Mind-Body Inflammation Harmony
In this little series on chronic inflammation we’ve touched on what it is and why it’s so important to get control of it for over health (Blog 1). We’ve also looked at what foods can help inflammation and what foods to avoid (Blog 1). Then we delved into the link between inflammation and chronic pain (Blog 2). In this third blog I’d like to bring to life the real link between the mind and body and inflammation, giving you some real pragmatic tools that you can start using now, to support your journey on reducing inflammation throughout your body.
What I love about this is that these tools and practices aren’t new. They aren’t the latest fad. These are ancient practices that have been used by humans for thousands of years. So although some of you might be reading this thinking, this is a bit woo-woo, it’s not! Now the science is backing up what millions for millennia have always known to be true. That the mind and body connection is inseparable and can be used to heal.
Understanding the Mind-Body Connection:
The mind and body are intricately linked, with thoughts, emotions, and stress levels having a profound influence on physical health and well-being. Chronic stress, anxiety, and negative emotions can fuel inflammation in the body by activating the sympathetic nervous system (your fight or flight response) and allowing pro-inflammatory proteins to be released.
On the other hand mindfulness practices (those that bring you into the moment of the hear and now) such as meditation and yoga can counteract these inflammatory processes by turning on the rest and digest response which promotes emotional resilience, and fosters a sense of inner calm.
Meditation: Cultivating Inner Peace and Inflammation Reduction:
Meditation is a really powerful tool which can have a huge impact on reducing inflammation. Through regular meditation practice, you can learn to observe your thoughts and emotions without judgment, cultivate a sense of inner peace, and get a grip your body's stress response. I kid you not, your reaction time to silly things teenagers do, for example, does increase so you aren’t that reactive. Research has shown that meditation can reduce the expression of genes associated with inflammation, reduce levels of inflammatory markers in the blood, and promote overall well-being.
So as I’ve said in previous blogs, if meditation is new to you. Start small. 3mins a day is all you need and build from there. Use apps that will support you like Insight Timer, Breathe or Calm or others. The key is consistency.
Yoga: Uniting Mind, Body, and Breath for Inflammation Relief:
Yoga, an ancient practice that combines physical postures, breath work, and meditation, offers a holistic approach to inflammation reduction. By synchronizing movement with breath and fostering mind-body awareness, yoga can help you release tension, reduce stress, and relax you. Studies have demonstrated that regular yoga practice can decrease levels of inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6), improve immune function, and enhance overall quality of life.
I do a 20-30min yoga practice 6 days a week using doyogawithme.com and love it! It gets my body and mind in the right frame to tackle the rest of my day.
The Science of Mindfulness:
Mindfulness is all about being in the here and now. So by mindfully walking, for example, you’d notice each step you take. How it feels underfoot, your breathing and your arm movements. You are mindful of the entire act of taking a step, then another one. As I said earlier, these practices are ancient, but science is rapidly catching up. Studies suggest that mindfulness interventions can adjust the activity of the hypothalamic-pituitary-adrenal (HPA) axis, the body's primary stress response system, and activate the rest and digest response, the rest and digest system. This leads to reduced inflammation and enhanced resilience to stress.
Incorporating Mindfulness into Daily Life:
To harness the anti-inflammatory benefits of mindfulness practices, think about bringing the following techniques into your daily routine:
Mindful Meditation: Set aside a few minutes each day to practice seated meditation, focusing on your breath, bodily sensations, or a specific mantra or affirmation.
Yoga Practice: Engage in regular yoga sessions to cultivate strength, flexibility, and mindfulness. Explore different styles of yoga, such as hatha, vinyasa, or yin, to find what resonates with you. I change mine up daily with how I’m feeling, which is why I love the site I mentioned above as it’s got so many variations and different teachers too.
Breathwork: Experiment with deep breathing exercises such as diaphragmatic breathing, alternate nostril breathing, or box breathing to promote relaxation and reduce stress.
Mindful Movement: Infuse mindfulness into your daily activities by bringing awareness to the present moment. Whether walking, eating, or washing dishes, practice being fully present and attentive to your experience. It’s a strange thing to do but equally interesting. Stay curious and give it a go!
Alongside eating the right foods and staying away from what can cause inflammation, bringing in mindfulness is a fantastic way to help keep inflammation and all the negative illnesses associated with it, at bay.
Put the mask on you first, create an anti-inflammatory lifestyle and thrive again!
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