Your Anti-Inflammation Toolkit
In today's modern society, we're up against a lot of pro-inflammation factors and we don’t emphasis the fact of how much it can impede our health. We don’t integrate enough anti-inflammation factors to offset them as we live in a time where we have bad diets, bad sleep and bad lifestyle. The pro-inflammatory factors are vast and wide, and the countermeasures we normally implement are merely a few and far between. From a physiological standpoint, we're living in a physically and emotionally taxing environment and we're not designed to cope with these conditions.
There are two types of inflammation:
Acute Inflammation: This type of inflammation is the body's way of responding to damage and solely responsible for healing wounds and repairing.This is the good version of inflammation. It's what aids the process of making your muscles grow after a workout.
Chronic Inflammation: This one is heavily connected to a series of diseases. It is inflammation out of control because your immune system has been forcibly activated and it won't turn off. Your white blood cells will stay on the offence, and what they attack is you. Leading to to arthritic joint pain, heart disease, brain disease, and insulin resistance. This will dramatically affect your performance at the gym and health as it’s a constant battle between pro-inflammation vs anti-inflammation. You can take steps to prevent chronic inflammation such as specific dietary modifications, dietary supplements, sleep measures and managing stress.
Here are the fundamentals on balancing inflammation:
1 – Consume Fermented Foods
The state of our gut is usually a aspect we tend to neglect in terms of overall health but plays a major role on how it impacts our mental acuity, mood and even depression. Contrary, your mental state also has an effect in your gut. Moreover by implementing this into your regime you can see an increase on recover rate and performance.
Adding things like sauerkraut, sourdough bread, kefir, and yogurt into your diet will help to establish healthy gut microbiota and strengthen the connection of gut and brain.
2 – Eliminating Highly Processed Foods
For optimal body composition, one of the most beneficial things you can do is erasing fast foods from your diet for a period of time. Fast food and highly processed food are generally trans-fats which is directly associated with elevating our systemic inflammation. Food composition and selecting nutritious food options is essential as it affects performance, health, wellness, mental acuity, mood, sleep.
3 – Take a High-Quality Fish Oil
Fish oil is one of the highly researched supplements on the market that has strongly proven to be a staple in reducing inflammation as a high potent agent. Adding this into your arsenal will not only aid general function of the body but also assist in muscle protein synthesis.
(We recommend LifeExtension, Super Omega 3. See to the left)
4 –Take on a Keto or implement fasting
More often ketogenic diets are only associated with body composition and performance output but doesn’t necessarily reiterate on it’s health benefits, one being the reduction of inflammation.
Both fasting and keto diets elevate the levels of the ketone body inflammation reduction.
The ketogenic diet and fasting also come with the benefit of raising cortisol; generally a hormone that’s associated with being bad as it aligns with stress but the right amount of cortisol is desirable to keep inflammation in check. So they provide a two favourable approaches to reducing inflammation. Moreover some occasional fasting also improves insulin sensitivity, partitioning of nutrients, lowers blood pressure and oxidative stress without affecting loss of muscle, so you have nothing to lose.
In conclusion both routes will work greatly in lowering inflammation, improve the digestive system, and boost insulin sensitivity. Just don't get carried away and apply it long term, as fasting is an occasional tool to throw in but not lifestyle.
5 – Develop Healthy Coping Mechanisms
Monitoring and keeping our emotional state at bay will dramatically affect our bodies ability to tackle inflammation as stress is a main factor of it. Each person's ability to cope with emotional, physical, or mental stress varies greatly. Finding a way to unwind and relax is crucial being yoga, meditation, exercising, spending time with loved ones or friends etc. These methods of coping behaviours can induce a consistent flow of stress reducing endorphins and feel good energy that can assist in tackling stress.
6 – Improve Your Sleep
The importance of sleep is imperative and is one of the biggest weapons you can utilise for recovery. Not only does sufficient amount of sleep reduce inflammation, it improves fat oxidation, glucose metabolism, and proper appetite control as sleep deprivation can up regulate appetite.
If you're not getting the full eight hours more often than not, then you’re not taking full advantage of your efforts in the gym and your nutrition game.
Our current environment plays a vital part in our sleep deprivation. All that blue light from our smart phones and laptops offsets the natural circadian rhythms of our bodies, that we use to regulate sleep. So prior to sleep avoid using the phone and turn off the laptop early, dim the lights and engage in quality sleep!
Learn more about what it will take to achieve your own transformation. Book in for a free consult with us here