthy tissue being attacked.
Long-term problems can occur when prolonged inflammation is present in the body. For example, you might think arthritis is a condition that only impacts those with old age, however age is not the only determining factor in whether someone will experience arthritis. Arthritis is one of the most common inflammatory diseases which affects over 350-million people. The disease causes damage to once healthy tissue leading to pain. It can occur in the hands, knees, feet, hip, back, and even other areas like the lungs.
Another disease marked by chronic inflammation is heart disease. An over-abundance of inflammatory cells can contribute to buildup of plaque in the arteries.
In most cases it is easier to prevent chronic inflammation from occurring rather than trying to cure it once it has developed. There are ways you can take charge to prevent inflammation from occurring. One of the main opportunities is through your diet.
Certain foods such as dairy and meat cause an inflammatory response in the body. Reducing your intake of animal products, refined sugar and soda and replacing these foods with vegetables, fruit, grains and omega-3 rich fish like salmon are good choices.
Another important tool in reducing inflammation is to remain active. A sedentary lifestyle can contribute to a number of health conditions, including inflammation. 30-40-minutes per day of a consistent movement that elevates your heart rate is ideal. People who are not a healthy weight are more likely to experience inflammation, but exercise along with good eating habits is one of the most effective ways to prevent an inflammatory disease.
In addition to diet and exercise, self care to reduce stress is important. Stress can become severe enough to cause headaches, fatigue, loss of sleep or other disruptive issues. Speaking with your provider about self-care opportunities to manage your stress before it manifests into a more severe condition is important. Taking time to meditate, perform yoga or spending time outdoors can also help to reduce stress.
If you think you might be suffering from chronic inflammation there are a few warning signs to look for, which include:
Pain- inflammation commonly damages tissue in muscles and joints, so chronic pain is one of the most common symptoms.
Fatigue- as long as you are getting proper rest you should not feel extremely tired first thing in the morning. Constant feelings of tiredness can be a sign that inflammation is present and your immune system is working overtime.
Gut problems- consistent bloating and irregularity can be a marker of chronic inflammation in your body.
Chronic inflammation is one of the most common health problems. If you are suffering from any of the issues you are not alone. The most important thing to remember is that many inflammatory issues are preventable. Talking to your doctor should always be the first step if you believe inflammation is impacting your daily life. Identifying the source of inflammation and implementing lifestyle changes can help you start to feel like yourself again.
