How to Reduce Inflammation for a Healthy Body

How to Reduce Inflammation for a Healthy Body

Inflammation is connected to obesity, acne, accelerated aging, various diseases, diabetes, asthma, arthritis, cancer and digestive problems. It can cause you pain, discomfort and cut years off of your life. Typically inflammation is a necessary response of the immune system in the event of an injury or sickness. This is the natural healing process of the body. However if the inflammation becomes chronic then the body is desperate to reduce the inflammation. In order to help the body, here are a few ways to help:

Screen Shot 2016-07-01 at 2.43.18 PMAfter an extraneous work out such as weight training and any exercise with short bursts of efforts, inflammation will naturally build within the muscle which may cause muscle damage.  Muscle inflammation and muscle damage is produced by mechanical stress of calcium homeostasis with an increase in cytokines (as well as other inflammatory molecules) resulting in free radical production. Normally the inflammation will go away within 24 to 72 hours after the intense training. That’s why weight baring exercise plans usually have a ‘day off’ after a muscle group is worked so that it can heal before it’s exercised again.

How to Reduce Inflammation

Inflammation within the skin can lead to acne and accelerated aging. By using similar methods with muscle inflammation, you can reduce the overall inflammation in the body to help support your current beauty regime.

  • In order to reduce muscle inflammation, rehydrate by drinking more water. Every work out that cause you stress to the muscle group increases the body’s heart rate, being hydrated during a work out means the heart has to work less to pump the blood to the muscles. Without proper hydration, your heart rate will increase while prohibiting higher intensity workouts.
  • If you need additional help with a improving over worked muscles, use a gently massage with slightly heated peanut oil to help provide protein to the muscle group as well as massage to break up tight spots within the muscle. Using a foam roller plus heat will also help take the pressure deeper.
  • If there is any swelling, ice the area for at least 20 minutes to slow down the inflammation and edema.
  • Compression is a great way to push blood through the veins, which helps to slow fatigue.
  • Sleep is the time when the body actually repairs itself. Sleep also produces natural muscle-building chemicals such as growth hormone (GH). Be sure get at least 8 hours of sleep each night.
  • Eat protein within 30 minutes of a work out and repeat every 3 hours during the daytime. This is called protein pulsing rather than one big dose.

For added protection against inflammation within the body, begin incorporating these foods into the diet. It These items will help to reduce inflammation for a healthy body.

  • Berries ~ The bright colorful berries like blueberries, raspberries, cherries and blackberries are what you need to add into the diet. Eat them raw without any diet for best results.
  • Omega Oils ~ Healthy fats help assist the body in the recovery process in which the body produces collagen for tissue repair. These healthy fats include avocados, olive oil, salmon and chia seeds.
  • Curcumin ~ Curcumin is a spice from India that contains pain killing compounds that helps with inflammation. It has also been shown to accelerate recovery in some studies.

Another way to reduce inflammation for a healthy body, include these supplements into your diet:

  • Calcium, Magnesium & Vitamin D ~ These vitamins when taken together help the muscle to relax and balance hormone production.
  • Creatine ~ Creatine improves the body’s metabolic efficiency and increases the anabolic potential of insulin.
  • MSM, Glucosamine & Chondroitin ~ These vitamins when taken together are well known for joint health but they are also effective with nerve skin tissue.
  • Zinc ~ Zinc is a well-known anti-inflammatory by helping to balance hormone productions.

Inflammation within the body is a serious condition and by taking actions to avoid any inflammation can help the body maintain, heal and grow, as it normally should. Think about incorporating these suggestions into your daily beauty regime to have your ultimate healthy beauty glow shine.

How to Reduce Inflammation for a Healthy Body

 

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