anti-inflammatory

fitnessinfo

The Connection Between Belly Fat & Inflammation

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If you don’t already have a long list of reasons to get rid of any excess weight in your waistline, this post explores the direct connection between inflammation and belly fat in detail. As more time passes, there is more research coming to the forefront to confirm that carrying extra weight on your gut area can have a detrimental effect on other parts of the body, including chronic inflammation which could then lead to diabetes, heart disease and more.

 

Diseases Linked to Belly Fat

·       High Blood Pressure
·       Inflammatory Bowel Disease
·       Type-2 Diabetes
·       Rheumatoid and/or Psoriatic Arthritis
·       Systemic Lupus
·       Psoriasis
·       Colorectal Cancer
·       Autoimmune Thyroid Disease
·       Multiple Sclerosis
·       Cardiovascular Disease
·       Sleep Apnoea

 

 

Why Is Belly Fat So Much Worse Than Fat in Other Parts?

If you have fat on the butt, back, legs or arm, this actually has very little effect in terms of causing serious harm to the body. The reason that abdominal fat is so bad is due in part to its proximity to the intestinal organs. The fat that is in your arms and other areas listed above, is called Subcutaneous Adipose Tissue, whereas the fat around your belly is called Visceral Adipose Tissue; also known as SAT and VAT.

Visceral Fat actually attracts immune cells known as Lymphocytes and Macrophages, which are responsible for releasing cytokines that disrupt your metabolism and end up causing more inflammation and more fat to accumulate in the belly region.

 

Fat increases inflammation in a number of ways:

1.     A Slower Release of Adiponectin (a protein which regulates blood sugar levels and breaks down fatty acids)
2.     An Increase in Adipose Tissue Hypoxia (a lack of oxygen reaching the fat cells)
3.     Decreased Release of Leptin (the hormone that tells you you're 'full')

 

Inflammation is stimulated when oxygen struggles to reach cells, and this happens to the fat cells when they are enlarged. When you put on weight, this causes your fat cells to become bigger, and as those cells transition from lean cells to the obese stages, there is less room for the oxygen (even when you lose weight you don't lose fat cells, you just shrink them, leaving more room for the oxygen). This specific process is strongly tied to metabolic irregularities.

In their normal healthy state, the bodily tissues will use oxygen to burn off any excess fat. Some essential immune cells actually depend on oxygen for their normal functioning energy. Other cells, which are the type you see in a person that is obese, such as inflamed immune cells, insulin resistant or metabolically challenged cell do not need oxygen for energy.

There is so much research that confirms the unforgiving effects that sustained belly fat can have on your body. Having an ‘apple shaped’ body is also strongly linked with having inflammatory diseases. On the contrary, those with a ‘pear shaped’ body who tend to store their fat on their hips have a lower risk of diabetes and heart disease in general. This is why some Doctors will measure out the circumference of a persons’ body in order to ascertain any people who may have an elevated risk of these issues.


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What Harm Can Be Caused By Inflammation?

Contrary to popular belief, inflammation is a serious issue. It is a complicated process that your body goes through in order to combat the effects of irritants, pathogens or cells that are damaged. Essentially, it is your body using its natural instinctive ability to safeguard itself through the removal of harmful substances. Simply put, it is part of the immunological response of your body, and it is a way of kickstarting the healing process.

If inflammation occurs within your body frequently, which can easily occur if you have a poor diet, your body might then become chronically inflamed which is essentially a type of autoimmune disease. This is a serious condition as your body will switch from its natural protective state, and turn instead to focus on attacking itself, which will undoubtedly result in more longer-term health consequences.

Chronic fatigue and joint pain are just two of the common symptoms of such a condition, in some cases, this inflammation even spreads to the gums in the form of Gingivitis. In some cases, there will be no warning signs externally or internally until a serious health concern prevails.

 

There are also many different types of foods that you can consume which are stated to help you to burn belly fat and fight-off inflammation within the body:

·       Broccoli
·       Cinnamon
·       Turmeric
·       Ginger
·       Green Apples
·       Spinach
·       Strawberries
·       Salmon
·       Avocado
·       Lemon
·       Leek

 

This is not an extensive list by any means, but it will help to get you started and back on track. Nobody wants to carry around excess weight on their belly; however, if you were looking for that extra bit of motivation in order to kick-start your new abdominal regime, we hope you found the inspiration and information you were looking for in this post.

other

The Forgotten Mineral: Why You Need Magnesium

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Magnesium is a vital mineral for both the brain and the body. However, many people don’t actually know just how important it is, and the many advantages that including it in your diet can bring. In this post, we highlight some of the foremost benefits that Magnesium can deliver.

Essentially, Magnesium is a mineral that is involved in more than 500 different bodily reactions, it is within every cell, and it is vital for the correct functioning of those cells. 

 

Exercise Performance

Magnesium helps to transform the food you eat, into energy the body can use. It helps with exercise performance in a number of ways. First of all, muscle movements are improved with Magnesium. It depends on which type of exercise you are doing; however, it is said that you need to increase your magnesium intake following exercise, in order to get the desired boost. Magnesium also helps to transport blood sugar into your muscles while also helping to get rid of lactic acid, which when left to build up, can cause a great deal of pain. 

Interestingly, during a study that was conducted, it was apparent that Volleyball players who took a supplement of 250Mg daily, where able to realize improvements in their arm movements as well as in their jumping capabilities. 

 

Reducing Blood Pressure

Magnesium can help to reduce both systolic and diastolic blood pressure. 

There are a number of studies to back this up. However, it is most effective on those individuals who have high blood-pressure, to begin with. 

 

Combatting Type-2 Diabetes

Magnesium is considered to be extremely effective for those who have type-2 diabetes. Not only does having a low intake of this mineral contribute to the likelihood of getting the condition; by adding it to your diet, you are less likely to get this. Taking Magnesium can result in blood sugar improvements and Haemoglobin A1c levels as well.  

There have also been many independent studies that show Diabetes patients who have lower than acceptable levels of Magnesium are then faced with having to deal with the inability of their insulin to be able to keep their sugar levels at bay. 

 

Anti-Inflammatory Advantages

There are definitive links between a lack of Magnesium in your diet and chronic inflammation. Foods that are enriched with Magnesium can help to reduce inflammation. A couple of great examples are dark chocolate and fatty fish such as Salmon. 

Having a lack of Magnesium in your diet has been studied in detail, and results show that it can drive obesity, aging, and chronic disease. 

 

Relieves Symptoms of PMS

Pre-menstrual Syndrome affects so many women of all ages. Magnesium has been proven to help alleviate some of those symptoms and offers a way to combat problems with low-mood, water retention and more. 

Research has proven that Magnesium supplements can help with the muscle cramps often caused by PMS due to its muscle relaxing qualities.

 

Aides Treatment of Asthma

Magnesium has been strongly linked with Asthma, and if you suffer from this condition, you’ll be pleased to know that increasing your Magnesium intake can help to ease the wheezing that comes with Asthma, it also helps to regular and controls the breathing, along with helping to relax your bronchial muscles to make breathing easier. 

There have been many studies into the benefits of Magnesium for Asthma sufferers which have proved that it can help to treat symptoms caused by the illness. 

 

Produces Collagen

Contrary to popular belief, Collagen is something which can help the entire body. Magnesium stimulates the same proteins that are needed to produce collagen, meaning it can serve to improve the health of your hair and your skin.

Research has proved that having more collagen in your body can help with digestion, hormonal balancing and joint and bone health in general.  

 

Helps with Bladder Control

Magnesium can help you to keep proper control of your bladder by helping to fight infections, nephritis, and interstitial cystitis. 

 

Healthy Teeth

Given that the bones are responsible for the most consumption of Magnesium within the body, it’s no surprise that this mineral can have a huge impact on the health of your teeth. Magnesium is responsible for the absorption of calcium within the body, it can, therefore, help you to have strong bones and healthy teeth. 

So now you know just some of the benefits of having magnesium in your diet, the next logical questions are, how do you get more of this mega-mineral into your body? Of course, you can take supplements. However, there are also a few other ways you can easily introduce more into your day-to-day regime by consuming foods that are naturally rich in Magnesium.

  • Black Beans

  • Cooked Quinoa

  • Halibut 

  • Cashew Nuts

  • Avocado

  • Salmon

  • Pumpkin Seeds

  • Dark Chocolate

  • Boiled Spinach

  • Almonds 

  • Mackerel

Simply put, Magnesium is essential for your body, whatever your age and whatever your condition. Without enough of this exceptionally beneficial mineral, your body will not be able to perform to its optimal ability. 

 

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Food

Recipe: Tea To Reduce Bloating

I know I am normally not supposed to eat bread, and most of the time I avoid it, but lately I have been adding a bit back into my diet to see how it goes. It was fine at first, but now all of a sudden I am super bloated, and I don't mean a little bloated, I mean crazy balloon belly bloated with a painful stomach. To help reduce that I will be cutting bread out of my diet again but I also like to make a tea and I thought I would share the recipe with you guys! It works best if you have 2-3 of them in a day.

The main ingredient in the tea is crushed fennel seeds. Fennel can be used to treat heaps of digestive problems like bloating, loss of appetite, heartburn and even IBS, it has great anti-inflammatory properties. 

Ingredients:

  • Peppermint Tea (optional)
  • 1 tsp fennel seeds
  • Boiling water

Method:

  1. Crush fennel seeds with a mortar and pestle (or just with the back of a spoon if you don't have one)
  2. Place seeds in a strainer
  3. Add boiling water and (optional) peppermint tea to a mug/teacup
  4. Steep the fennel seeds in the tea for about 3-4 minutes before drinking

If fennel works for you too I'd love to know!