One question that many people ask especially as they get older, but is not limited to midlife is “Why am I hurting all over? The source of all body aches and pains are not always stress, tension and due to exercise. Some may be due to other illnesses such as: fibromyalgia, autoimmune disorders, medications, thyroid issues, low Potassium, and leaky gut.
Injury from a fall characterized by redness, pain, swelling, heat, loss of function in an affected area can also cause inflammation.
Inflammation is when your body activates your immune system, the process by which the immune system recognizes and removes harmful bacteria and foreign stimuli and begins the healing process.
Acute Inflammation is beneficial to the body, It Is a short term response to injury. Usually last a few days. For example if you cut your finger you bleed, redness occurs, pain, and heat this is all a natural process of healing. If you catch a cold, your nose runs, fever, chills, aches, and pain then healing begins.
Chronic Inflammation is a long term response to injury. Usually lasts for months, or even years and can lead to tissue damage. Chronic Inflammation is the type you don’t want, this occurs when the immune system is chronically set to on. It’s like a forest fire that never goes out.
Eventually diseases start to develop as a result of a tired worn out immune system. If your immune system is on high alert for an extended amount of time, it can cause damage to the heart, brain and other organs which leads to chronic diseases such as diabetes, COPD, rheumatoid arthritis and irritable bowel syndrome, alzheimers, asthma, cancer, heart disease, and ankylosing spondylitis.
Other factors that can contribute to chronic inflammation: High BMI that falls in the range of obesity, alcohol in excess, chronic stress, and smoking.
How do you know if you have symptoms of increased inflammation in your body? Fatigue, aches and joint pain, arthritis and back pain, excess mucus production, body odor, skin problems, poor digestion, leaky gut, constipation, diarrhea, bloating, brain fog, frequent headaches, face and under eye puffiness, swollen lymph nodes, and excess belly fat.
So why do we have Inflammation in the body?
I’ve been connecting the dots between what we eat, the lifestyle choices we make, inactivity, stress and the increase in chronic inflammation.
Lifestyle factors can influence inflammation for example, diet, exercise and stress management can affect levels in the body.
Treatment for inflammation with diet: Some research shows that people who follow the Mediterranian diet have lower levels of inflammation in their body.
Here are some exercises that help reduce inflammation:
Aerobic exercises: Aerobic exercises like running, cycling, swimming, and brisk walking can help reduce inflammation. These exercises increase blood flow and oxygen to the muscles, which can help reduce inflammation.
Yoga: Yoga is a low-impact exercise that can help reduce inflammation by reducing stress and promoting relaxation. Certain yoga poses like the downward-facing dog, cobra pose, and seated forward fold can help reduce inflammation.
Resistance training: Resistance training or strength training can help reduce inflammation by building muscle mass. Muscle tissue produces anti-inflammatory substances that can help reduce inflammation in the body.
High-intensity interval training (HIIT): HIIT involves short bursts of intense exercise followed by periods of rest. HIIT can help reduce inflammation by improving insulin sensitivity and reducing oxidative stress.
Pilates: Pilates is a low-impact exercise that can help reduce inflammation by improving flexibility, balance, and core strength. Pilates exercises like the roll-up, spine stretch, and swan dive can help reduce inflammation.
It's important to always consult your physician before starting a new exercise program, especially if you have a pre-existing medical condition.
Another contributor to chronic inflammation is stress. When we experience stress our body produces cortisol and other stress hormones which can trigger an inflammatory response. Chronic stress can lead to a persistent state of inflammation, which can contribute to chronic disease. Managing stress is crucial to reducing chronic inflammation, here are some strategies that can help:
Getting your exercise in regularly: Physical activity can help reduce stress. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This gives you energy and calms you.
Practice relaxation techniques: Activities like yoga, meditation, deep breathing, and progressive muscle relaxation can help reduce stress and inflammation.
Get enough sleep: Lack of sleep can increase stress and inflammation levels. Aim for seven to eight hours of quality sleep each night. Turn off the electronics early, make it a daily practice.
Eat a healthy diet: A diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help reduce inflammation.
Connect with others: Social support can help reduce stress and inflammation. Spend time with friends and family, or join a social group. Stay connected.
Seek professional help: If stress is impacting your daily life, consider talking to a mental health professional. They can help you develop coping strategies and manage stress effectively.
Stress management is an essential aspect of reducing chronic inflammation. By implementing the above strategies, you can reduce stress levels and decrease inflammation, leading to better overall health and well-being.
So today I ask the question where is your pain coming from? Is it acute or chronic? Have you received a diagnosis? It’s never too late to make the corrections that can decrease pain and relieve symptoms.
Making changes requires determination and a mindset shift in order to move closer to your goal. The scripture in Philippians 4:13 says I can do all things through Christ who strengthens me. Believe and you can achieve it! Another scripture that I love is 1 Corinthians 9:24 No ye not that they that run in a race runs all, but one receive the prize? So run that you may obtain it. This race is not for the faint at heart, it is a daily commitment to your health. Now is the time to explore what’s going on in your body and make a move towards living well.
