How Exercise Helps You Fight Inflammation

(Summary:

 One of the benefits of workouts is that it lowers inflammation. Here’s how…)

Workouts are good for you, whether it’s a simple jogging or a hardcore weightlifting. It helps you control weight; develop stamina and strength; build muscles and lower the risk of certain diseases.

Did you know such physical activities help your body fight inflammation?

Our body produces inflammation as a healing respond to the injury or certain infections. During this process, specialized chemicals are released to make a supportive atmosphere for the defense molecules. The body turns them off when it senses that the threat has been removed.

However, the raised level of inflammation might lead to the diseases like diabetes and heart disease. The trademark signs of inflammation are heat, redness, swelling and pain. It can trigger chills, muscles aches, headaches, loss of appetite and fever.

When you start doing workout and moving your muscles, a small protein called Interleukin 6 or IL-6 is released by your muscles cells. It plays a key role in checking inflammation. IL-6 is associated with several anti-inflammatory effects like minimized levels of protein known as TNF alpha, that itself causes inflammation in the body.

Here are some physical activities that minimize inflammation level in your body.

Light Walk:

A light walk is a wonderful way to minimize the inflammation level in the body. According to one study, just 20 minutes of brisk walking can generate an anti-inflammatory response in immune cells.

The University of California concluded that one session of nearly 20 minutes of moderate treadmill exercise can lower inflammation by 5 percent.

A light walk is really useful if you are not able to do a tough workout or running. Walking aids muscles recovery and lower inflammation by supplying fresh blood and oxygen across the body. It also activates the lymphatic system for waste removal and gently retrieves your digestive system.

Hike:

If you want to increase the intensity level of your walk, go for a hike.

It is both a superb outdoor adventure and an anti-inflammatory method. It works just like walking. It leads to muscle recovery and reboot your body. Plus, it lowers the body’s cortisol stress-response that is another cause of inflammation.

Yoga:

Yoga is touted for many health and emotional benefits. It is also beneficial for the people suffering from inflammation problems.

Stress is one of the top reasons of inflammation. Your body releases inflammation in order to protect itself from the stress. Ironically, this inflammation does more bad than good.

Yoga is an amazing practice to combat stress. It calms down your mind and helps you feel free. This way, your stress is eased which in turn reduces inflammation. A regular yoga practices lowers the production of stress hormones, promoting Adiponectin, an anti-inflammatory hormone. Plus, it minimizes pro-inflammatory molecules in the body and lowers inflammation that is useful in conditions like arthritis.

Living a Healthy Lifestyle is Important:

Doing just workouts or physical activities are not enough. You have to take care of your lifestyle, diet and habits. Here’s how…

  • Take anti-inflammatory Foods:

Food choices are as important as your anti-inflammatory medication. Add more fruits and veggies containing omega 3 fatty acids to your diet. Soybeans, flax seeds, walnuts, salmon, tuna and tofu are a great source of omega 3 fatty acids. Other anti-inflammatory foods are garlic, olive oil, tea and grapes. And AVOID taking processed foods, corn oil and deep fried foods.

  • Minimize Smoking and Drinking

Smoking and alcohols can raise the inflammation level in your body. It’s better if you cut down on them.

 

  • Learn to Manage Your Stress:

Use breathing technique or guided imagery to calm down your stress.

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