Losing weight is important for so many reasons, which include lowering cholesterol, reducing the risk for diabetes, improving heart health, increasing energy, looking and feeling better, to name a few. But did you know that weight loss can also reduce inflammation?
Obesity is a disease of inflammation. Lifestyle factors such as poor eating habits, lack of sleep, sedentary lifestyle and smoking contribute to chronic inflammation. The good news is that if your joints are inflamed and you experience a lot of pain, losing weight can help reduce that soreness to increase flexibility and mobility, and it can be done naturally.
Follow an Anti-Inflammatory Diet
The first step in reducing inflammation is to change your diet. Following an anti-inflammatory diet can make a big difference in how you feel. Eliminate or limit white carbs, processed foods, trans fats and sugar. According to an article in Arthritis Today, “Eat to Beat Joint Health,” omega-3 fatty acids are the most helpful in reducing inflammation. Though including fish or a handful of nuts in your daily diet is a good way to increase your omega-3 fatty acids, using a supplement is another acceptable method.
The same foods that are high in antioxidants are helpful for reducing both inflammation and obesity. Approved foods include: fish, berries, citrus fruits, whole grains, ginger, tumeric, olive oil, spinach, broccoli and garlic.
Additional Ways to Lose Weight and Reduce Inflammation
Exercise, which is an integral part of any diet program, is equally essential for reducing inflammation. Keep in mind, however, that overdoing it can have an adverse effect and cause more inflammation. Take a middle of the road approach, getting enough moderate exercise to break a sweat and feel the burn, without putting more stress on your body.
Sleep is another key issue for both issues. Getting the right amount of sleep can help control stress and help your body repair itself naturally. There are negative consequences for getting too much sleep or not enough.
Relaxation is another way to beat the bulge and relive pain. Whether you try a breathing technique, yoga or hypnosis, the activity is not as important as the slower rhythmic breathing that puts in you a relaxed state. Take time each day to clear your mind and sharpen your focus.
Expensive pills or prescription medicines aren't necessary to lose weight and reduce inflammation. Talk to your doctor about solving these problems with an all natural approach, based on the lifestyle changes mentioned above.
Sources
Doheny, Kathleen. “Anti-inflammation Diet, Road to Good Health, “ WebMD. Accessed Dec 4, 2011.
“Eat to Beat Joint Health, Arthritis Today. Accessed Dec 4, 2011.
Pendayala, S.et al. “Diet-induces Weight Loss Reduces Colorectal Inflammation,” Pub Med. Accessed Dec 4, 2011.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Tracy Rose - Tracy Rose is a powerflifter who holds the state record in deadlifting and has had success in her own weight loss journey.
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