What is inflammation?

Inflammation is your body’s natural way of protecting you from illness and infections caused by viruses and bacteria. Inflammation in some ways can be good as it allows the body to recover from things like injury, illness, and infection. In short, it can be useful, but may also cause some discomfort.

Chronic inflammation, on the other hand, can both lead to and result from some severe and possibly dangerous conditions.

When we look at the diseases that plague our society including:

  • Arthritis
  • Heart disease
  • Diabetes
  • High blood pressure
  • Asthma
  • Inflammatory bowel disease (IBD)

We see that long-term lifestyle changes are needed. The common denominator tied to all of these is INFLAMMATION. This is the root of most chronic diseases. One way to get the most out of your physical therapy is to ensure you’re fueling your body with adequate nutrition to facilitate healing.

How to Reduce Inflammation:

MOVEMENT

Remember, the more you move, the better it is for your joints and muscles. Living a sedentary life is not good for your inflammation or overall health.

Throughout the day, try to keep moving and take short breaks if you have a desk job. You want to avoid staying seated in one position for too long. Try using a standing desk or sitting on a yoga ball in order to keep your joints happy. Also, don’t forget about your posture! The better your posture, the easier it is on your joints and muscles.

Lastly, always remember the saying “motion is lotion.” So stay moving and exercise frequently in order to keep your joints and muscles happy & out of pain! Adding even just 20 minutes of exercise a day is better than nothing at all.

DIET

Foods to avoid when inflamed:

  • Sugary foods or beverages
  • Refined carbs
  • Desserts
  • Processed meats
  • Processed snacks
  • Alcohol
  • Fried foods
  • Certain oils, such as processed seed and vegetable oils like soybean and corn oil

Best anti-inflammatory foods:

  • Vegetables: broccoli, kale, brussel sprouts, cauliflower, cabbage, etc.
  • Fruits: blueberries, cranberries, strawberries, blackberries, raspberries, grapes and cherries
  • High-fat fruits: avocados and olives
  • Seeds: chia seeds, flax seeds, hemp seeds, pumpkin seeds
  • Healthy fats: olive oil and coconut oil
  • Beets
  • Salmon
  • Mushrooms
  • Tomatoes and/or tomato juice
  • Nuts: almonds, cashews, walnuts
  • Peppers: bell peppers and chili peppers
  • Spices: Turmeric, cinnamon, garlic, ginger
  • Chocolate: dark chocolate
  • Tea: green tea

Other Tips:
Vitamin C & E
Drink a lot of water

Check out our youtube video about inflammation for more!