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15|What causes inflammation in our body

15|What causes inflammation in our body

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 Hey Fam! Master Coach G 🌟 here! Join me on Thriving After 50: Mind, Body, Soul. This episode, we’re uncovering what causes inflammation in our body Inflammation is the body’s natural response to injury, infection, or harmful stimuli. It’s part of the immune system’s defense mechanism to heal and protect. The main causes include: 1. Infections: Bacteria, viruses, fungi, and parasites trigger inflammation as the immune system works to eliminate the threat. 2. Injury: Cuts, burns, or trauma lead to localized inflammation to promote healing. 3. Chronic Stress: Prolonged stress increases cortisol levels, which can trigger low-grade, persistent inflammation. 4. Autoimmune Disorders: Conditions like rheumatoid arthritis or lupus cause the immune system to mistakenly attack healthy cells. 5. Environmental Toxins: Exposure to pollutants, chemicals, and allergens can cause inflammatory responses. 6. Poor Diet: High intake of processed foods, sugar, and trans fats can promote inflammation. 7. Lack of Exercise: Sedentary lifestyles are linked to increased inflammatory markers. 8. Obesity: Excess fat tissue, particularly around the abdomen, releases inflammatory chemicals. 9. Smoking and Alcohol: Both introduce toxins into the body, sparking chronic inflammation. 10. Chronic Diseases: Conditions like diabetes, heart disease, and even gum disease are tied to ongoing inflammation. To effectively reduce inflammation, focus on these key strategies: 1. Anti-Inflammatory Diet: • Prioritize whole, unprocessed foods: Vegetables, fruits (especially berries), leafy greens, and whole grains. • Include healthy fats: Avocados, nuts, seeds, and olive oil. Omega-3 fatty acids from fish like salmon and sardines are especially powerful. • Add anti-inflammatory spices: Turmeric (curcumin), ginger, and garlic. • Limit sugar, refined carbs, and processed foods: These spike blood sugar and promote inflammation. 2. Regular Exercise: • Consistent, moderate exercise like walking, yoga, and swimming helps lower inflammatory markers. Aim for 30 minutes daily. 3. Stress Management: • Chronic stress triggers inflammation. Techniques like meditation, deep breathing, and nature walks can significantly lower stress levels. 4. Improve Sleep Quality: • Poor sleep increases inflammation. Aim for 7-8 hours of quality sleep. Create a bedtime routine, avoid screens, and keep your room cool and dark. 5. Hydration: • Water helps flush out toxins that contribute to inflammation. Drink half your body weight in ounces of water daily. 6. Avoid Smoking and Limit Alcohol: • Both are proven to increase inflammation and oxidative stress. Reducing or eliminating them can have immediate benefits. 7. Gut Health Support: • A healthy gut reduces inflammation. Include probiotic-rich foods (yogurt, sauerkraut, kimchi) and prebiotics (onions, garlic, bananas) to nourish good bacteria. 8. Minimize Environmental Toxins: • Choose non-toxic cleaning products, avoid plastics for food storage, and use air purifiers if needed. 9. Address Underlying Conditions: • Conditions like diabetes, obesity, and autoimmune diseases need proper management to keep inflammation in check. Here’s a Daily Anti-Inflammatory Routine designed to optimize healing, reduce inflammation, and boost overall well-being: Morning Routine: 1. Wake Up Hydrated: Start with a glass of warm water with lemon to flush toxins. 2. Anti-Inflammatory Breakfast: • Oats with berries, chia seeds, and a handful of walnuts or almonds. • Or: A smoothie with spinach, berries, flaxseeds, and unsweetened almond milk. 3. Stretch & Move: 10–15 minutes of yoga or light stretching to reduce stiffness. 4. Mindfulness Practice: 5 minutes of deep breathing or meditation to reduce cortisol levels. ⸻ Midday Routine: 1. Hydration Reminder: Drink water consistently throughout the day—aim for 2–3 liters. 2. Anti-Inflammatory Lunch: • Mixed salad with leafy greens, avocado, grilled salmon or chickpeas, and olive oil. • Add turmeric, ginger, or black pepper for extra benefits. 3. Light Activity: Take a 10-minute walk after eating to aid digestion and lower blood sugar. ⸻ Afternoon Routine: 1. Snack Smart: • A handful of mixed nuts, an apple with almond butter, or carrot sticks with hummus. 2. Stress Management Break: 5-minute breathing exercises or a quick meditation. ⸻ Evening Routine: 1. Anti-Inflammatory Dinner: • Steamed vegetables with quinoa or brown rice and lean protein (chicken, fish, or lentils). • Include anti-inflammatory spices like turmeric, cumin, and garlic. 2. Wind Down Activity: • Light stretching, reading, or journaling. Avoid screens an hour before bed. 3. Herbal Tea: • Chamomile, ginger, or turmeric tea to relax and support digestion. ⸻ Night Routine: 1. Prioritize Sleep: Aim for 7–8 hours of uninterrupted sleep. 2. Cool, Dark Room: Keep your room cool (65°F/18°C) and dark for optimal rest. That's what I have for you today. I hope this episode ...
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