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Inflammation

Writer's picture: Beathú Holistic HealthBeathú Holistic Health

"Inflammation is the root of most illness." - Robert H. Shmerling, M.D.


Shmerling, R. H., (16 March, 2022). Why all the Buzz anout Inflammation - and Just How Bad is it?. Harvard Health. https://www.health.harvard.edu/blog/why-all-the-buzz-about-inflammation-and-just-how-bad-is-it-202203162705


Inflammation arises with most illnesses and diseases which is no wonder considering the body is fighting off something that is not well. If you were to sprain your ankle, it would swell. That swelling, aka inflammation, is your body's way to begin the healing process. It's when this inflammation stays beyond a normal healing time that a more serious illness arises. This is often termed chronic inflammation. Conditions such as rhuematoid arthritis, Chron's disease, high blood pressure, heart disease, irritable bowel disease, and obesity to name a few. Much of this can come along with improper diet, lifestyle, lack of movement, and more.




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Inflammation, even chronic inflammation is manageable. Read on to discover a few examples of how.


Exercise reduces inflammation


Exercise increases the heart rate, circulation, burns calories, and reduces inflammation. Exercise doesn't have to be consistantly intense, it could be as simple as walking an hour a day, doing a few home exercises, or taking a jog. Weight bearing exercises are beneficial as well for keeping your bone density, but for the purposes of maintaining inflammatory responses, the increased circulation response, and increase in cardio use. Exercise also has the benefits of increasing the immune response.


Beavers, K. M., Brinkley, T. E., & Nicklas, B. J. (2010). Effect of exercise training on chronic inflammation. Clinica chimica acta; international journal of clinical chemistry, 411(11-12), 785–793. https://doi.org/10.1016/j.cca.2010.02.069

Diet can cause or reduce inflammation

Certain foods will cause an increase inflammation. Refined sugars, processed foods, fast foods, and trans fats are a few to be named that will cause an increase of inflammation in the body. The typical American diet is full of processed foods and bad fats. On the flip side, there are foods that reduce inflammatory responses in the body. Omega-3 fatty acids are an excellent source for anti-inflammatory foods and can be found in fish more than any other source. Brown rice or wild rice, chicken, turkey, eggs, legumes, oats, vegetables, and nuts or seeds are a few more that assist in reducting inflammation. Two diets that target these foods are the DASH diet and Mediterranean Diet. The DASH diet focuses on whole foods while limiting animal proteins, sweets, and processed foods.

It contains more dairy than the Mediterranean with less focus on olive oil. This is not recommended for individuals that are doing weight bearing exercises that require a full dose of proteins from animal and plants. The Mediterranean diet is high in Omega-3's, healthy fats and oils, and a lot of vegetables. The Mediterranean diet is ideal for most individuals.


Snead, L. (2023). Anti-Inflammatory Diet. John's Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet


Adequate Sleep


Loss of sleep increases the mediators of inflammation. The typically recommendation of sleep each night is 8 hours. Some individuals are able to suffice with 6 hours, while others require more. While we don't yet know all the factors in the reasoning behind the increased inflammatory responses, studies have confirmed that a lack of full and restful sleep increases it.


Mullington, J. M., Simpson, N. S., Meier-Ewert, H. K., & Haack, M. (2010). Sleep loss and inflammation. Best practice & research. Clinical endocrinology & metabolism, 24(5), 775–784. https://doi.org/10.1016/j.beem.2010.08.014


At Beathu, this is one of many factors we will consider in regaining your optimal health for a better quality of life. As with anything worth doing, it takes time, patience, and dedication. If you're ready, we're here to help you along your path at your own pace.

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