www.womanthismonth.com February 2018 LIFESTYLE | wellbeing 43 So, what if I don’t treat it? Chronic inflammation releases a downpour of damaging substances that, over time, can make your body very sick. This condition needs to be controlled for your long-term health and wellness. “If left untreated, it can cause damage to the heart, brain and other organs. It plays a role in almost every major disease, like heart diseases, diabetes, cancer, Alzheimer’s disease, rheumatoid arthritis, Crohn’s disease, ulcerative colitis, amongst others,” says Diana. She advocates that patients with the above-mentioned symptoms consult with a physician, as the treatment depends on the type of disease, medical history and severity of symptoms. OK, what can I do for myself? Diana first suggests tweaks in your diet. She says: “An ‘anti-inflammatory diet’ is basically a balanced diet rich in healthy fats, fruits, vegetables with little red meat. When we talk about inflammation we directly think of Omega-3 fatty acid as EXERCISE ELIMINATES INFLAMMATION A detailed study shows that as little as 20 minutes of regular brisk walking can reduce inflammation. Each time we are physically active, the body benefits at a cellular level. But remember, over-exercising is counteractive to the purpose. It’s important to give your body time to recover from strenuous exercise. Switch workouts every day so you are not taxing the muscles and be sure to enjoy exercise-free days too. Turmeric Curcumin in turmeric has powerful inflammation-arresting properties. Add generously to food while cooking, or have a hearty turmeric latte, perfect for the season. Combining it with black pepper increases curcumin’s bioavailability by 2,000 per cent. Almonds and Walnuts These nuts are the richest known sources of Omega-3 fatty acids. The body converts beneficial fatty acids into cannabinoids, which in turn help to cut down inflammation. A handful of these nuts makes for a healthy snack every day. Ginger This culinary spice is shown to reduce inflammation and speeds up muscle recovery. Due to these effects, it has been clinically shown to reduce knee pain in patients with osteoarthritis. Sip on ginger tea regularly to reap its benefits. it is considered anti-inflammatory. Do include it in your diet – more fatty fish, walnuts, chia seeds, flaxseeds and canola oil.” She also mentions including antioxidants found in most fruit and dark leafy vegetables. “We should include highfibre food, whole grains and legumes and exclude as many saturated fats, fried and processed foods as possible. Besides nutrition, physical activity should be a priority for at least 90 minutes per week and we must aim for enough sleep,” she says. To conclude, Diana says: “Nowadays our lifestyle is directly affecting our health. We should always think of prevention rather than treatment. Aim for a healthy lifestyle, good nutrition and activity, especially if you have certain risk factors. and always seek the help of qualified health professionals."
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