What is inflammation? The Oxford dictionary defines inflammation as ‘A physical condition whereby part of your body becomes reddened, swollen and hot, especially as a reaction to injury or infection’.

I have spent the better part of my life working in IT which is a very male-dominated department with the sports of choice typically including lunchtime football, soccer, cricket, or running. Now, most of these guys are not what I would call young so, it’s no surprise that when an injury occurs it can take time for their body to repair itself before they can resume their activities. It’s also no surprise that patience is not a trait that is commonly found amongst these gents and they can be back out there way too soon, resulting in more damage. It’s worth noting that long-term damage can lead to inflammation of the joints resulting in chronic pain and various other health issues.

There is no cure for inflammation however, there are ways you can improve your diet and lifestyle to reduce the swelling, pain, and heat.

  1. Seek professional treatment as soon as the injury has occurred and RICE it (rest, ice, compression & elevation).
  2. Look at changing your exercise routine. Maybe it’s time to accept that you’re too old for certain sports and look into yoga or Pilates reformer?
  3. Boost your intake of the following food groups:
    1. Cruciferous vegetables can help block the enzymes that are associated with inflammation. I’m talking about; broccoli, brussel sprouts, cabbage, kale, rocket, cauliflower & bok choy.
    2. Legumes are full of protein and can help reduce inflammation. Why not add some chickpeas, lentils, alfalfa, soybeans or even peanuts to your salad.
    3. Nuts are also full of protein and good healthy fats. Time to start munching on; cashews, walnuts, almonds & macadamias. Note: NO salt yes, you have to eat them raw!
    4. Omegas contain good fat’s that help reduces inflammation and can lubricate those painful joints. Think about swapping a meat meal for some salmon, sardines, tuna & mackerel. You could also add some chia seeds, flaxseeds & walnuts into your meals (or smoothies) as well as they contain healthy omega.
    5. Herbs – a full disclaimer here. I am not a herbalist so I can’t prescribe herbs however, there is evidence to support that incorporating turmeric, ginger, and curcumin into your diet can help reduce inflammation.
  4. AVOID the following foods as they will only exacerbate your inflammation:
    1. Sugar; this includes food and sodas.
    2. Processed foods; including sausages, bacon, deep-fried food, chips, crackers.
    3. Alcohol; I’m talking excessive so just keep your intake to a minimum.

Basically, increasing the healthy fresh foods and decreasing your intake of processed foods can help lower your risk of chronic inflammatory disease while boosting your overall health including gut, heart, skin, joints & wellbeing.

If you need any help with getting your health back on track please don’t hesitate to contact me at info@annedaviesnutritonlifecoach.com.au

 

Much love

Anne

 

© Anne Davies, www.annedaviesnutritionlifecoach.com.au and www.missfitnutrition.com.au 2017-2022. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Anne Davies, www.annedaviesnutritionlifecoach.com.au and www.missfitnutrition.com.au with appropriate and specific direction to the original content.