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Effects of Inflammation" - Your Health Success ezine
September 12, 2017
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Health Report: Effects of Inflammation Guide
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When you decide it’s time to start working out, start slowly and don’t get discouraged if you don’t achieve your fitness goals after the first week. If you try to push your body too much in the first few weeks, you are likely to end up with injuries.
Check your weight before you start a training routine and keep checking for changes, but do not expect a radical drop immediately. It might be a couple weeks before you notice some change. However it is crucial that you continue to monitor your weight.
As you're losing fat weight, you're gaining muscle mass, so your overall weight may not change as dramatically as you would like it to. Your size, however, will decrease, so measure your body regularly too.
When you notice a change, reward yourself...but not with food. Go to a movie or buy yourself something like a new dress or accessories. This can help keep you motivated.
Take a day off from exercise every week. Your body needs a day or two each week to relax and rejuvenate itself.
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REPORT: "Effects of Inflammation Guide"When you eat foods that are high in refined sugars, trans fats, and saturated fats, your body sees them as toxins. This triggers your liver to produce chemicals that cause inflammation.
This is a normal process for the body when it’s exposed to toxins. Unfortunately, when your diet is filled with toxins, this response can become chronic. It isn’t meant to go on and on daily.
When your cells are inflamed, they can’t take in nutrients as well, so you feel tired, hungry, and have a lot of cravings. This can then cause you to eat the very types of foods that you need to avoid.
The hormone cortisol is also connected to inflammation. This is a hormone that’s produced when you’re experiencing stress. It’s part of the fight or flight response that’s beneficial to the body in times of acute stress.
However, chronic stress can cause cortisol levels to become too high, which leads to inflammation and aging of the body. If you’re experiencing high levels of inflammation on a chronic basis, it can have serious consequences for your health.
Effects of Inflammation
Inflammation can cause your body to have many health problems. One of the first things you may notice outwardly is that you accumulate more belly fat. That’s because cortisol triggers fat to be stored in this part of the body.
When you’re eating a lot of foods that are considered toxins by your body, the liver has to fight those foods. It often stores toxins in fat cells in order to neutralize them and keep the rest of your body safe.
If you’re overweight, chances are it’s a result of these toxins that are being stored in fat cells. No amount of exercise or deprivation dieting is going to help you get rid of this particular fat. But the good news is, you can reverse the inflammation.
Inflammation also causes you to have a higher risk for cancer, heart disease, stroke, Alzheimer’s, arthritis and diabetes. It also causes your skin to develop wrinkles earlier and causes you to age faster.
If you’re ready to reverse the inflammation that’s causing you to feel fat and is putting you at risk for disease, it’s time to take some simple steps toward healing and weight loss.
Inflammatory Foods to Avoid
There are many foods that can cause you to have higher levels of inflammation. These are usually foods that are more processed. Take a look at the greatest offenders that you may be eating.
Foods baked with white flour are at the top of the list of foods causing inflammation. White flour causes a spike in your blood sugar, which leads to problems with high insulin and inflammation.
Foods in this category typically include cookies, cakes, breads, pastas, and items that are breaded and fried. These foods were once eaten sparingly, but have become more and more common in the Western diet.
Refined sugar causes inflammation. There are many foods that contain refined sugars, but one of the worst offenders is soda. Soda is basically liquid sugar. When you drink it, you’re getting sugar in very high amounts.
Sodas also contain artificial colors, flavors, and preservatives that are seen by the body as toxic. This leads to an inflammation response. It’s best to avoid soda completely in order to reverse inflammation.
Fried foods are notoriously full of saturated fats. These are the fats that clog your arteries and cause you to have heart trouble. They also cause an inflammatory response in your body.
When you eat a lot of deep fried foods, you increase your inflammation. Not only are you getting extra calories from fat, but you’re also causing your body to store more fat related to toxins.
Trans fat is a man-made fat that comes from taking unsaturated fats and converting them to a solid by adding hydrogen to them. This was once the main type of fat in most margarine and shortenings.
Unfortunately, this fat is worse than saturated fat when it comes to the inflammatory response. Recent research has revealed that it’s worse for heart disease as well as inflammation.
As a result, many food companies have stopped using it. But you still need to check labels and look for any “hydrogenated” oil. Avoid anything that contains that ingredient. Trans fat is also required to be listed on labels in the US.
Refined sugar is a chemical that causes the body to go into an inflammatory response. It causes spikes in insulin and causes the immune system to work overtime.
Unfortunately, sugar is one of the most prevalent ingredients in the foods we eat. It can be hidden in items you wouldn’t expect to find it. Make sure that you check labels and avoid sugar as much as possible.
Artificial preservatives are often found in boxed and canned foods to extend their shelf life. Eating processed foods that contain artificial preservatives, such as MSG, can lead to inflammation.
Make sure you read the labels on your food. In general, avoid food with ingredients that are difficult to pronounce. This is a red flag that they’re full of chemicals that could be leading to inflammation and weight gain.
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REPORT: "Effects of Inflammation Guide" continued:Foods That Reduce Inflammation
While there are foods that cause inflammation, there are also many foods that help reduce it and allow you to have better digestion, more nutrition, look younger, and take off extra pounds.
Berries are full of antioxidants that help your body reduce inflammation and will help lower your risk of disease. They’re also wonderful additions to a weight loss program.
Blueberries, raspberries, and blackberries are all great choices. Pomegranates are also high in antioxidants and can be found in many berry mixes. These berries are best in the summer, but you can substitute frozen all year.
Salmon is a fish that’s high in omega-3 fatty acids. Many research studies have shown that omega-3 fatty acids reduce cellular inflammation. When the inflammation is calmed, you can start to drop the weight.
Fish - such as anchovies, sardines, and mackerel - are also good choices if you don’t like salmon. They are full of omega-3 fatty acids as well. Scientists recommend that you eat two servings of fish each week.
Olive oil is chock full of omega-3 fatty acids. It’s the perfect oil for cooking just about any type of foods. Plus, your body can use the chemicals in the oil to make anti-inflammatory molecules inside it.
Olive oil helps lower your bad cholesterol and can reduce the risk of arthritis and other inflammatory illnesses. This is one of the best cooking oils you can use and it doesn’t have to cost an arm and a leg.
Leafy green such as spinach, kale, and mustard greens are full of anti-oxidants. You can eat them in salads, cooked in dishes, or enjoy them blended in a smoothie.
Leafy greens are high in iron, calcium, omega-3 fatty acids, and fiber - making them a super food when it comes to your health and managing your weight. Eating leafy greens daily will make a big difference in your state of inflammation.
Sweet potatoes are simple foods that have complex nutrition. They’re full of fiber, vitamin C, and vitamin B6. All of these antioxidants help you reduce inflammation in the body.
It’s important that you don’t take away the nutritional value by frying them in saturated fats. Instead, roast them, bake them, or sauté them in olive oil. Also, make sure you eat the skin that provides the most nutrition.
Nuts - including walnuts, almonds, pecans, and macadamia nuts - are full of healthy fats and antioxidants. Grabbing a handful of nuts between meals is the perfect way to snack your way toward weight loss and wellness.
They’re high in calories, though, so you still have to watch your portions with these delicious foods.
Garlic, spices, and herbs are treasures that can help any meal taste better, but they’re also full of antioxidants. Garlic can be eaten daily to reduce inflammation and help you lose weight and get healthy.
Some wonderful herbs include:
When it comes to spices, you can’t go wrong with cinnamon. It’s recommended that you eat at least one teaspoon of cinnamon each day for optimum health. You can also purchase capsules if you don’t enjoy the flavor.
Living an Anti-Inflammatory Lifestyle
You can get rid of most of the foods that are inflammatory by avoiding processed foods. These often contain refined flour, refined sugar, and artificial ingredients that can lead to inflammation.
Choosing to eat as many whole foods as possible will help you reduce inflammation. Over time, your body will shut down the inflammatory process and you’ll actually begin to heal.
Human growth hormone will be produced to help restore damage and help you look and feel younger. Without having to count calories or measure every bite of food that you eat, you’ll be able to enjoy weight loss.
This is especially true if you’re experiencing a lot of weight gain in the area of your belly. You’ll notice that your abdomen gets leaner and weight literally just falls off of you.
And you’ll be reducing your risk of cancer, heart disease, arthritis, and other diseases linked to inflammation. In addition to your diet, you also want to watch some other lifestyle elements.
For example, it’s important to reduce stress as much as possible because it can be just as damaging to the body as a diet high in inflammatory ingredients.
Taking time to manage stress through relaxation, exercise, and even < href=https://www.thehealthsuccesssite.com/Meditation-techniques.html>meditation can help a great deal.
You also need to make sure you get enough sleep each night. When you don’t get enough sleep, your body produces cortisol to help you deal with the stress on your body. This leads to inflammation.
Through a healthy diet, moderate exercise, stress management, and adequate sleep, you can lower your body’s inflammatory response and lose weight. Not only will you lose weight, but you’ll have more energy and you’ll look younger than ever.
There’s no need to deprive your body of calories or to live at the gym to lose weight. Of course, it’s okay to have an occasional treat that includes an inflammatory food.
Overall, though, you want most of your nutrition to come from foods that are full of antioxidants and will help you reduce inflammation in your cells.
Make sure that you start checking labels and avoid foods that are making you fat and sick.
One of the most common effects of inflammation is Chronic Fatigue Syndrome. If you are constantly exhausted, and have a low immune system to fight common bugs like the cold, check out here if you have the symptoms of Chronic Fatigue Syndrome and learn how to start getting your life back.
We hope you found this report helpful to you and that you will put the content to good use for improving your health and wellbeing.
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Warren’s Notes :Hello Again,
I hope your week has been kind to you.
It has been an interesting week here and I have something to ponder that keeping a back corner of my mind busy. I think I will write about that today as it is something that I am finding a bit challenging and that I should have been working on a long, long, time ago. As most people reading this will be younger than I am it may be worth considering yourself before bad habits set in.
I mentioned a few weeks ago that the house I bought when I was about 20 years old, and that we lived in after we were married, and that we had our children in, had been renovated over the past few years and put on the market. That was about a 3 years of project for me, taking time, and work, and quite a lot of cash from general income.
It was sold and the settlement was on Friday so the old home is now gone, there is cash sitting in the bank from that which can be used for complete makeover of our current house, the work and the expense of the last project is finished. It is a good time.
What is the issue then?
My friend Helena, who has been a major force behind the setting up of The Health Success Site, has challenged me to decide what I am going to do to recognize the successful conclusion of the project. She says that if you do not stop and recognize something well done, something successful, then it sucks the joy out of things and life is not as bright and as vibrant as it should be.
We have had this conversation before over the years and I had been working on it, but of late, I have not taken the time to celebrate when things go well. I have a strong work ethic, do the job. When the job is done it has become natural for me to say “Yep. Tick that box as done” and just move on. Not stopping to reflect, to appreciate, even to thank God sometime, for the good things.
There is something about appreciation for what have worked which is important. Allowing yourself some time to relax and refresh and review and to ponder. I find I get busy and have too many things happening and there is a whole happy and joyful part of living that can be lost.
So again, Helene has challenged me to stop and think about what I am going to do for myself to celebrate the end of a long project like that, and the good things that have come from it.
I don’t have the answers at the moment but it is on my mind and I thought I would raise it today. When you finish a project, have a win, something turns out very successfully, do you stop and smell the roses? Do you do something to celebrate it? Do you allow that success to seep into your soul and bring you joy?
I am not saying to get stuck there and not move on. I am just talking about taking time to celebrate. Myself I am the other way, I tend to just go on and start working on something else. Hard habit to break. I’m working on it. It has taken someone watching what I do from outside to stop and me and to point out that we all need to keep that balance, and allow some joy into our lives.
Today I thought this was worth passing that thought on.
When I figure out what I would actually like to do for myself, some sort of recognition, I will let you know.
Till then, I hope your projects are working for you, or that you are making progress on them, and that the coming week is kind to you.
Remember, any time you want to learn more about anything in this ezine, or just need a chat about your health, drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back on my dime!
Have a Laff!10 Words That Don't Exist, But Should:
1. AQUADEXTROUS - adj. Possessing the ability to turn the bathroom faucet on and off with your toes.
2. CARPERPETUATION - n. The act, when vacuuming, of running over a string or a piece of lint at least a dozen times, reaching over and picking it up, examining it, then putting it back down to give the vacuum one more chance.
3. DISCONFECT - v. To sterilize a piece of candy you dropped on the floor by blowing on it, assuming this will somehow "remove" all the germs.
4. ELBONICS - n. The actions of two people maneuvering for one armrest in a movie theater (airplane).
5. FRUST - n. The small line of debris that refuses to be swept onto the dust pan and keep backing a person across the room until he finally decides to give up and sweep it under the rug.
6. LACTOMANGULATION - n. Manhandling the "open here" spout on a milk container so badly that one has to resort to the "illegal" side.
7. PEPPIER - n. The waiter at a fancy restaurant whose sole purpose seems to be walking around asking diners if they want ground pepper.
8. PHONESIA - n. The affliction of dialing a phone number and forgetting whom you were calling just as they answer.
9. PUPKUS - n. The moist residue left on a window after a dog presses its nose to it.
10. TELECRASTINATION - n. The act of always letting the phone ring at least twice before you pick it up, even when you're only six inches away.
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