When we stub our toe, it's common to feel pain and see swelling occur within minutes. And though the pain and swelling are uncomfortable, usually an application of ice and resting the toe overnight will lead to an improvement the next day.

 

While acute inflammation is a safety mechanism , our body has to bring blood, white blood cells and other elements of healing to an injured area . C hronic inflammation - the internal kind we can't see - is a serious condition that can lead to many different health issues.

 

The chart (right) outlines how our body is impacted by inflammation. Without requiring you to be an M.D. or a super-powered Sherlock Holmes, how can you know if inflammation is a problem for you? And what can you do about?

 

Start with the basics. You probably have inflammation unless you're eating a super clean plant-based diet. One of the best indicators can be a recurring health issue that never seems to be resolved. Something as simple as bloating can be a clue. Does a case of bronchitis flare up regularly? Do you have acid reflux, or feel sluggish most of the time? Our busy lives and "quick fix" mindset tend to steer us to a pill. Yet medication won't get at the root of problem.

 

A deeper conversation with your provider could help you find the source. The first step might be a blood test to look at sedimentation or c-reactive protein levels. Or your provider might first look at your diet and lifestyle choices. After evaluating whether the inflammation is caused by acute or chronic inflammation, you and your provider will explore changes in diet, lifestyle and exercise to improve the condition.

 

One of Dr. Levitt's patients was concerned with waking up to find her hands swollen . Dr. Levitt suggested she stop consuming dairy and gluten (both cause inflammation) and three weeks later the issue was solved. The patient was liberated from pain by making a simple modification in her diet.

 

An extreme example might involve a heart attack. This issue that got you to that life or death moment didn't start that day. It was inflammation silently wreaking havoc on your body over time.

Until next time: try avoiding dairy for three weeks and see how you feel! ( Post your thoughts on our Facebook page. You might even find it will help you lose weight.)

Turmeric, garlic and ginger rank at the top of the list for foods that can reduce inflammation. This simple recipe for Turmeric Chicken and Broccoli Stir Fry will help you kick start your quest for reducing inflammation.

But what makes turmeric, garlic and ginger great anti-inflammatory foods?

Turmeric's primary compound, curcumin, is its active anti-inflammatory component. This rising star has been found to have antioxidant, antiviral and anticancer properties and can be consumed every day. Add a dash to your cooking or use fresh, as in our featured recipe.

Within the same family is ginger. Dubbed "one of the most versatile foods to have in your home medicine cabinet," this spice can be used fresh, dried or in supplement form and extracts. Ginger is an immune modulator that helps reduce inflammation caused by overactive immune responses.

Garlic, another ingredient in this recipe, is also known for its great anti-inflammatory properties because its high sulfur content prevents the activation of inflammatory enzymes in the body.

While what we put in our bodies is the best means of reducing chronic inflammation, the importance of exercise comes in second. Research shows that even short bursts of high intensity activity, as few as three times a week, may be an alternate to a sustained exercise regime that could be unattainable for those with a busy lifestyle. ( Watch the ibuprofen intake as another culprit for inflammation.)

A recent article in Time on High Intensity Interval Training (HITT), sheds light on a not-so-new trend that is proving practical, enjoyable and beneficial. HITT alternates short bursts of vigorous exercise with brief periods of active recovery. Think of it as a one-minute sprint followed by a three-minute walk.

HIIT workouts are appealing for a variety of levels:

To get an idea of at-home HIIT training options read more in these   Huffington Post and Self articles.

(Special note: Whichever exercise regimen you prefer, it can be quite frustrating if there are areas of stubborn fat that won't go away. IPC now offers Sculpsure, a breakthrough in non-invasive body contouring that will remove inches from your body. Find out if you are a candidate for this procedure with a no-cost consultation.)

Innovative Primary Care offers a number of supplements that have been proven to reduce inflammation or prevent it from becoming a chronic condition. The supplements offered by Dr. Levitt have been safely-sourced to ensure the highest quality product. Typical over-the-counter options don't always contain what they say or have the complementary ingredients that help with the appropriate absorption. As always, we encourage you to speak with your IPC provider before beginning a supplement regime.

Alpha Lipoic Acid - helps prevent certain kinds of cell damage in the body, and also restores vitamin levels such as vitamin E and vitamin C. There is also evidence that alpha-lipoic acid can improve the function and conduction of neurons in diabetes.

Fish Oil - the key ingredient in Fish Oil (Omega-3 fatty acids) are essential nutrients that are important in preventing and managing heart disease. This is a favorite of Dr. Levitt's.

Circuplex - A great antioxidant and anti-inflammatory supplement, this provides curcumin, derived from turmeric, along with a black pepper extract to keep your inflammation down and improve your joint/muscle and neurologic/cognitive support.

Please call our office at 480.776.0626 or ask to see our supplement section the next time you are at the office for more information about these and other products available through IPC.