Inflammation and how to take control

What is inflammation?

Inflammation is our body's positive natural response to harm, such as infections, injuries and toxins. It is the process of it beginning to heal itself. Inflammation is a trigger response from your immune system when damage to your cells occurs, releasing chemicals to fight off any harmful organisms. The start of the whole process lasts a few hours or days in the case of acute inflammation.

When inflammation is uncontrolled for a longer period of time, chronic or low-grade chronic inflammation can develop. Over time, chronic inflammation can have a negative impact on your health, negatively affecting your tissues, healthy cells and organs.

Chronic inflammation is often caused by the lifestyle we live, and the symptoms are usually subtle. The development of several diseases is closely linked with inflammation, and include:

• Cancer
• Heart disease
• Type 2 diabetes
• Obesity
• Rheumatoid arthritis
• Asthma
• Neurodegenerative diseases

How lifestyle choices cause inflammatory-related diseases and symptoms

Many of us don’t realise that the simple things we do or don’t do each day either positively or negatively affect both our short-term, and long-term health. In terms of inflammation, what you eat and drink, your weight, physical activity, habits and level of stress in your daily lifestyle all contribute to chronic inflammation.

The good thing to know is that certain lifestyle choices can lead to lower inflammation levels in the body to maintain and keep your body healthy. Perhaps you are at a stage in your journey with your own health and this article has hit close to home. Perhaps you’re not sure where to start to make the changes needed that will allow you to take back control of your health and life.

Simple steps to reduce inflammation through your lifestyle

Limit processed foods and drinks

Processed foods are generally known to cause inflammation in most people. They generally contain a lot of added sugar and are low in fibre, which promotes the development of insulin resistance, leading to the body's inability to digest the excess sugar properly. As a result, blood sugar levels in the body run high and over time, develop chronic inflammation throughout the body that contributes to the development of diseases like type 2 diabetes.

Excess consumption of such foods usually means that a greater calorific intake occurs. Over time, weight gain and obesity develop resulting in excessive body fat levels which is a huge factor of inflammation in the body and is closely linked to type 2 diabetes. It's a vicious cycle.

Foods to avoid

• Refined carbohydrates and sugar- e.g.white bread, pasta, pastries, lollies, soft drinks.
• Fried foods and takeaways
• Too much red meat
• Processed meat – luncheon, bacon, ham, salami and sausages.
• Excessive alcohol

Add these foods into your diet

High fibre, whole foods

Consuming a high fibre diet consisting of whole foods allows your digestive system to process sugars properly and limiting the effect of sugar spikes in your blood by improving blood glucose control. The following foods all have lots of fibre and antioxidants, which can help control blood sugar and protect against inflammation:

• Oats
• Whole-grain pasta
• Brown rice
• Nuts and seeds.

Eat fruits and vegetables, and antioxidant-rich foods

Containing natural sugars and high in antioxidants, fibre, vitamins and minerals, they can protect and reduce inflammation in the body and regulate blood sugar levels. Foods rich in antioxidants naturally counteract inflammation and include:

• Healthy fats – olive oil, avocado, nuts & seeds
• Leafy green vegetables
• Fatty fish – salmon and tuna
• Superfoods spice like turmeric.

Eat blueberries

Blueberries are dubbed the King of Antioxidants (HYPERLINK TO BLUEBERRIES FOR HEALTH ARTICLE) contain antioxidants called anthocyanins which have anti-inflammatory effects on our bodies by inhibiting damage on some types of cells, helping to reduce inflammation. Flavonoids prevent further inflammation and protect against further cell damage. Symptoms related to inflammation from the development of chronic diseases such as heart, joint, age-related and auto-immune diseases have all been known to be almost completely reversed by consuming blueberries regularly.

Move your body to alleviate stress levels and reduce body fat

 Regular physical activity will help you to maintain a healthy weight, decrease body fat levels, and alleviate stress levels all contributing to the prevention of inflammation. Beginning to add more physical activity into your day can be as simple as beginning to walk each day for 30 mins, getting out in the backyard with the kids, and doing more things around the house.

The future of your health starts with you and the daily habits you wish adopt in your lifestyle. Start small and remember even the simplest change, all leads to creating a collection of lifelong positive habits for your health. Start by changing one thing at a time, and you will soon feel the benefits of investing in your health. And what a better way to start than by consuming blueberries HYPERLINK TO BLUEBERRIES PRODUCT PAGE)