How inflammation can make your weight loss plan go for a toss?
You must think about how inflammation can even be considered to be a reason for weight gain. But studies have found it to be a major reason for weight gain and many other major issues concerning the heart and diabetes. Well, let’s first understand the concept of inflammation and the science behind it to find out how it can affect the body.
What is inflammation?
Inflammation is the body’s way of treating a wound or an injury. It gets the attention of the white blood cells and starts the work at the affected area to heal the wound. The affected area often inflates the healing process and it gets back to normal in a few days. But sometimes the inflammation is internal and can’t be detected, such inflammation is known as chronic inflammations.
It sure works the same way and alerts the white blood cells to activate which then tries to fight the internal cells of the body causing other diseases and conditions including heart diseases, digestion issues and sometimes Alzheimer’s. It is very hard to discover it but there are a few symptoms that can help you.
The symptoms include excess abdominal weight, fatigue, mouth sores, skin issues, brain fog, and joint pain. It is a serious condition but thankfully inflammation can mostly be controlled by a healthy diet and a modified lifestyle.
Here are a few things you can consider to fight Chronic Inflammation:
- EAT ANTIOXIDANTS, VITAMINS, AND MINERALS: Eating antioxidants improves the body’s acidic levels and helps you fight inflammation better. Avoid foods with acidic content like coffee, soda, dairy, potato chips, alcohol, etc. Instead go for leafy vegetables and whole fruits, Nuts, seeds, dry fruits, and green tea.
- CONSUME THE FATS YOUR BODY NEEDS: You need to balance the intake of omega-6 with omega- 3 and fatty acids. Omega-6 is present in nuts, seeds, and vegetable oils but we often tend to balance it with Omega-3 which is present in flax seeds, avocado, and walnuts.
- SPICE IT UP: A small hint of spices like turmeric, garlic, cinnamon, cayenne pepper, and ginger has proven to have anti-inflammatory properties. Just don’t overdo it.
- EXERCISE: Exercise helps majorly in reducing the inflammation and a 45-60 minute cardio daily can improve the condition majorly. You can also run, jog, walk or try fitness dancing or Zumba.
- LET GO OF STRESS: Stress is also one of the reasons for hormonal imbalances which can be a hindrance between you and your healthy body. Try meditation and keep yourself stress-free, it has proven to decrease the inflammation levels.
- SLEEP WELL: We often neglect our sleep, ignoring the fact that the body needs it to function right and heal itself. A body with a lack of sleep takes more time to heal than a body with a good amount of sleep. It is also a reason for gaining weight in many cases, inflammation being one.
There are a few things you can monitor for chronic inflammation and improve your health. It is always advisable to consult your doctor for any allergy or condition that you might have before you start on a diet or exercise routine. Though switching to a balanced, healthy diet should never be an issue for anyone unless they have an allergy associated with it.
People also practice fasting occasionally to reset the body’s functioning and hence giving it an extra push for betterment. It is seen as a good practice as well to reduce inflammation in many cases. Decrease your use of chemicals to the least as to avoid the presence of acid in your body and try using natural or products. Quit smoking and avoid chances of passive smoking as it can increase the levels inflammation highly in the body.
Finally, practice mindfulness meditation and try to keep yourself calm and stress-free. Yoga and pranayama can help you to reduce inflammation. You can also try nutritional supplements to fill in for your needs of vitamins and minerals. Try to keep your attitude positive and your routine tight as there is nothing that cannot be achieved.
Shivani Mehra is a budding author and a hopeless poet, a learning enthusiast and a dreamer who believes her dreams come true through writing.