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What Is Inflammation and How to Manage It as You Age

What Is Inflammation and How to Manage It as You Age

As we get older, we get a few more wrinkles and aches and pains, and we also become more inflamed. Inflammation is common, and it can be indicative of greater health issues. Good news is, there are things you can do to keep inflammation under control, including engaging in a full body workout like the Curves Circuit and eating anti-inflammatory foods. Here’s an overview of inflammation—what causes it, what it does to your body, and what you can do to keep it at bay.¹

What is Inflammation?

Inflammation is your body’s way of trying to heal injury or fight off invaders, like bacteria, viruses, or chemicals. When you encounter an injury or invader, your immune system sends out cells that stimulate an inflammatory response to try to trap any offenders and start the healing process. The result of this inflammation is pain, redness, swelling, or bruising. The problem is, inflammation can spread to other parts of your body as well, where it does more harm than good.

There are two types of inflammation—acute inflammation and chronic inflammation.

Acute inflammation is your body’s response to a sudden injury or invader, such as a paper cut on your finger. To heal your finger, your body sends inflammatory cells to the sight of the cut. Symptoms of acute inflammation include pain, swelling, redness, and heat.

Chronic inflammation is inflammation that continues past an initial injury or invader. Your body continues the inflammatory response long-term. Symptoms of chronic inflammation include joint pain, weight gain, skin rash, abdominal pain, fatigue, chest pain, fever, and mouth sores.²

The Danger of Chronic Inflammation

When chronic inflammation goes unchecked, it can slowly damage your body and increase your risk for certain diseases and conditions. It can damage your arteries, organs, and joints, and lead to fatty deposits around your arteries.

The treatment for chronic inflammation is first to fight back against lifestyle habits that may be contributing to it, such as smoking, drinking too much alcohol, gaining weight, and avoiding physical activity. Some medications can also help fight inflammation, as can following an anti-inflammatory diet.3

How to Reduce Inflammation:

Here are some things you can do to reduce inflammation in your body:

Manage stress

Research has shown, psychological stress can trigger inflammation.³ When the stress hormone cortisol stays elevated, it can have inflammatory effects. To reduce the stress in your life:

Engage in a regular exercise routine like the Curves Circuit

Try mindful meditation or deep breathing techniques, like our Curves, at-home workout MyCurves On Demand Audio Category
Practice yoga with MyCurves On Demand’s Balance Category

Increase physical activity

Low impact full body exercise routines like the Curves Circuit can lead to acute inflammation immediately following your workout, but it has anti-inflammatory effects long-term. And because it boosts serotonin levels, exercise helps fight psychological stress as well.⁴ If you are utilizing MyCurves On Demand, the Body Basics and Balance Categories are great low impact classes.

Reduce alcohol intake

Alcohol consumption, particularly in high amounts, can cause inflammation in your gut and throughout the rest of your body. To prevent inflammation that may result from alcohol, drink no more than one drink a day if you are a woman, and no more than two drinks a day if you are a man.⁵

Quit smoking

Unless you live under a rock, you know smoking is one of the worst things you can do for your health. One reason being it increases inflammation. If you smoke cigarettes, quit.⁶

Lose weight

Weight gain causes inflammation, and inflammation causes you to gain more weight. To escape this vicious cycle, engage in a regular full body workout like the Curves Circuit and follow a weight loss eating plan that includes anti-inflammatory foods.⁷

Anti-inflammatory Diet and Meal Plans

Which foods cause inflammation? If you’re trying to reduce inflammation in your body, there are several inflammatory foods to avoid. Unfortunately, these foods are commonly eaten in the modern Australian diet and include the following:

Refined carbohydrates, such as lollies, pastries, and white bread
Red meat, such as burgers and steaks
Processed meats, such as sausage and hot dogs
Soft drink and other sweetened beverages
Fried foods, such as hot chips
Margarine, butter, and shortening.⁸

Which foods reduce inflammation?

On the flip side, there are foods that reduce inflammation. These foods tend to be fresh, whole, and high in nutrients. Here are some of the most powerful anti-inflammatory foods:

Whole grains: In one study, people who ate whole grains like brown rice, oatmeal, and barley, had lower levels of the inflammatory marker C-reactive protein than those who ate refined grains.
Fatty fish: Fish rich in omega-3 fatty acids, such as salmon, tuna, and mackerel, increase your levels of prostaglandins, which fight inflammation. Omega-3 fatty acids also lower levels of inflammatory LDL cholesterol, which can lower inflammation even more.
Flaxseeds: Flaxseeds also contain omega-3 fatty acids and are a good anti-inflammatory food for non-fish eaters.
Blueberries: Blueberries are high in antioxidants, which help fight inflammatory free radicals in your body. The fewer free radicals, the lower your inflammation. Cherries are another powerful anti-inflammatory fruit.
Edamame: Edamame is rich in two anti-inflammatory compounds—isoflavones and omega-3 fatty acids.
Green tea: Green tea is high in anti-inflammatory flavonoids.⁹

Understanding the Impact of Sugar on Fitness

Sugar has become ubiquitous in our diets, lurking in everything from sodas and sweets to seemingly innocent packaged foods. While the occasional sweet treat can be enjoyed in moderation, excessive sugar consumption can have detrimental effects on both our fitness goals and overall health. In this article, we’ll explore the impact of sugar on fitness and its role in exacerbating pain from inflammation.

Energy Levels: While sugar provides a quick energy boost, it’s often followed by a crash, leaving you feeling tired and lethargic. This rollercoaster effect can sabotage your workouts by reducing endurance and motivation.

Weight Management: Excessive sugar intake contributes to weight gain and the accumulation of visceral fat, particularly around the abdomen. This not only affects physical appearance but also increases the risk of obesity-related health conditions such as diabetes and heart disease.

Muscle Recovery: High sugar consumption can impair muscle recovery and repair processes by promoting inflammation and oxidative stress. This can delay recovery between workouts and hinder muscle growth and strength gains.

Insulin Resistance: Chronic consumption of sugary foods and beverages can lead to insulin resistance, a condition where cells become less responsive to insulin’s signals. Insulin resistance not only disrupts blood sugar regulation but also increases the risk of developing type 2 diabetes.

The Link Between Sugar and Inflammation

Inflammatory Response: Excessive sugar consumption triggers the release of pro-inflammatory cytokines in the body, leading to systemic inflammation. Chronic inflammation is associated with a wide range of health problems, including arthritis, cardiovascular disease, and autoimmune disorders.

Joint Pain: Inflammation plays a key role in the development and progression of joint pain conditions such as arthritis. Consuming high amounts of sugar can exacerbate joint pain by promoting inflammation and worsening existing inflammatory conditions.

Chronic Pain Conditions: Sugar has been linked to the development and exacerbation of chronic pain conditions such as fibromyalgia and chronic fatigue syndrome. By fueling inflammation and oxidative stress, sugar can amplify pain signals and contribute to the persistence of symptoms.

Managing Sugar Intake for Optimal Fitness and Pain Management

Read Labels: Be mindful of hidden sugars in processed foods and beverages, including condiments, sauces, and flavored yogurts. Because ingredients must be listed in order of weight, sugar is often listed under different names to disguise the amount that is actually used. Opt for whole, unprocessed foods whenever possible and prioritize natural sweeteners like honey or maple syrup in moderation.

Balance Macros: Focus on a balanced diet that includes lean proteins, healthy fats, complex carbohydrates, and plenty of fruits and vegetables. This helps stabilize blood sugar levels and reduce cravings for sugary foods.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support proper metabolic function. Avoid sugary drinks like sodas and sports drinks, which provide empty calories and contribute to dehydration.

Choose Nutrient-Dense Snacks: Choose nutrient-dense snacks like nuts, seeds, Greek yogurt, and fruit to satisfy cravings and provide sustained energy without the sugar crash.

Incorporate Anti-Inflammatory Foods: Include anti-inflammatory foods such as fatty fish, leafy greens, berries, and turmeric in your diet to help combat inflammation and alleviate pain.

While sugar may provide temporary satisfaction, its long-term effects on fitness and inflammation are far from sweet. By reducing sugar intake and prioritizing a balanced diet rich in whole, nutrient-dense foods, you can support your fitness goals, manage inflammation, and alleviate pain. Remember, small changes add up over time, so take steps to reduce your sugar intake and nourish your body for optimal health and well-being.

Curves Nutrition Program

If you’re trying to follow a healthy eating plan to lose weight, support your full body workout routine, and reduce inflammation, the Curves Nutrition Program can help. The program will help you eliminate inflammatory foods, boost your intake of foods that reduce inflammation, and help you lose weight and feel better overall.

To find out more about how you can make informed lifestyle and health choices, visit our blog under the ‘Live’ category! You can also learn more about how the Curves Circuit can benefit your lifestyle here.

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