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Keeping inflammation levels in the body low should be a “keystone” goal in anyone’s health. High acidity levels in the body will affect the immune system, musculoskeletal system, and nervous system. Additionally, it will affect one’s digestion, sleep, and slow down recovery. Yep, keeping inflammation levels in the body low is IMPORTANT.
With all that in mind, here are three ways to reduce inflammation in the body.
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Get seven to nine hours of sleep at least five days a week.
When we rest, the body is working to recover. Hormones like human growth hormone and insulin like growth factors and testosterone are produced during this time and help bring the body back into balance. Breathing patterns regulate at this time as well which is key in keeping the blood alkaline, but we’ll talk about that in a bit.
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Increase raw food intake and severely cut back on processed sugar/high fructose corn syrup.
Sugar is highly acidic to the body and it disrupts blood glucose levels affecting insulin response in the body. Taking refined sugars out of one’s diet also limits the amount of processed food products someone consumes in general. This means there is an opportunity to increase the consumption of raw and whole food products. Which means more fruits and vegetables, especially dark, leafy greens that contain magnesium. Magnesium deficiency in the body is common. Our bodies get taxed on this important mineral because of adrenal fatigue caused by low to medium levels of stress on a daily basis. Magnesium has a hand in many processes in the body including, but not limited to, muscle contraction, ATP metabolism (creates energy), release of neurotransmitters, and vascular tone and heart rhythm (Oxford Journal). Oh, and did I mention that it is an alkaline mineral?
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Practice diaphragmatic breathing every day.
This is listed as number one for a reason. The average healthy adult is said to take 12 to 20 breaths per minute. That’s 17,280 per day. However, if we do not breath properly using primarily the diaphragm and some costal muscles in the lower ribcage, we are disrupting the gas exchange in the blood. Our bodies need to get rid of CO2 (carbon dioxide) caused by our own metabolism as well as the air we breath in. When our breathing pattern is undisrupted, our body can expire the CO2 that is created by our metabolism, keeping the blood alkaline. It also means that the alveolar and arterial concentrations of CO2 stay constant in the body and can self regulate along with our activity level (Recognizing and Treating Breathing Disorders, p.80). Breathing is altered by states of stress, activity level, fatigue, and digestion. Most of these changes occur subconsciously, making it necessary to consciously practice good technique.
Now, go get em folks! Chop wood. Carry water.
For more from Jeremy Pricer, head on over to A-Frame Athletics.
