1,2,3 and to the 4….
Chronic Inflammation is at the door…
Ready to make an entrance, so back on up….
So you know you got to read this up!
Inflammation is a natural and beneficial process that occurs when your body’s white blood cells and chemicals protect you from foreign invaders like viruses and bacteria.
We all need some level of inflammation to keep our bodies healthy; however, it’s quite possible (and increasingly common) for this process to get out of hand.
When your immune system triggers an inflammatory response when no threat is present, it can lead to excess inflammation in the body.
If it’s not dealt with it can lead to Chronic Inflammation.
I’ma let em understand from a young G’s perspective :
Chronic inflammation is low grade and systemic, meaning it silently damages your tissues.
There are usually no symptoms until a loss of function occurs.
This process can go on for years without you noticing until a disease develops.
This could range from something as minor as allergies or asthma, to something as serious as Alzheimer’s, Chron’s disease, multiple sclerosis, rheumatoid arthritis, ulcerative colitis, heart disease and/or cancer.
Now that’s realer than real-deal Holyfield!
Chronic inflammation is the result of a mal-functioning, over reactive immune system; or it may be due to an underlying problem that your body is attempting to fight off.
For most people, these “problems” are nothing more than the result of drinking a little too much “Gin and Juice” – meaning poor diet and lifestyle.
As Tupac once said, “It’s time for us as a people to start makin’ some changes.”
Alright, maybe he wasn’t talking about inflammation, but you catch my drift.
But, uh, back to the lecture at hand…
Studies show that as little as 20 minutes of moderate exercise per day can reduce markers of inflammation by at least 12%.
When you exercise, your muscles and adipose tissue release protein molecules called “cytokines” into your blood stream, and doctors say that this is the likely cause of the inflammation drop.
Don’t train too hard, however, because over-training can have the opposite affect.
Always give yourself adequate time to recover from a strenuous workout.
2. Don’t drink excessively.
Put down that forty, son!
While drinking alcohol in moderation can actually lower one’s risk of heart disease and Alzheimer’s, too much can increase systemic inflammation drastically.
Alcohol naturally irritates our gut, and after kicking back a few too many, bacteria can more easily pass through our intestinal lining.
Also, alcohol is metabolized in the liver, which can only process a certain amount.
Once you have reached your threshold, your liver will convert the rest into triglycerides; high triglycerides can trigger inflammation of the pancreas.
3. Don’t smoke.
Long story short: acute smoke exposure can result in tissue damage (obviously).
And if you have tissue damage caused by any kind of smoking, you’re gonna have inflammation in the throat and lungs.
I could go on and on about the million other negative side effects of smoking, but last time I checked it wasn’t 1954, and you’re reading this on a computer—meaning you’ve probably heard it before.
4. Get an adequate amount of sleep.
Loss of sleep, even for a few hours, can prompt pro inflammatory processes in your body.
Aim for at least 7 hours per night and don’t sacrifice your sleep, even if you’re beeper keeps beepin’!
Stop watching TV and get off Facebook.
No matter how “busy” you think you are, I’m sure you can find 7-8 hours at night to get some shut-eye if you really make it a priority.
5. Manage your stress levels.
Research has shown that chronic stress changes gene activity of immune cells before they enter the bloodstream so that they’re ready to fight off an infection or trauma, even when neither is present.
This leads to an increase in inflammation.
If you are exercising and getting enough sleep, you will be much more likely to have a Good Day, and lower your stress levels.
1. Eliminate Wheat, Dairy, Soy and Refined Sugar.
We aint with that shit, lieutenant!
These foods are extremely inflammatory for the majority of people.
They irritate the gut lining and weaken our immune system.
Try to eat as little of these foods as possible.
2. F*#k The Trans Fat.
We aint got no love for those!
Trans Fat is found in man made foods like margarine, vegetable oils, and most baked goods.
These fats have been known to increase systemic inflammation.
Eliminate them from your diet and, instead, cook with real butter and/or unrefined organic coconut oil (Coconut oil is high in lauric acid, which has powerful anti inflammatory properties).
3. Get Plenty of Omega 3 Fats.
Omega 3 fats are considered essential fats, and research shows that they are very anti-inflammatory.
Add these to your collection, the selection: wild fish like salmon, grass-fed beef, pastured eggs, leafy greens, and grass-fed butter.
If you do not eat a lot of these foods, supplement with a high quality fish oil.
4. Eat More Fruits And Vegetables.
No one can do it better!
Fruits and veggies are packed with antioxidants, flavonoids, vitamins, minerals and fiber.
They have long been associated with lowering markers of inflammation and oxidative stress.
5. Stay Hydrated.
Dehydration inhibits the effectiveness of your lymphatic system and allows waste products to linger and create havoc.
This can prevent the body from ridding itself from harmful inflammatory by-products.
Aim for half of your body weight in ounces of water per day.
You may add an Ice Cube or two if you’d like.
It’s become increasingly clear that chronic inflammation is the root cause of many serious illnesses.
I just finished putting the rap and the mack down so that, hopefully, you can put the smack down on inflammation for good.
It’s like this and like that and like this……
So just chill, til the next episode.