Exercise to Decrease That Inflammation!
by Eileen Johnson, RN
Inflammation Matters (part 6)
Exercise is one of those habits that requires a good deal of human driven force to overcome the inertia that holds us back from establishing a daily routine. All I need is that burning cold breath of fresh winter air as I leave my house to make me think twice about getting out for my daily walk! Once completed, my exercise routine leaves me feeling refreshed and clear headed for the day. It also bestows these benefits:
· Better body composition, which includes better muscle mass and fat loss. Remember that fat mass in the body is inflammatory, whereas muscle is anti-inflammatory.
· Stress relief, especially if a positive attitude is maintained while exercising. Stress hormones such as cortisol are very inflammatory.
· Weight control. Studies have shown that even a 5-10 pound weight loss can lower blood pressure, make body cells more sensitive to insulin and lower the output of inflammatory chemicals.
· Decreases blood sugar levels. Controlling inflammation has a lot to do with keeping blood sugar at a level place all day long.
· Appetite control – A study published recently showed aerobic and resistance exercise both reduce appetite, aerobic being the better of the two. (Senior author, David J. Stensel of Loughborough University in the United Kingdom)
· Better sleep will assist the body in producing the nighttime hormone called DHEA that is so vital to proper healing of body cells. Injured tissues can be a significant source of inflammation.
These three different types of exercise give you the optimum balance of inflammatory fighting capability. Remember to include them all when planning a weekly exercise routine:
· Aerobic
· Stretching
· Resistance training
Make it enjoyable and within your reach. Start slowly and build up to optimum levels. (Even it that means beginning with 10 minutes a day.) The YMCA and many fitness clubs can help you plan out a safe and effective program if you are unsure.
Eileen Johnson, RN on staff at Valley Natural Foods can be reached directly at ejohnson@valleynaturalfoods.com. She offers free 20-minute consultations. Ask her about the FirstLine Therapy program. Check her availability or schedule a visit by calling customer service at 952-891-1212, #221.