Inflammation has become part of the vernacular. But how exactly does it occur? Are there natural ways to prevent it? Inflammation is the body’s immune response and has an important place in the healing cycle. It helps to protect the body against threats like infection. A sedentary lifestyle however, can lead to an overactive immune system which can result in chronic inflammation.
Hematopoietic stem and progenitor cells (HSPCs) can turn into any blood cell. This includes white blood cells called leukocytes. When these blood cells become overactive, they can catalyze inflammation, which can manifest as redness, warmth or noticeable swelling.
A study at the University of California San Diego School of Medicine found that as little as 20 minutes of moderate exercise can mitigate inflammatory leukocytes. In a fast-paced, inundating world, exercise is often endlessly deferred. With growing research, however, even short, low-intensity workouts have been shown to reduce inflammation. Thus, weight loss shouldn’t always be the end goal. Even a light sweat can lead to a happier, healthier life.
According to a 2019 study, Mice who engaged in regular physical activity had less inflammatory leukocytes. Additionally, the mice had lower levels of leptin, a hormone that increases appetite. Since an insatiable appetite can lead to obesity, which is associated with chronic inflammation and is a major factor in heart disease, the fact that active mice had less leptin and decreased appetite shows the importance of regular physical activity. Researchers have been aware of the correlation between exercise and reduced inflammation, but now they are beginning to understand the root of that correlation. Research on the role of exercise in allaying inflammation can help to prevent cardiovascular disease. This study also explain why more sedentary individuals are more likely to struggle with heart disease and an insatiable appetite.
Now, how exactly does exercise reduce inflammation?
When exercise strains your muscles, they release a protein called Interleukin 6 or IL-6, which helps to combat inflammation. IL-6 does so by lowering the degree of TNF alpha in the body, a pro-inflammatory protein. Regular exercise also raises levels of Interleukin-15 (IL-15 in the body, which is said to fight abdominal fat. Because abdominal fat is also linked to inflammation, this is yet another way that regular exercise can reduce inflammation.
Inflammation and depression
It is well-known that inflammation is linked to conditions such as arthritis, heart disease, and autoimmune diseases. However, many are unaware of its link to depression, that is because the brain can also be afflicted by inflammation.
Evidence suggests that a prolonged inflammatory response is strongly correlated with depression. Doctors have found that Hepatitis C patients treated with IFN alpha therapy—a treatment that triggers the release of pro-inflammatory cytokines—were more likely to suffer from depression. Therefore, physical exercise is not only critical in treating the physical symptoms of inflammation, it’s also critical in treating the mental symptoms.
Diet can also play a key role in reducing inflammation
Herbs
Turmeric: turmeric is a possible treatment for inflammatory conditions such as Arthritis or Alzheimer’s
Cannabis: a cannabinoid called cannabichromene can assist the body in regulating inflammation.
Ginger: ginger can help to treat rheumatoid arthritis pain.
Harpagophytum procumbens: research in 2011 suggests that this South American herb has anti-inflammatory properties.
Nutrition
Leafy greens: foods rich in vitamin K like spinach, kale, broccoli and cabbage mitigate inflammation.
Unrefined grains: because of high amounts of fiber, foods that contain unrefined grains like oatmeal and brown rice have been shown to be anti-inflammatory.
Beans: beans are also high in fiber and packed with antioxidants that reduce inflammation.
Omega-3s: Omega-3 fatty acids could help to regulate your bodies inflammatory response. Fish like salmon, tuna and mackerel, as well as smaller amounts in walnuts, pecans, ground flaxseed and soy contain Omega-3s.
Foods to Avoid
Unhealthy fats: foods containing unhealthy fats like sugary cereals and drinks, deep-fried food, and pastries all give rise to inflammation.
Red meat: red meat also has inflammatory properties. Try to eat those greasy burgers in moderation. When selecting red meat be sure it is Grass Fed because grass fed animals have higher levels of Omega 3 fat acids then commercially raised animals whose diets consist of high Omega 6 containing grains, which encourage inflammation.
Consult your doctor if natural remedies are failing to reduce your symptoms. However, prescription drugs should be the last resort, not the first.
Novel research is shedding light on the causes and treatments for inflammation. The closer researchers come to the source of the problem, the closer they’ll come to ripping away the roots. Inflammation is a complex issue that plagues many Americans. Unfortunately, it is the product of many disparate conditions and some solutions may not work as well as others, depending on the condition and individual. It’s also worth noting that exercise and nutrition should always be used in conjunction with professional opinion. Regardless of how minor, inflammation should never be ignored. It can lead to physical and mental health issues and can be the symptom of a more severe condition. Using exercise and nutrition in concert with professional opinion is key to good health and less chronic inflammation.
