How does chronic inflammation impede body composition results?

By Online Clean Health Master Coach Kim Leggett

Don’t think inflammation has anything to do with why you aren’t achieving your results? Think again.

Inflammation can actually be a massive contributor to weight fluctuations as well as a whole host of other grave health issues which, as a coach, you will want to get on top of to help your client be their healthiest selves!

What is Inflammation?


Inflammation is part of the body’s defence mechanism. It is the process by which the immune system recognizes and removes harmful stimuli and begins the healing process. This falls into two categories -acute and chronic. Chronic inflammation is that which is slow and long-term. It lasts for a prolonged period of times, typically several months and even years.

Diseases which stem from this type of inflammation are the most significant cause of death in the world. This includes diabetes, cardiovascular diseases, arthritis and joint diseases, allergies, and chronic obstructive pulmonary disease. Risk factors for chronic inflammation include age, obesity, diet, smoking, low sex hormones, stress, and sleep disorders.

How do you know if your client is suffering from chronic inflammation?


Common signs include body pain, constant fatigue, depression, mood disorders, GI distress, weight gain and frequent infections.

How can you reduce inflammation?


The good news – many dietary and lifestyle changes can be an easy way to start alleviating signs and symptoms of chronic inflammation. 

  1. Eat more anti-inflammatory food: Avoid simple sugars, refined carbs, high GI foods, trans fats and hydrogenated vegetable oils. Instead opt for whole grains, natural foods and a variety of fresh fruits and vegetables.
  2. Reduce intake of antibiotics an NSAIDs: Use of these medications causes harm to the gut microbiome which causes inflammation to the intestinal walls, often presenting itself as leaky gut. This causes a cascade effect and creates more chronic body-wide inflammation.
  3. Exercise regularly:  It is well known that obese and overweight individuals are systemically inflamed. Regular exercise can help not only control weight but also lowers pro-inflammatory markers.
  4. Reduce stress: Chronic stress is linked to greater risk of depression and the bodies ability to regulate its own inflammatory response. Doing more parasympathetic activities such as meditation or yoga can help alleviate the harmful effects of stress-induced inflammation.
  5. Sleep more: Ideally 7 to 8 hours is your ball park figure. This stimulates human growth hormone and testosterone which helps the body to repair itself. 

    References

Clean Health Fitness Institute. (2020). Performance Nutrition Coach Level 2. CHFI.  Pahwa R, Singh A, Jialal I. (2019). 

Chronic Inflammation. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/.

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