Manating 02 August Managing inflammation through exercise Accepted: 09 December Managing inflammation through exercise Published: 09 January Roca-rodríguez, M. Hotamisligil, G. A cytokine released from adipocytes that has anti-inflammatory effects and acts as an insulin sensitizer. Learn why weekend exercise may be just as good as being active every day.

Managing inflammation through exercise -

Think about it: When it comes to all of the ways you can manage inflammation, what you don't do could be equally important as the changes you do make.

First, let's back up for a second and talk inflammation, and what it actually means. According to the National Institutes of Health , "very generally speaking, inflammation is the body's immune system's response to an irritant.

This type of short-term inflammation is a normal part of life. But when it hangs on for a long time, it can lead to a number of conditions, ranging from heart disease and high blood pressure to diabetes and cancer.

Some habits that are known to decrease inflammation include eating anti-inflammatory foods—such as leafy green vegetables, salmon and strawberries—managing stress and getting enough sleep. Fitting in regular exercise is another effective way to reduce inflammation.

However, a lot of people think that you need to exercise at a high intensity, or for many hours per week, in order to get the benefit. And the reality is that this could actually increase your risk of inflammation and the diseases that come along with it.

There's no question that regular physical activity is wildly beneficial to both long- and short-term mental and physical health. The list of benefits is extensive, and includes "reducing the risk of cardiovascular disease, improving metabolism and weight control, as well as generally strengthening the heart, muscles and bones," according to research published in Brain, Behavior, and Immunity.

The research revealed that "as little as a minute session of moderate treadmill exercise can have anti-inflammatory effects. Our body produces inflammation in response to any kind of exercise, which can be a good thing since low doses of it are crucial to building stronger muscles and helping you recover after each session.

People who increase their exercise too quickly, skip rest days or consistently work out hard or for a lot longer than the recommended minutes a week can be at risk.

The immune system may go into " threat mode ," reacting against the joints, intestines or other organs and tissues as if they pose a health risk. This inflammatory response may ultimately damage the body instead of helping and healing it.

So what if some of the specific details of our exercise habits are working against us? While mild inflammation and soreness can be expected after a workout, more severe and longer-lasting inflammation can be a sign that more demand is being placed on your body than it can handle, and that your routine may need some restructuring to protect yourself long-term.

Some of the hallmark symptoms of inflammation include muscle stiffness, pain or tenderness, swelling and a feeling of heat in certain areas of the body. If any of these ring true for you, it may be your body telling you it needs some time to rest and recover.

Active rest days are so important for reaching your lifestyle goals, for good overall health, and to reduce inflammation. They are not about slacking off. Rather, they support the rest and recovery your body needs in order to remain strong and healthy. Apply a cold pack or compress to the areas of your feet and ankles that are prone to inflammation for about minutes.

Make sure that your source of cold never directly touches you, as that can increase your risk of skin damage. Always wrap your pack or compress in a thin towel first. A high-salt diet has been connected to an increased inflammation response in the body, which can potentially make your after-workout consequences worse.

For many people, a goal of consuming less than 1, mg of sodium per day is ideal, but please consult with your primary care physician on whether a different goal is better for your particular needs.

Be mindful of processed foods and keep an eye on nutrition labels to avoid taking in more salt from surprising sources.

Staying properly hydrated can help reduce the effects of inflammation by ensuring a better balance of fluids and a higher elimination rate of inflammatory triggers in the body. Different people require different amounts of water per day.

A better guideline is to drink half of your weight in ounces e. If you weigh pounds, you would drink 90 ounces of water. Keep a steady intake of water throughout the day, but of course, make sure you have fluids while working out as well. Taking about 10 minutes to stretch before and after intense activity helps prepare your body to adjust to changes in demand, and has been linked to reduced inflammation in some studies.

Stretching should focus on the areas you find become inflamed, as well as areas connecting to them. If you find inflammation around the back of your heel, for example, make sure stretching incorporates your arch area and calf muscles as well. Stretching before activity should be more dynamic in nature, meaning you should be moving more instead of holding still in specific positions.

A healthy diet, exercising regularly, getting enough sleep, maintaining good oral health, and reducing stress all reduce inflammation.

If those strategies seem too big to take on all at once, just start with small steps in their direction, such as the following.

Eat fatty fish twice a week. Here's that salmon dinner we mentioned earlier. Salmon and other fatty fish such as anchovies, halibut, sardines, and tuna contain omega-3 fatty acids that reduce inflammation.

They may even help lower the risks for stroke and for the type of brain inflammation associated with Alzheimer's disease," says Dr. We need to get them from food. Get a new mattress. Does your mattress make you toss and turn? Shmerling says. Regularly missing sleep contributes to obesity, which is also linked to inflammation.

Getting seven to nine hours of sleep per night is associated with reduced risks for many chronic diseases, including dementia. Brush your teeth regularly. We're all supposed to brush our teeth twice per day, and floss them at least once per day.

It's necessary to brush away the bacteria that can inflame the gums, lead to infection, and cause inflammation or infection elsewhere in the body.

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