The word inflammation is thrown around many— and for good reason. When inflammation is chronic (as opposed to acute), that is, it accumulates slowly and lasts months to years, it can affect health in many ways. It can wear down your immune system and put you at risk for problems such as: cardiovascular disease, cancer, type 2 diabetes, arthritisand more health.
take A positive role in your well-being Prioritize good sleep, work hard to keep stress levels low, eat anti-inflammatory foods (Think: cruciferous vegetables, berries, legumes, and omega-3-rich fish) can help reduce inflammation. Another great way to reduce inflammation and boost your immune system is good old-fashioned exercise on a regular basis.
“All acute exercise induces a low-grade inflammatory response that the body adapts to, creating long-term anti-inflammatory adaptations. Dr. Stacey T. Sims Exercise Physiologist and Nutrition Scientist. “This is why the healthier you are, the fewer markers of chronic inflammation you have.”
systematic review of studies in the forefront of physiology We support this by showing that both moderate and vigorous exercise can induce an inflammatory response.high intensity exercise,especially Shorter recovery time, induces persistent dysregulation of the immune system, making it more susceptible to disease. This is why it’s so important to get enough rest days and alternate between intense workouts (think intense HIIT classes) and a few workouts. Low intensity, low impact movement (stretching, walking, light cycling, etc.).
To reap the inflammatory benefits of exercise and feel better overall, try adding one or all of these anti-inflammatory exercises to your fitness routine.
walking
To be honest, often go for a walk One of the best things you can do for your health. Not only is it free to access for almost everyone, but the time you spend walking has many benefits, including: boost your energy, improve your memory and kick the stress with what you know. Also helps with inflammation. “We now understand that the same chemicals that are released to regulate inflammation are also released during exercise.” Dressing room“Twenty minutes of jogging or power walking is sufficient to reap the benefits of exercise against inflammation.” Brain, Behavior, Immunity, Even a single 20 minute bout of moderate exercise on a treadmill (such as brisk walking or jogging) can improve the immune response by reducing immune cells that produce TNF, a key regulator of local and systemic inflammation. is also helpful.
strength training
Lifting weights, whether light or heavy, is important if you want to protect your body from inflammation and its lasting effects.strength training It triggers a post-exercise anti-inflammatory response,” explains Sims. (Think growth hormone release or the cytokines that mediate the immune response to exercise.) More specifically: British Journal of Sports Medicine They found that “muscle-strengthening activities were associated with a 10-17% reduction in the risk of all-cause mortality, cardiovascular disease, all cancers, diabetes, and lung cancer.” To get these rewards, Pump small amounts of iron at least two days a week.
yoga
Yoga isn’t just about impressing your friends with the perfect crow pose (although that’s pretty impressive!). Practicing this movement “helps us tune in to our bodies, allowing us to confront and release the latent emotions we’ve been hiding,” he said. Certified Kimberly Copeland Yoga instructor and pastor. A systematic review of 15 studies involving over 900 participants Biological research for nursing Bending has also been shown to reduce inflammation in many chronic conditions, including high blood pressure, chronic stress, cardiometabolic risk factors, and rheumatoid arthritis.
“[Yoga] It not only improves circulation and stabilizes breathing, but also calms the mind and reduces inflammation. calms the nervous systemcan reduce stress-related dietary triggers,” adds Copeland. To truly reap the benefits, focus on your breathing. yoga practice“Breathing in and out through your nose helps activate the parasympathetic nervous system, which helps regulate stress and thereby promotes inflammation in the body,” says yoga instructor Hope. • Helps fight inflammation, says Elliott.
rebound
Looking for a whole new way to keep your heart pumping while reducing inflammation? Jumping or rebounding on a mini trampoline was very trendy a few years ago, but the pandemic and a lot of celebrities are making it so. because (as you can see, Goldie Hawn) there has been a resurgence — probably because it has so many benefits. more efficient than runningAccording to a study of Journal of Applied PhysiologyPlus, say, “It drains your lymphatic system.” Tiffany Marie, Certified Personal Trainer, Founder/CEO of Trampoline Trim. “So you’re flushing toxins out of the body while reducing inflammation.” improve bone density, improve balanceWhen Reduce pain severitythat too.
