Five Ways to Reduce Chronic Inflammation

Posted on November 23rd, 2012 by Shari´ Parks

Chronic inflammation plays a significant role in a variety of diseases such as Crohn’s disease, Diabetes, heart disease and cancer.

The good news is that diet, exercise and lifestyle changes can be powerful tools against inflammation. Five ways you can help reduce inflammation are:

* Massage Therapy *
A massage isn’t just a treat, but it can be part of staying healthy. Receiving a massage can greatly lower levels of two key inflammation-promoting hormones (according to Journal of Alternative and Complementary Medicine).

* Omega Fat balance *
Americans are eating too many inflammation-promoting omega -6 fats such as corn and sunflower.. many processed and fast food are made with these oils. There isn’t enough omega-3 fats such as flaxseeds, walnuts, and olive oils consumed. For a better balance opt for more fresh, unprocessed foods as possible.

* Practice yoga *
A Psychosomatic Medicine study found that women who had regularly practiced 75 to 90 min of Hatha yoga twice-weekly for at least 2yrs had markedly lower levels of key inflammatory markers.

* Exercise often *
Working out can lower inflammation even if you don’t drop one single pound. Exercising at about 60% – 80% of your max heart rate lowers level of key inflammation markers.

* De-stress *
If you are frequently frazzled, you may be opening the door to inflammation. While stress harms your body in many ways, stress increases blood pressure and heart rate, making your blood vessels work harder. If this damage happens over and over, inflammation persists.

Resources
EatingWell magazine www.eatingwell.com
Baltimore Beacon newsletter Dec. 2012 edition

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