饮食，运动 & 炎症的连接

你如何移动 & 你今天吃的东西直接影响你明天的感觉

炎症 is a normal and necessary biological response to stress that helps our body protect itself against injury or illness. 然而, 慢性 炎症会让我们感到迟钝、疼痛和全身不适. 如果不及时澳洲幸运10最新正规开奖官网，它甚至会导致各种健康问题.

优化饮食, consistent exercise regimen and routine movement play a significant role in reducing inflammation in the body. Here’s what you can do to optimize your activity to reduce this natural — but uncomfortable — immune response.

什么是身体炎症的主要原因?

The main cause of inflammation in the body is an immune system response to injury or illness. 慢性炎症 也会由压力等因素引起吗, 不健康的饮食, 未确诊的食物敏感和久坐不动的生活方式. 年龄, 肥胖, low sex hormones and sleep/stress disorders have also been linked to higher risks of 慢性 inflammation. 

如果炎症得不到澳洲幸运10最新正规开奖官网会发生什么? 

Long-term, untreated inflammation can lead to damaged healthy cells, organs and tissue. 这会导致组织死亡, 免疫功能下降, 体重增加, 内部疤痕和DNA损伤会增加患癌症的风险, 2型糖尿病, 心血管疾病和其他危及生命的疾病.  

我们能做些什么来减少炎症?

Incorporating regular physical activity and a healthy diet can reduce inflammation in the body. 另外, 减少压力, 保证充足的睡眠, 避免吸烟和过度饮酒也会有所帮助.

一些常规药物可用于澳洲幸运10最新正规开奖官网 急性 inflammation that stems from overworking or injury; these include statins, 非甾体抗炎药, 皮质类固醇和二甲双胍. When it comes to 慢性 inflammation, it is vital that we get to the root cause.

饮食在炎症中扮演什么角色?

均衡健康的饮食，多吃水果和蔬菜, 精益蛋白质, 健康的脂肪可以大大减少体内的炎症. Processed foods, sugar and unhealthy fats can trigger inflammation and should be limited in the diet.

抗炎食物包括:

• 橄榄油
• 绿叶蔬菜
• 富含脂肪的鱼类
• 姜
• 浆果
• 骨头汤
• 大蒜
• 鳄梨
• 豆子。
• 杏仁

已知会引起炎症的食物:

• 红肉
• 加工肉类
• Refined carbohydrates and sugar (white bread, breakfast cereals, white rice, etc.)
• 油炸食品
• 苏打水
• 人造黄油和猪油
• 酒精

“There are foods to take out of our diet to lower inflammation and foods to add to decrease it. Increasing healthy omegas while decreasing unhealthy fats — usually found in fried and processed foods — is a great idea, 还有吃彩虹般的水果和蔬菜.”

Dr. 玛格丽特韦斯顿

排除性饮食 & 识别你独特的炎症原因 

排除性饮食 is an intensive strategy that employs 21+ days of abstaining from the most common food irritants and a reintroduction period to help pinpoint which foods are causing daily discomfort. 

在前3周，患者被要求避免:

• 大豆
• 乳制品
• 酒精
• 咖啡因
• 加工肉类
• 不自然的糖
• 贝类
• 玉米
• 鸡蛋
• 花生
• 谷蛋白

21天后, patients add each ingredient back into their diet one at a time and monitor their symptoms for 48 hours. The goal is to identify ingredients that cause bloating, head fog, congestion, headaches and more. 

哪些补品有“抗炎”作用?

Some supplements that have been shown to have anti-inflammatory effects include omega-3 fatty acids, 姜黄, 姜, 和维生素D. It is important to talk to a doctor or functional medicine specialist before starting any new supplement regimen.

什么运动可以减少炎症?

• 有氧运动:有规律的有氧运动已被证明可以 减少慢性炎症以及改善心血管健康和心理健康. 有氧运动，如散步, 运行, 骑自行车, swimming and even High-Intensity Interval Training (HIIT) are effective in reducing inflammation.
• Resistance Exercise: Studies have also shown that resistance exercise can decrease inflammation in the body. Lifting weights and using resistance band exercises can help improve the body’s anti-inflammatory response.

当你过度训练时，炎症会发生什么?

Lifting weights can help decrease inflammation in the body by increasing the body’s anti-inflammatory response. 然而, it is important to note that overtraining and not allowing enough time for recovery between workouts can lead to increased inflammation. 长期, this will affect your adrenal glands and your cortisol levels; cortisol levels can be tested and the exercise regimen can be adjusted to help your adrenals heal and thus improve your cortisol levels. 充足的休息, proper hydration and an increase in protein can help reduce inflammation after and between workouts. 

“有时候‘炎症’名声不好, 但是运动引起的低水平炎症是有益的. Our body adapts to it over time and, as a result, we have lower levels of overall inflammation. 现在, too much high intensity exercise without rest can cause a dysregulation of our immune system and result more inflammation. 这就是私人教练对你的成功至关重要的地方.”

Dr. 玛格丽特韦斯顿

私人教练在制定可持续的锻炼计划中扮演什么角色?

Personal trainers play a critical role in helping individuals create sustainable exercise plans that will help reduce inflammation in the body. They can directly work with individuals to determine their specific needs and create a tailored plan that incorporates both resistance and aerobic exercise — one that is challenging enough to see results, 但不是打败. 

炎症 is natural, but it can be a significant health concern if left unaddressed. 有规律的锻炼和健康的饮食可以帮助减少肥胖. 建立一个持续有效的锻炼计划是很重要的, as well as seek advice from a doctor before starting any new supplement regimen. 只要有合适的支持和资源, individuals can take control of their health and reduce inflammation in their bodies.

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作者简介

Dr. 玛格丽特韦斯顿 功能医学专家和 俄亥俄州哥伦布市的减肥医生. She specializes in creating sustainable lifestyle plans to help patients live better, 更舒适的生活. 作为唐纳森整形外科的健康专家，她经常雇佣 激素替代疗法, temporary supplement regimens and gut health optimization techniques to achieve life-changing results.

Dr. Weston is constantly researching new ways to assist her patients along their journeys and educating individuals everywhere when it comes to what they can do in their day-to-day lives to feel their best.