Beaufort Health and Fitness: 4 Pillars Of Inflammation
“Hey! What’s going on? I thought of doing a video on the 4 Pillars of Inflammation and Oxidative Stress. And this is a very important topic because those are the things that create disease, heart disease, diabetes, cancer, etcetera. And so we want to reduce chronic inflammation and oxidative stress but before I go on to those 4 pillars I think it’s important to explain what is inflammation. Inflammation is essentially when there’s an injury or a disease or something like that there’s increase of the blood supply to that area which is why it gets red and hot so that cytokines can help prepare the area. And so and this is just the basic aspect. It’s an immune system response, right? and keep in mind that 70-80% of your immune system is in your gut. So that can last for days, it can last for weeks but we want to stay away from which produces disease neurological disorders to as well is chronic inflammation and chronic oxidative stress.
In today’s day, a lot of people are walking around with chronic inflammation. So if you have joint inflammation on a daily basis, weekly basis, then there’s a few things you need to analyze. Okay so, it’s gonna come from:
- Your Activity Level- Exercise actually helps a good inflammatory response. Exercise can actually help reduce inflammation, right? so something like arthritis it’s actually good for it. Now if you train too hard, too much, too often which you know depending on a person could be everyday for a couple of hours a day, that would be overtraining then you could cause oxidative stress creating more free radicals when you workout you create free radicals. If you don’t have enough antioxidant to neutralize the free radicals then you get in trouble. So if there’s too much oxidative stress it can cause chronic inflammation and it can lead to you know microtrauma and inflammation.
- How Much Sleep– Sleep is so important for recovery, for everything. It helps you to recover from injuries, exercise, stress for the day, leading to number 4.
Okay, so those are the 4 pillars of chronic inflammation. So, it’s never going to be one of those things. It’s usually a combination. So, how’s your stress level? do you have a way to deal with your stress level? do you meditate? do you go for walk in the woods? do you reduce your stress level through going to the beach? So, if you have chronic inflammation, that is one way. Improving your sleep; Sleeping better, if you have an issue with sleep you know some people deal with insomnia, there’s certain ways that you could help that out, food is a good way, not drinking coffee, not drinking alcohol, those are proven to keep you from going into REM sleep which is where most of the recovery process is done, right? So exercising, for the most part I don’t know… I know very few people who over train, very very few. Most people under train. They train 2-3x a week, that is not over training, that is not enough to cause chronic inflammation and the joint. Someone said to me “I think it’s the heavy weights that I’m using.” It’s not possible if you train an hour a week to have chronic inflammation from that. You should look at the other areas and number 1 specially nowadays would be nutrition. So you can be putting bad fats into your body that cause more oxidative stress, that cause more inflammation or genetically modified foods that change the gut bacteria that cause more inflammation so, a good bacteria in your gut helps reduce inflammation, bad bacteria can raise oxidative stress and inflammation. So, cleaning your diet right? gluten can cause an autoimmune response because of the proteins look like a parts of our body and if it gets in the bloodstream the immune system will actually attack the protein and it could attack your joints because it has it’s similar make up, it has protein and gluten.
So, you know… what are you responding to? Dairy? do you have an issue with dairy? Do you have an issue with gluten? Do you have an issue with…whatever. Some people have different allergies that cause inflammation so everybody is different and figuring those things out will…” [Video cut off at the end]
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.