Professional athletes like MMA fighters, NBA superstars, and long-distance swimmers have long had a secret to maximize results in the gym: It’s not just about reps and brute force, but about a total health system that includes a daily inflammation cleanse to help them bounce back and train harder.
Inflammation is a natural response of the body to stress. It can lead to health problems, especially if the stress causing the inflammation is strong and continuous. A 2019 review in Nature Medicine showed that chronic inflammation can be a root cause of many chronic diseases, including heart disease, cancer, diabetes, and autoimmune disorders.
Not all forms of inflammation are harmful. Intense exercise can cause inflammation, but when dealt with properly such activity can actually lead to a reduction in chronic inflammation and a healthier lifestyle. There are many ways to reduce the levels of inflammation caused by exercise, and most of them are common sense strategies that can lead to other health benefits. This article will identify some of the best ways to minimize the damage done by inflammation caused by exercise while maximizing the benefits of said exercise.
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The Pros’ Secret to Optimum Workouts: The Inflammation Cleanse is an original (HealthXWire) article.
Inflammation cleanse:
Start with a gut check.
Good nutrition is the beginning of a healthier lifestyle in general and less inflammation in particular. Bad habits such as eating too many processed foods can lead to imbalances in the gut flora, which contains both good and bad bacteria. Those imbalances can hurt the good bacteria that help with digestion and absorption. The good bacteria also help to keep the gut lining healthy and prevent foreign inflammatory bodies from invading the system.
A great way to build up those good bacteria is by consuming prebiotic foods such as fiber-rich seeds, whole grains, and beans. Another good addition is fermented foods that are naturally high in probiotics – dishes such as kimchi, yogurt, and kombucha. And don’t forget plant-based foods that are not only high in fiber but that also have plenty of anti-inflammatory properties. Some examples are the lycopene in tomatoes, omega-3 fats from nuts and seeds, and the vitamin C found in fruit and potatoes. The different colors of fruits and vegetables come from the different anti-inflammatory compounds they contain, so eating a variety of colorful plant-based foods means a wider range of nutrients to help reduce inflammation.
Inflammation cleanse:
Drink up, and give it a rest.
Basic hydration is key for the body to remain healthy — and it could prevent chronic diseases. According to a 2019 review in JCL Insight, not being well-hydrated is associated with higher markers of inflammation and disease, including dementia, heart failure, and chronic lung disease. Foods with a high water content also help keep the body hydrated. Watermelon, honeydew melon, and cucumbers are examples of fruits and vegetables with a high water content.
Adequate sleep each night is the best way to keep the body’s immune system working as it should to control inflammation. According to a 2020 study in Frontiers in Neurology, there is a strong association between sleep inconsistency and inflammation. Not getting enough sleep at night can cause the immune system to go into overdrive, causing excessive inflammation in the body and decreasing the speed of healing.
Inflammation cleanse:
Give nature a helping hand.
While there are plenty of natural ways to help boost the body’s immune system and reduce inflammation, heavy-duty workouts and other forms of strenuous exercise may call for stronger measures to help in the recovery process. This is where nutritional supplements can do the most good to fill in the gaps. The following supplements have been shown to help mitigate inflammation, and they have other benefits as well.
One of the most popular supplements is omega-3 fatty acids, which are among the most potent anti-inflammatory nutrients. They may help fight several types of inflammation, including vascular inflammation. Vascular inflammation is a significant risk factor for heart disease and heart attack.
Another popular anti-inflammatory supplement is curcumin, an active ingredient in turmeric, which is a plant in the ginger family. Studies have shown that curcumin may help reduce inflammation in many chronic conditions, including arthritis, inflammatory bowel disease, and psoriasis.
S-adenosylmethionine, popularly known as SAM-e, is naturally produced by the body and can have an effect on inflammation control. It is sometimes used as a supplement to manage symptoms of depression, osteoarthritis, and certain liver conditions, as inflammation may play a role in each of these.
Studies have shown zinc to be a potent anti-inflammatory that may support the immune system and reduce several markers of inflammation. According to one 2017 study, zinc decreased inflammation and oxidative stress among older adults. Oxidative stress triggers inflammation and may increase the risk of a host of conditions, including cancer. Several studies have suggested that supplementing with zinc may reduce infection rates by approximately 66 percent among elderly participants.
These are by no means the only supplements that can help decrease inflammation issues, especially those associated with a strenuous exercise routine. Green tea, Boswellia serrata (frankincense), capsaicin, and cat’s claw are all frequently found in supplement pills designed to reduce inflammation and promote better health.
Inflammation cleanse:
Get the strong stuff
When looking for supplements to help reduce inflammation, especially the kind caused by active physical workouts, a good place to start is a product that contains a wide variety of nutrients that have been shown to provide other health benefits. Boomers Forever Young is a product line that was started by two men face-to-face with the plight of aging. Bob Gilpatrick, who is a holistic health therapist, began helping Larry Daudelin with different health problems, some of which are caused or worsened by inflammation.
“He was 65 years old, but he was going on 85. He was way overweight, taking 11 medications, had just had two major surgeries, and was scheduled for two more,” Gilpatrick says of his friend and business partner. “I started piecing together a program for him of stress management, some physical readjustments, and then I worked on his nutrition.”
After two months, Larry had reduced many of the symptoms associated with inflammation, gained significant energy, reduced his prescription medications, and looked and felt younger. Another four months went by, and Larry had lost 20 more pounds of fat and was able to avoid those two surgeries. Additionally, he was able to eliminate the last of his prescription drugs.
“He said to me, ‘Man, I’m doing so well – how would you like to start a company so we can help others do the same thing?’”
That was in 2010, and the company they founded – Boomers Forever Young – is still booming. A major breakthrough occurred when the company introduced a product made from organic barley seeds. This product, now called Gladiator or Boomer Barley, is loaded with superoxide dismutase and predigested protein.
“We have a phrase – ‘Get the strong stuff.’ Baby boomers need stronger nutrition products and they need a strategy for restoring their ability to absorb nutrients,” Gilpatrick says.
Inflammation cleanse:
The last word
While there is no immediate way to eliminate all harmful forms of inflammation, incorporating a healthy diet with lifestyle changes and carefully chosen supplements can decrease the risks of chronic inflammation and mitigate the damage done by strenuous bouts of exercise. People who already have chronic inflammation may be able to use the same strategy to shorten the duration of inflammatory symptoms. The sooner these factors are under control, the sooner a person can find some relief from the effects of chronic inflammation—and possibly prevent chronic disease.
Further reading:
eatingwell.com
7-Day Anti-inflammation Diet Meal Plan
prevention.com
19 Best Foods for Inflammation
HarvardHelath.edu
Quick-Start Guide to an Anti-inflammation Diet
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.
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