Including an important note about cancer
A special note for seniors: The higher the level of inflammation in the body, the worse our balance. Include balance exercise to reduce inflammation and jumpstart your balance skills. I have developed a specific exercise approach that helps to reduce inflammation. Scroll down to see more.
What increases inflammation?
- Stress, anxiety, fear.
- Injury, deterioration.
- A diet high in sugars and processed foods.
- Lack of sleep.
- Having a negative mental attitude.
- Several risk factors promote chronic inflammation: increasing age, obesity, saturated fat intake, high sugar intake.
How can you reduce inflammation?
- Reduce stress: there are many stress reduction techniques including the practice of yoga, Tai Chi, structured meditation and deep breathing.
- Drink lots of water.
- Exercise: one of the very best ways to reduce inflammation.
- Use topical anti-inflammatories like ice, arnica montana, Topricin, arthritis creams to reduce swelling and inflammation.
- Eat a diet high in anti-inflammatories.***
- Limit the use of processed and refined foods.
- Get enough sleep.
- Develop a positive mental attitude.
Cancer Warning: Antioxidants vs Anti-Inflammatories
Antioxidants are substances that reduce damage due to oxygen, such as that caused by free radicals. Oxidation is commonly believed to contribute to the phenomenon of aging. Anti-inflammatories are foods or behaviors which reduce symptoms of inflammation which include pain, swelling and redness. Some foods that are considered effective anti-inflammatories also have a high concentration of antioxidants. That is why you see blueberries among others on both the following lists. These lists have been put together from Internet sources. It is not approved by any medical authority and I encourage you to ask your doctor or a qualified nutritionist or confirm with your own research.
Substances high in antioxidants:
- Foods: dried beans, all red and blue berries, prunes, artichokes, apples, nuts, potatoes. Read more here: WebMD antioxidants
- Spices: cloves, oregano, ginger, cinnamon, turmeric, cayenne.
- Supplements: Vitamin C, Vitamin E, beta carotene, lycopene, selenium and lutein.
- Substances used to counteract the deterioration of stored food products.
Substances high in anti-inflammatory properties:
- Foods: fish that is high in Omega-3 fatty acids like salmon, leafy greens, blueberries, Matcha and Tulsi tea, fermented foods, Shiitake mushrooms.
- Spices: black pepper, basil, cardamom, chamomile, celery seed, cilantro, cinnamon, cloves, fennel seeds, garlic, ginger, parsley, nutmeg, rosemary, turmeric.
- Supplements: fish oil, quercetin, curcumin (turmeric), bromelain (pineapple), resveratrol, flax seed oil, ginger, alpha lipoic acid, zinc.
For those with cancer, prudence is recommended. According to this new research, high dose antioxidant supplements are especially suspect. Always ask your doctor if you have any questions or concerns. No matter what, reduce stress, drink plenty of water, exercise, sleep and develop a positive mental attitude and you will help to reduce inflammation significantly. Take small positive steps. They add up into big differences quickly.
Exercise designed specifically to reduce inflammation: Building Better Balance contains fitness routines developed to reduce pain and inflammation for any area of the body injured or deteriorating. The 4th DVD of the series includes material for reducing the pain and inflammation associated with arthritis and rotator cuff injuries. But these procedures can be used for any chronic conditions like lower back pain.
One student has bone on bone arthritis of the knee. It takes her 40 seconds of extreme pain to straighten that knee out in the morning. She began doing my fantastic knee exercise before getting up and she no longer had pain upon standing! This is one of the techniques used throughout the Building Better Balance DVDs.