How to Reduce and Prevent Inflammation
We usually think of inflammation as something that affects our muscles and joints, causing them to swell and ache. We observe these manifestations when people are injured causing knee pain or elbow pain from injuries like an ankle sprain. This suffering from pain and tenderness is actually our body’s normal protective response to restrict our body from further activity to cause more injury. For those acute inflammation incidences, we need to temporally put pressure near the heart end and apply ice to the injured area to discontinue bleeding and swelling. With time, we expect our body to reduce the inflammation and resume as normal. However, there are some conditions when the body is in a constant low grade heat or chronic inflammation, like rheumatoid arthritis, psoriasis, or celiac disease this is even observed with kidney stone, gall bladder stones, and high cholesterol.
Cancer is another disease linked with chronic inflammation/toxins. Over time, chronic inflammation can cause DNA damage and lead to some forms of cancer, according to the National Cancer Institute. More recently, science has made it clear that inflammation is also part of what causes poor blood flow through the arteries, causing problems in the body’s circulator system and the heart. Obesity and unhealthy eating habits can increases inflammation in the body. Autoimmune disorders like Lupus, Multiple Sclerosis can cause chronic inflammation in healthy and unhealthy people. But really, the root cause of inflammation is a dysfunction of the metabolism, or digestive process. It is the body’s normal defensive response to excess internal heat.
In Traditional Chinese Medicine, there are two energy measurements: Yin and Yang; which is present in everything. Yin represents cold, water, dark….and Yang represents hot, fire, light…..both energies need to be balanced in order to keep everything in shape. In our body, our organs need fire/heat to keep our body temperate normal and operate every part of the body well. However, if the fire is too strong, that will cause fever or infection or inflammation. In Chinese, fire is 火 (pronounced huo), inflammation is 炎(pronounced yan). As you can see, 炎 has two 火, means too much fire or excess heat.
Excess heat can be caused by stress, too heavy of a diet, and eating the wrong kinds of foods, and extreme environmental heat.
How to reduce and prevent inflammation?
Stress management is an important part of our daily task especially at the end of the day, we are able to unwind ourselves, release tension, and allow energy to flow. When there is ongoing or long term stagnation that is unaddressed, excess heat/toxins will be generated. Having acupuncture treatment regularly always helps people de-stress, calm the mind and body and achieve anti-anxiety. Once the whole body’s Qi/blood is flowing freely, the stagnation opens up, heat is reduced, and the inflammation will disappear. On top of acupuncture treatment, cupping is very helpful to clear excess heat and detoxify the body.
An anti-inflammatory diet is essential along with a low calorie diet. The meaning of “calorie” is, after all, a unit measurement of heat or energy. Simply put, ingesting more calories creates more heat in the body. If the calories aren’t being burned through physical activity, then they are stored in the body as excess fat. Fat not only weighs you down, but triggers the immune system, which tries to attack the fat as if it was a foreign substance. Carrying excess fat acts on several levels to create detrimental inflammation within the body, causing more Qi/Fluid blockage and that blockage creates more inflammation.
Second, anti-inflammation diet is cool or cold food. If you are an Art of Wellness member, you know what group of food you should stay on, either cooling food, like majority of vegetable, and fruit or add more warm/hot food kale, mustard green, turkey, walnut, black bean, ginger pecan, lamb to tonify your Yang. Besides of working on appropriate diet, having herbal supplements is very especial assisting reduce inflammation. Cause herbs are from plants, carry stronger energy than our food. Due to the poor taste, we do not consider eat them like other vegetable. It is important to pay attention not only to what you eat, and how much, but also how you eat, and when. Many people’s eating habits lead to poor digestion.
Eat sitting down. The body draws both blood and Qi into its center – the stomach and spleen – in order to digest food. Eating while standing or walking, or trying to concentrate on some other problem, draws much-needed energy to the extremities or the brain, away from the digestive process. And also , should eat in a relaxed environment avoid arguing.
Chew food thoroughly. Failure to chew adequately means that the rest of your digestive system has to work harder to break down your food into usable nutrition.
In general, choose more fresh, raw, and lightly cooked foods, and avoid baked, fried and heavily processed foods. These foods retain the heat energy that was used in their preparation, and that creates more heat inside you.
Increase your use of bay leaf, cilantro, dill and other herbs like rosemary, thyme, and oregano, all of which have anti-internal heat properties. Choose high Omega-fatty-acid fish such as salmon, and good quality fish oils. Eat lots of leafy greens. Avoid coffee, and drink green tea instead. Fermented foods such as pickles, sauerkraut/kimchee, miso and tempeh help to heal and promote good balance in the intestines. Shitake mushrooms are a source of copper, a rare nutrient, important in the prevention of arterial inflammation.
It probably comes as no surprise that we recommend cutting back on unhealthy fats (trans fats, processed cooking oils, and fatty red meat). And avoid sugar as strictly as possible, as sugar consumption leads to insulin resistance and is a major cause of inflammation.
Avoid the nightshade vegetables: peppers, eggplants, potatoes and tomatoes. This includes spices and seasonings made from peppers, such as paprika and red pepper flakes. These foods can irritate the intestines, affecting their permeability and setting off unwanted immune responses. These in turn lead to inflammation, muscle spasms and stiffness.
What to Eat to Beat the Heat/inflammation
In Chinese culture, we drink mung bean soup during the hot days of summer. Cooked mug beans cool down our internal body heat and detoxify the body. We even feed this soup to people who are suffering from heat strike. Mung Beans are very nutrition, offering easily digested proteins, and do not create gas like other beans can. Their natural sweet flavor and bright green color are pleasing, as well.
Try this simple recipe:
- Add one cup of mung beans to six cups of water
- Bring to a boil, simmer for 5-10 minutes
- Sweeten by adding Asian pear or add a pinch of salt and eat as a soup or tea.
- Or simply one table spoon of mung bean with two cups of boiling water, cover with lid, drink this tea when it is in room temperature. Refill two cups of water boiling water again in remained mung bean container, repeat 2-3 time, eat the mung bean at the end.
To ice or not to ice?
In the early hours of the morning, it is always best to drink liquids that are body or room temperature, in order to protect the fire of the digestive system. In the afternoon on a very hot day, it is generally OK to have a cold or iced drink to refresh yourself. However, women who are about to have or who have their menstrual period should never drink ice-cold beverages. The stomach sits right above the uterus, and the action of cooling down the female organs too much can cause cramping. And of course, we would always advise against drinking sugary iced coffee drinks, which can actually cause dehydration.