Health, Lifestyle

What Is Inflammation?

Inflammation is the body’s natural immune system response to injuries, irritants and infections. It’s our body’s protective mechanism to heal. Acute inflammation is our short-term response to an infection – think a scratched knee or virus – the process in which our body fights an infection to repair and heal. A persistent state of inflammation (long-term) can cause a variety of health conditions and chronic diseases. This chronic state of inflammation lies beneath the surface, and is not always diagnosed before something more serious is detected. Lifestyle factors such as our diet, movement or lack of, stress and sleep can contribute and further inflame this state of inflammation. Overtime, common symptoms of chronic inflammation include stiffness and tightness in your joints, skin issues and breakouts, poor digestion, constant fatigue, weight gain, puffiness and fluid retention, and a general feeling of imbalance. 

In short, inflammation is a natural and necessary healing process. However a persistent state of inflammation is unnecessary, impacting our hormonal balance, gut health, digestion, energy levels, and fluid retention, and overtime, increases our risk of chronic illnesses.

A range of lifestyle factors contribute to chronic inflammation in our bodies – exercise, sleep, alcohol consumption, exposure to toxins and diet. This article will focus on the role of movement and nutrition when it comes to preventing and reducing inflammation. 

Movement For Inflammation 

We know regular movement has significant benefits on our physical and mental wellbeing. But let’s take a look at what exercise, or the lack of, is doing to our bodies. 

Studies have shown a lack of physical activity increases our risk of chronic diseases, including type 2 diabetes, cardiovascular diseases and mental illnesses. Physical inactivity and a sedentary lifestyle can lead to the accumulation of visceral fat which has been directly linked to inflammation. Chronic inflammation can lead to insulin resistance, which slows the movement of glucose (sugar) into energy, increasing the risk of diabetes, high blood pressure and heart disease. 

Preventative Movement

A combination of strength training and gentle cardio we achieve through Pilates builds muscle mass and burns energy, increasing the rate at which our bodies burn energy in a resting state. This promotes a healthy metabolic rate, supporting a healthy digestive system, gut health and blood pressure. High blood pressure, the accumulation of visceral fat and poor gut health can all be linked to inflammation in our bodies and contribute to chronic inflammation.

Stress can contribute to chronic inflammation. Practicing daily movement and mindfulness through Pilates helps with stress and emotional management. The mind-body connection we achieve through Pilates by focusing on specific exercises and connecting our breath to our movements, helps to stabilise our nervous system while promoting a sense of motivation and empowerment.

Reparative Movement 

A common symptom of inflammation is tightness through our joints, bones and muscles. Regular Pilates and functional movement promotes joint mobility and stability, and bone density, which helps to free up tension, stimulate circulation and improve fluidity in our joints and bodily movements.

Not only is tight and stiff joints a sign of inflammation, but it can increase our risk of injuries, specifically as we age.

Practising mindful movement connects our breath to our movements, supporting our nervous system and stress hormones, which may be heightened or imbalanced as a result of inflammation. 

Nutrition for Inflammation

The foods we eat play a vital role in how our bodies function – with both healing and harming properties. A large majority of health conditions are impacted by our gut health. Inflammation in our gut and body can largely contribute to chronic diseases, which is why following an anti-inflammatory diet not only supports a healthy gut, but reduces our risk of disease and the common symptoms of inflammation. 

The fundamentals of an anti-inflammatory diet starts by choosing foods which are healing, rather than harmful or inflammatory. This might vary for different people, however there are a range of anti-inflammatory principles which will support and help to heal all bodies.

By lowering inflammation and improving our gut health, we can benefit from a healthy weight maintenance, healthy digestion (regularity and reduced discomfort), clearer skin, improved energy and focus, and less cravings for unhealthy or inflammatory foods.

Our approach to following an anti-inflammatory diet is simple, we look at which foods to avoid, which foods to limit or consume in moderation and foods to increase which help to heal and nourish. We start by eliminating processed foods, added sugars and preservatives, and alcohol, and focus on healthy fats, antioxidants, fibre, gut-loving pre and probiotics, and fermented foods. 

In addition to our movement and diet, other lifestyle factors including our sleep, stress management and social connections should not be overlooked when we are looking to prevent or reduce inflammation. A balanced lifestyle which nurtures and nourishes all elements is key to feeling our best and moving with confidence.

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