Author: Michele Foster

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How to Overcome Failure: 9 Powerful Habits

Overcoming Failure

“Failures are finger posts on the road to achievement.”
C. S. Lewis

“I can accept failure, everyone fails at something. But I can’t accept not trying.”
Michael Jordan

“Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.”
Samuel Beckett

Oftentimes things go OK or even better than that.

But on some days they don’t.

You make a mistake, have setback or you simply fail. It’s no fun. But you can’t avoid it either unless you avoid doing anything at all.

So what’s needed is a smart and self-kind way to handle such situations instead of letting them lead to vicious self-beatings and to them dragging you down into negativity for the day or month.

This week I’d like to share 9 habits that’ve helped me with that. I hope they will be useful for you too.

1. First, just accept how you feel.

When you’ve just failed it will most likely hurt. Sometimes a bit. Sometimes a lot.

That’s OK. Don’t try to push it away by distracting yourself or by trying to push the responsibility onto the rest of the world (if you deep down know that this one’s on you partly or fully). And don’t try to paint it over with a smile.

I’ve found that it works better to not let yourself be lead away by those options or impulses.

But to just be with what I’m thinking and feeling. To try to accept it, to let it in and to hurt for a while instead of trying to reject it all and to keep it away.

Because when you let it in and accept it then it will go faster and in the long run be less painful to process what has happened.

If you reject how you really feel then those emotions will pop up at unexpected times later on and can make you moody, pessimistic, angry or sad.

2. Remember: you’re not a failure just because you had a setback.

When you’ve had a setback it’s very easy to start thinking that you will always keep failing in this area of your life. It’s easy to start thinking that YOU are indeed a failure.

Don’t fall for such a destructive and sometimes seductive self-fulfilling prophecy.

Instead, remind yourself that:

  • Just because you failed today or yesterday doesn’t mean that you’ll fail the next time.
  • The truth is that this won’t last for the rest of your life if you keep moving forward, if you take action and you keep learning and it doesn’t label you as some kind of failure (except if you decide to create that label in your own head).

Seeing what’s negative as a temporary thing instead of something permanent is an essential key to an optimistic attitude and to keep going forward in life.

3. Be constructive and learn from this situation.

See it more as valuable feedback and something you can use to improve rather than only a big blow and setback.

I’ve found that the simplest and most helpful way to do that is to ask myself better questions (instead of the common ones that send you off into a negative spiral).

Questions like:

  • What’s one thing I can learn from this?
  • How can I adjust my course to avoid this trap/making the same mistake and likely do better next time?
  • What’s one thing I can differently the next time?

Take some time with these questions and be honest with yourself as you answer them. There’s no rush and while some of the answers may be immediate others might take an hour, day or even a week to pop up.

The important thing is to start thinking about the situation from this perspective and to be constructive about things instead of getting stuck in denial or negativity and apathy.

4. Remind yourself: anyone who wants to do things of value in life will fail.

We often mostly just hear about people’s successes. But the path to those milestones tends to have many setbacks. The story of someone’s success may seem only bright and fast-moving in what’s told in the media or we see in our minds.

But the reality – and the useful way to approach setbacks – is most often more like this quote by Michael Jordan:

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

5. Let it out into the light.

Another powerful way to handle the emotional fallout and the thoughts that come from a failure is to not keep it all bottled up inside.

But to let it out into the light by talking it over with someone close to you.

  • By venting about it while the other person just listens you can sort things out for yourself, help yourself to accept what happened instead of pushing it away and release that inner pressure.
  • By having a conversation about the situation you can see it from another perspective and through someone else’s eyes. This person can help you to ground yourself in reality again, to encourage and to perhaps even to find a way forward.

6. Find inspiration and support from your world.

A conversation with someone close to you can be very helpful.

Another thing you can do is to learn from those who’ve gone where you want to go. Read about how they handled setbacks and low-points before or during their success in books, on websites or online forums.

Or you can simply tap into the enthusiasm or motivation of someone else by listening to a podcast or audio book for maybe 30-60 minutes. This may not be specifically about your current challenge but can help you to shift your mood and mindset back towards optimism again.

7. Move forward again, don’t get stuck in mulling this situation over for too long.

Processing the situation and accepting it is essential.

But I know from experience that it’s also easy to get stuck in the same thoughts going around and around for week or a month.

The habit that has helped me with this trap is to take what I learn from questions like the ones I shared in tip #3 and to make a small rough plan for how I want to move forward from here.

So I take some time to sit down and write that one out.

8. Take action on that plan right away after you’ve drawn it up.

The plan you come up with will just be a start. You can course-correct later on, along the way.

So you don’t have to make it perfect. Trying to do that can sometimes just be a way to procrastinate because you fear failing again or because it is hard to start moving after this rough and disorienting thing that happened to you.

Split your start of a plan up into small steps and then take action on just one of them.

If you still have a hard time to get going then go for a very small step, just 1-5 minutes of action forward. The important thing is to get started and moving forward again so make that easy on yourself.

9. Improve your self-esteem.

A last thing that has helped me in general to handle setbacks is to improve my self-esteem.

  • By doing so failures don’t become something that so easily drags me down and I recover more quickly from them.
  • It also makes it easier to see what happened with more clarity and to take responsibility when I am responsible but also to see when someone else is partly responsible or when I just had bad luck that I could honestly not have predicted. And that helps me to not think that everything that goes wrong in my life is 100% my fault.

But how do you improve your self-esteem?

A good start would be to use much of what you find in this article. Like remembering that YOU are not a failure, that everyone have setbacks, to be constructive in the face of adversity and so on.

By doing these things over and over and making them habits your self-esteem improves.

And over time a smaller setback may just bounce off of you and a larger one will not be the same blow as it used to and the shock and climb back up from what happened becomes easier and not something that is as paralyzing anymore.

Source: positivityblog.com ~ By: HENRIK EDBERG ~ Image: pixabay.com

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Dealing with Stress – Ten Tips

1. Avoid Caffeine, Alcohol, and Nicotine.

Avoid, or at least reduce, your consumption of nicotine and any drinks containing caffeine and alcohol. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it.

Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities. Therefore using alcohol as a way to alleviate stress is not ultimately helpful.

Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated as this will enable your body to cope better with stress.

You should also aim to avoid or reduce your intake of refined sugars – they are contained in many manufactured foods (even in savoury foods such as salad dressings and bread) and can cause energy crashes which may lead you to feel tired and irritable. In general, try to eat a healthy, well-balanced and nutritious diet.

2. Indulge in Physical Activity

Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.

These are the “fight or flight” hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat.  However, stress in the modern age is rarely remedied by a fight or flight response, and so physical exercise can be used as a surrogate to metabolize the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.

When you feel stressed and tense, go for a brisk walk in fresh air.  Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime.  Regular physical activity will also improve the quality of your sleep

3. Get More Sleep

A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep.

Rather than relying on medication, your aim should be to maximise your relaxation before going to sleep.  Make sure that your bedroom is a tranquil oasis with no reminders of the things that cause you stress.  Avoid caffeine during the evening, as well as excessive alcohol if you know that this leads to disturbed sleep. Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down. Try taking a warm bath or reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget about the things that worry you.

You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine.

4. Try Relaxation Techniques

Each day, try to relax with a stress reduction technique.  There are many tried and tested ways to reduce stress so try a few and see what works best for you.

For example, try self-hypnosis which is very easy and can be done anywhere, even at your desk or in the car. One very simple technique is to focus on a word or phrase that has a positive meaning to you. Words such as “calm” “love” and “peace” work well, or you could think of a self-affirming mantra such as “I deserve calm in my life” or “Grant me serenity”.  Focus on your chosen word or phrase; if you find your mind has wandered or you become aware of intrusive thoughts entering your mind, simply disregard them and return your focus to the chosen word or phrase. If you find yourself becoming tense again later, simply silently repeat your word or phrase.

Don’t worry if you find it difficult to relax at first. Relaxation is a skill that needs to be learned and will improve with practice.

5. Talk to Someone

Just talking to someone about how you feel can be helpful.

Talking can work by either distracting you from your stressful thoughts or releasing some of the built-up tension by discussing it.

Stress can cloud your judgement and prevent you from seeing things clearly. Talking things through with a friend, work colleague, or even a trained professional, can help you find solutions to your stress and put your problems into perspective.

6. Keep a Stress Diary

Keeping a stress diary for a few weeks is an effective stress management tool as it will help you become more aware of the situations which cause you to become stressed.

Note down the date, time and place of each stressful episode, and note what you were doing, who you were with, and how you felt both physically and emotionally.  Give each stressful episode a stress rating (on, say, a 1-10 scale) and use the diary to understand what triggers your stress and how effective you are in stressful situations.  This will enable you to avoid stressful situations and develop better coping mechanisms.

7. Take Control

Stress can be triggered by a problem that may on the surface seem impossible to solve. Learning how to find solutions to your problems will help you feel more in control thereby lowering your level of stress.

One problem-solving technique involves writing down the problem and coming up with as many possible solutions as you can. Decide on the good and bad points of each one and select the best solution. Write down each step that you need to take as part of the solution: what will be done, how will it be done, when will it be done, who is involved and where will it take place.

8. Manage Your Time

At times, we all feel overburdened by our ‘To Do’ list and this is a common cause of stress. Accept that you can not do everything at once and start to prioritise and diarise your tasks.

Make a list of all the things that you need to do and list them in order of genuine priority. Note what tasks you need to do personally and what can be delegated to others to do. Record which tasks need to be done immediately, in the next week, in the next month, or when time allows.

By editing what might have started out as an overwhelming and unmanageable task list, you can break it down into a series of smaller, more manageable tasks spread out over a longer time frame, with some tasks removed from the list entirely through delegation.

Remember as well to create buffer times to deal with unexpected and emergency tasks, and to include time for your own relaxation and well-being.

9. Learn to Say ‘No’

A common cause of stress is having too much to do and too little time in which to do it.  And yet in this situation, many people will still agree to take on additional responsibility.  Learning to say “No” to additional or unimportant requests will help to reduce your level of stress, and may also help you develop more self-confidence.

To learn to say “No”, you need to understand why you find it difficult.  Many people find it hard to say “No” because they want to help and are trying to be nice and to be liked.  For others, it is a fear of conflict, rejection or missed opportunities.  Remember that these barriers to saying “No” are all self-created.

You might feel reluctant to respond to a request with a straight “No”, at least at first.  Instead think of some pre-prepared phrases to let other people down more gently.  Practice saying phrases such as:

“I am sorry but I can’t commit to this as I have other priorities at the moment.”
“Now is not a good time as I’m in the middle of something.  Why don’t you ask me again at….?”
“I’d love to do this, but …”

10. Rest If You Are Ill

If you are feeling unwell, do not feel that you have to carry on regardless. A short spell of rest will enable the body to recover faster.

Source: skillsyouneed.com ~ Image: pixabay.com

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5 Dishes That Can Help Fight Inflammation

Source:  foodnetwork.com ~ By: Toby Amidor, M.S., R.D., C.D.N.
It’s always great to hear about studies that tout the anti-inflammatory benefits of certain foods. Step it up a notch by combining these anti-inflammatory foods into scrumptious dishes. Here are five ways to do so.

Creamy Broccoli Salad

A March 2014 study published in the Journal of the Academy of Nutrition and Dietetics examined whether consumption of cruciferous vegetables like broccoli may relate to inflammation. Researchers analyzed the diets of more than 1,000 middle-aged Chinese women as part of the Shanghai Women’s Health Study and found those who ate the most cruciferous vegetables had the lowest inflammation compared with women who ate a diet with fewer of these veggies.

Rachael-Ray-Strawberry-Salad

Tara Donne, 2012, Television Food Network, G.P. All Rights Reserved

Green Salad with Strawberry Balsamic Vinaigrette

Fruits and vegetables are antioxidant-rich foods and contain numerous phytochemicals with a variety of health benefits. The more colors you eat, the more of these inflammation-fighting nutrients you’ll take in.

Stephen Johnson, 2014, Television Food Network, G.P. All Rights Reserved

Food Network Kitchen Cherry Almond Chocolate Clusters Healthy Eats Food Network

Cherry Almond Clusters

Cherries have both anti-inflammatory and antioxidant properties, making them a wonderful addition to any diet. Dark chocolate is packed with theobromine, a powerful antioxidant known for helping to reduce inflammation. Pack them together in a cookie for a powerful anti-inflammatory punch.

166510599

Ekaterina Garyuk

Flax seeds

Healthy Breakfast Muffins

Bake a batch of these breakfast muffins that have two foods to help fight inflammation: flax seed and walnuts. Flax seed contains alpha-linolenic acid (ALA), a type of omega-3 fat. Walnuts are overflowing with omega-3 fats, with one serving having 2,565 milligrams.

FN_Stock_Salmon_Zinc_H

Matt Armendariz, Television Food Network, G.P. All Rights Reserved

Stock Photo of Salmon on Zinc

Green Tea Poached Salmon with Ginger-Lime Sauce

There are three inflammation-fighting ingredients in this powerful recipe! Omega-3-packed salmon helps decrease inflammation, and so do green tea and ginger. Green tea is brimming with phytochemicals that can help fight inflammation and preserve joints longer. Ginger also appears to have anti-inflammatory properties, with studies suggesting it offers benefits to those with osteoarthritis.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Everything you need to know about inflammation

Inflammation is a defense mechanism in the body. The immune system recognizes damaged cells, irritants, and pathogens, and it begins the healing process.

When something harmful or irritating affects a part of our body, there is a biological response to try to remove it. The signs and symptoms of inflammation can be uncomfortable but are a show that the body is trying to heal itself.

Fast facts on inflammation

  • Inflammation is the body’s attempt at self-protection to remove harmful stimuli and begin the healing process.
  • Inflammation is part of the body’s immune response.
  • Infections, wounds, and any damage to tissue would not be able to heal without an inflammatory response.
  • Chronic inflammation can eventually cause several diseases and conditions, including some cancers and rheumatoid arthritis.

What is inflammation?

Inflammation is part of the body’s immune response.

It can be beneficial when, for example, your knee sustains a blow and tissues need care and protection. However, sometimes, inflammation can persist longer than necessary, causing more harm than benefit.

Wound healing

Our immediate reaction to a swelling is to try and decrease it. However, it is important to remember that inflammation is an essential part of the healing process.

The first stage of inflammation is often called irritation, which then becomes inflammation. Inflammation is followed by the discharging of pus. The granulation stage comes next, and new tissue is formed in the wound.

Without inflammation, infections and wounds would never heal.

Innate immunity

When a person is born, certain defenses in the immune system are naturally present in the body. This is known as innate immunity.

It is different from adaptive immunity, which we develop after an infection or vaccination when the body “learns” to fight a specific infectious agent.

Innate immunity is generally nonspecific, while adaptive immunity is specific to a particular pathogen. Inflammation is one example of an innate immune response.

Symptoms

Symptoms of inflammation vary depending on whether the reaction is acute or chronic.

The effects of acute inflammation can be summed up by the acronym PRISH. They include:

  • Pain: The inflamed area is likely to be painful, especially during and after touching. Chemicals that stimulate nerve endings are released, making the area more sensitive.
  • Redness: This occurs because the capillaries in the area are filled with more blood than usual.
  • Immobility: There may be some loss of function in the region of the inflammation.
  • Swelling: This is caused by a buildup of fluid.
  • Heat: More blood flows to the affected area, and this makes it feel warm to the touch.

These five acute inflammation signs only apply to inflammations of the skin. If inflammation occurs deep inside the body, such as in an internal organ, only some of the signs may be noticeable.

For example, some internal organs may not have sensory nerve endings nearby, so there will be no pain, such as in certain types of lung inflammation.

Symptoms of chronic inflammation present in a different way. These can include:

  • fatigue
  • mouth sores
  • chest pain
  • abdominal pain
  • fever
  • rash
  • joint pain

Causes

Inflammation is caused by a number of physical reactions triggered by the immune system in response to a physical injury or an infection.

Inflammation does not necessarily mean that there is an infection, but an infection can cause inflammation.

Three main processes occur before and during acute inflammation:

  • The small branches of arteries enlarge when supplying blood to the damaged region, resulting in increased blood flow.
  • Capillaries become easier for fluids and proteins to infiltrate, meaning that they can move between blood and cells.
  • The body releases neutrophils. A neutrophil is a type of white blood cell filled with tiny sacs that contain enzymes and digest microorganisms.

A person will notice inflammation symptoms after these steps take place.

Acute inflammation

An acute inflammation is one that starts rapidly and becomes severe in a short space of time. Signs and symptoms are normally only present for a few days but may persist for a few weeks in some cases.

Examples of diseases, conditions, and situations that can result in acute inflammation include:

Chronic or acute inflammation

These are the two types of inflammation that differ in how quickly symptoms escalate and how long they last.

The following table shows the key differences between acute and chronic inflammation:

Acute Chronic
Caused by Harmful bacteria or tissue injury Pathogens that the body cannot break down, including some types of virus, foreign bodies that remain in the system, or overactive immune responses
Onset Rapid Slow
Duration A few days From months to years
Outcomes Inflammation improves, turns into an abscess, or becomes chronic Tissue death and the thickening and scarring of connective tissue

What is chronic inflammation?

This refers to long-term inflammation and can last for several months and even years. It can result from:

  • failure to eliminate whatever was causing an acute inflammation
  • an autoimmune disorder that attacks normal healthy tissue, mistaking it for a pathogen that causes disease
  • exposure to a low level of a particular irritant, such as an industrial chemical, over a long period

Examples of diseases and conditions that include chronic inflammation:

Rheumatoid arthritis involves chronic inflammation.

Although damaged tissue cannot heal without inflammation, chronic inflammation can eventually cause several diseases and conditions including some cancers, rheumatoid arthritis, atherosclerosis, periodontitis, and hay fever.

Inflammation needs to be well managed.

Is inflammation painful?

When people have inflammation, it often hurts.

People will feel pain, stiffness, discomfort, distress, and even agony, depending on the severity of the inflammation. The type of pain varies. It can be described as constant and steady, throbbing and pulsating, stabbing, or pinching.

Inflammation primarily causes pain because the swelling pushes against the sensitive nerve endings. This sends pain signals to the brain.

Other biochemical processes also occur during inflammation. They affect how nerves behave, and this can enhance pain.

Common treatments

As mentioned earlier in this article, inflammation is part of the healing process. Sometimes, reducing inflammation is helpful, though not always necessary.

Anti-inflammatory medications

Non-steroidal anti-inflammatory drugs (NSAIDs) can be taken to alleviate the pain caused by inflammation.

They counteract an enzyme that contributes to inflammation. This either prevents or reduces pain.

Examples of NSAIDs include naproxen, ibuprofen, and aspirin, which are available to purchase online.

Avoid the long-term use of NSAIDs unless advised by a doctor. They increase a person’s risk of stomach ulcers, which can result in severe, life-threatening bleeding.

NSAIDs may also worsen asthma symptoms, cause kidney damage, and increase the risk of having a stroke or heart attack.

Acetaminophen, such as paracetamol or Tylenol, can reduce pain without affecting the inflammation. They may be ideal for those wishing to treat just the pain while allowing the healing factor of the inflammation to run its course.

Corticosteroids

Corticosteroids, such as cortisol, are a class of steroid hormones that prevent a number of mechanisms involved in inflammation.

There are two sets of corticosteroids:

Glucocorticoids: These are prescribed for a range of conditions, including:

  • arthritis
  • temporal arteritis
  • dermatitis
  • inflammatory bowel disease (IBS)
  • systemic lupus
  • hepatitis
  • asthma
  • allergic reactions
  • sarcoidosis

Creams and ointments may be prescribed for inflammation of the skin, eyes, lungs, bowels, and nose.

Mineralocorticoids: These are used to treat cerebral salt wasting, and to replace important hormones for patients with adrenal insufficiency.

The side effects of corticosteroids are more likely if taken by mouth. Taking them with inhalers or injections can reduce the risk.

Inhaled medications, such as those used long-term to treat asthma, raise the risk of developing oral thrush. Rinsing the mouth out with water after each use can help prevent oral thrush.

Glucocorticoids can also cause Cushing’s syndrome, while mineralocorticoids can cause high blood pressure, low blood potassium levels, connective tissue weakness, and problems with the levels of acids and alkalis in body tissue.

Herbs for inflammation

Discuss any possible use of herbal supplements with a doctor.

Harpagophytum procumbens: Also known as devil’s claw, wood spider, or grapple plant, this herb comes from South Africa and is related to sesame plants. Some research has shown it may have anti-inflammatory properties. Various brands are available to purchase online.

Hyssop: This is mixed with other herbs, such as licorice, for the treatment of some lung conditions, including inflammation. The essential oils of hyssop can lead to life-threatening convulsions in laboratory animals. Caution is advised.

Ginger: This has been used for hundreds of years to treat dyspepsia, constipation, colic, and other gastrointestinal problems, as well as rheumatoid arthritis pain. Ginger may be purchased online in supplement form.

Turmeric: Current research is looking into the possible beneficial effects of turmeric in treating arthritis, Alzheimer’s disease, and some other inflammatory conditions. Curcumin, a substance found in turmeric, is being invested for the treatment of several illnesses and disorders, including inflammation. Supplements with turmeric and curcumin are available.

Cannabis: This contains a cannabinoid called cannabichromene, which has been shown to have anti-inflammatory properties. However, cannabis is not legal in many places.

Inflammation diet

There are several foods that can have been shown to help reduce the risk of inflammation, including:

  • olive oil
  • tomatoes
  • nuts, such as walnuts and almonds
  • leafy greens, including spinach and kale
  • fatty fish, such as salmon and mackerel
  • fruit, including blueberries and oranges

Avoid eating foods that aggravate inflammation, including:

  • fried foods, including French fries
  • white bread, pastry, and other foods that contain refined carbohydrates
  • soda and sugary drinks
  • red meat
  • margarine and lard

While these dietary solutions do not alone hold the key to controlling inflammation, they can help prime the immune system to react in a measured way.

Source: medicalnewstoday.com ~ By: Christian Nordqvist ~ Image: pixabay.com

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Science-Backed Ways to Treat Chronic Inflammation

It might sound strange, but if you twist your ankle, and it swells up to the size of a small chihuahua, that’s actually a good thing. Inflammation helps wounds heal, and our body would be pretty screwed without it. Of course, if the swelling never went down, problems would arise. One, it would be ever-so-hard to find knee-high boots. And two, that chronic swelling would damage the tissues around the ankle, causing pain and lack of mobility.

Now, there are different types of inflammation, and in the case of a sprained ankle, chronic inflammation is very rare. But chronic inflammation inside your body may be more common than we thought. When your insides are constantly aflame, it can cause symptoms like digestive issues; rashes; fatigue; and joint, chest, or abdominal pain. Even depression has been linked to inflammatory problems.

Unfortunately, inflammation is mysterious: Until recently, the medical community only cared about inflammation in conditions like lupus or inflammatory bowel disease. But growing evidence shows that inflammation could be a factor in a wide variety of diseases. From cancer to diabetes to ALS, studies are beginning to show that inflammation could be an underlying cause of many illnesses.

But please don’t panic: If you have joint pain or another mild symptom, that doesn’t mean you’re going to get cancer. In fact, inflammation is tricky because it’s not always linked to disease. And to be clear, there is not enough evidence to prove that inflammation has a solid link to cancer. Still, the fact that inflammation keeps showing up to the terrible-illness party means we should take it seriously.

Fortunately, there are a few remedies that can help symptoms of chronic inflammation. Most are available over-the-counter, and if you’re pill-averse, there are even some natural remedies that show real scientific promise.

Is This Burning an Eternal (In)Flame(ation)?

It’s hard to know how long your inflamed organs will stay, uh, aflame—mostly because it’s hard to tell what’s causing the inflammation in the first place. “Chronic inflammation is such a broad topic that it can be difficult to pin down to one or two distinct causes,” says Holly Lucille, ND, RN. “Constant oxidative stress, genetics, and of course, daily physical activity can all be causes of inflammation.”

Inflammation doesn’t always make itself known—and pain is far from the only symptom. “Even though it’s happening every day, you may not notice the effects until they manifest themselves in more visible signs of aging, or as a serious health condition like heart disease, arthritis, or cognitive challenges,” Lucille says.

That all sounds super scary. But again, a little inflammation doesn’t mean you’re going to get cancer with a side of Alzheimer’s. It’s best to pay attention to your body, and if you’re experiencing signs of chronic inflammation, see a doctor. In the meantime, there are a few remedies to treat your symptoms—and hopefully, help ease inflammation before it causes any major problems.

Corticosteriods

This is not an over-the-counter option. In fact, this is usually prescribed for people with diseases like inflammatory bowel disease, rheumatoid arthritis, asthma, and lupus. For less severe chronic inflammation, steroids usually aren’t the best choice.

Though corticosteroids like prednisone are good at relieving swelling and suppressing inflammation, they can come with unpleasant side effects. With chronic use, you can get brittle bones, reduced immune capacity, high blood sugar, bruising, and behavioral problems.

Another counterintuitive effect: weight gain. Yeah, even though you’re reducing inflammation, steroids can cause swelling in other areas of the body—or just straight up weight gain. Of course, having brittle bones and a higher risk of infection and diabetes is way worse than gaining a little weight, but it doesn’t mean this problem isn’t annoying.

NSAIDs

Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help with inflammation. I mean, they are called anti-inflammatory drugs, so it’s really the least they could do.

Anyway, this stuff is best used when inflammation is causing pain or a lack of mobility. When I was 16, I had a doctor tell me to take four ibuprofen pills four times a day to fight off cramps, so I’m quite familiar with their bloat reducing, pain-relieving qualities.

Turns out, my doctor’s advice may not be ideal. Though it’s perfectly safe to use NSAIDs on occasion, consistent use can cause intestinal bleeding, according to a study from the American Gastroenterological Association. That doesn’t mean that taking ibuprofen for your cramps is bad, but if you’re taking it every day to stave off inflammation, that could lead to some real problems.

Diet

Since the most common anti-inflammatory drugs (NSAIDs, steroids) have bad side effects with persistent use, it’s no wonder that doctors are starting to recommend more holistic treatments. “Eating a diet low in refined carbohydrates and high in fruits and vegetables—as well as avoiding saturated and trans fats—can reduce inflammation,” says Ann Shippy, M.D.

Lucille agrees. “We know that refined sugars, fried foods, alcohol, and many other popular foods are inflammatory,” she says. Yeah, of course, all the best-tasting things are bad. No surprise there. But Lucille says you don’t have to cut out everything at once. “One easy way to address that is by replacing one inflammatory food each week with something more helpful, like fresh fruits or vegetables.”

Shippy also recommends eating a healthy dose of omega-3 fatty acids to ward off inflammation: Omega-3s inhibit the production of prostaglandins—a lipid that triggers the inflammatory response. Foods like walnuts, salmon, chia seeds, and sardines are all good sources of omega-3.

Even if you’re not into a dinner of sardines and seeds, simply adding in leafy greens and removing or reducing fried and refined foods can make a big difference. Though the occasional French fry won’t kill you, keeping fries out of your daily diet will definitely help.

Curcumin

Though it sounds like a distant cousin of Kirk Cameron, curcumin is actually found in the spice turmeric. You may know turmeric from curries or from turning your hands bright yellow whenever you touch it. The spice is easy to find, and there’s growing evidence that it could be a great tool in fighting inflammation.

This spice has been shown to greatly reduce pain in people with rheumatoid arthritis—without any bad side effects. Compiling information from a range of studies, a meta-analysis in the Osteoarthritis and Cartilage Journal found that curcumin has the potential for relieving symptoms of osteoarthritis (though they recommend further scientific study). Curcumin has also been found to be a useful anti-inflammatory agent. Though there aren’t tons of studies on curcumin yet, there’s enough to show it has potential.

Lucille recommends taking a curcumin supplement to get the best results. “The reason that I don’t recommend plain turmeric powder is because it may only contain about two percent curcumin per dose, and curcumin is one of the main compounds in the botanical that stops inflammation.” A supplement, especially one that includes turmeric essential oil for absorption, will give you a higher dose of the active ingredient, she says. Plus, you won’t have to worry about dyeing your teeth bright yellow every time you want to reduce inflammation. Win/win!

Cannabidiol

Before you get too excited, I’m not telling you to smoke weed to reduce inflammation. Cannabidiol (CBD) is an extract of cannabis that contains no psychoactive properties. In other words, it doesn’t get you high.

Though you won’t feel like reenacting Cheech & Chong sketches, CBD may greatly relieve pain and inflammation. Blake Pearson, M.D., an expert in the field of cannabinoid medicine, says it has changed patients’ lives—he’s seen people get pain relief from CBD when other pharmaceuticals stopped working. In fact, he sees CBD as a potential replacement for NSAIDs, especially for patients with NSAID allergies or sensitivities.

How does it work? “CBD works by modulating the immune system at the cellular level to suppress proinflammatory cytokines and reduce inflammation,” Pearson says. Since cytokines hang around to produce inflammation, blocking them will help calm the flame.

Pearson has seen countless patients thrive with CBD, but there’s more than anecdotal evidence to support this claim—a study published in Neurotherapeutics found that CBD reduces neuroinflammation and pain, and could be used as a treatment for epilepsy.

Sadly, there aren’t many other studies to prove the potential of CBD because of its ties to marijuana. Since marijuana is a Schedule 1 drug (meaning the government says it has no medicinal use and high likelihood of addiction), it’s a real pain in the A to get a clinical study approved.

Thankfully, in December 2017, the World Health Organizationclassified CBD as safe with no likely potential to cause abuse or harm. With that proclamation, there will hopefully be more studies to prove (or disprove) the effects of this very promising drug. In the meantime, there are several studies on CBD in progress, and doctors like Pearson will continue to use it for inflammation and pain.

If you’d like to try CBD, it’s legal in all 50 states. And while it won’t give you dry mouth or the 3 a.m. munchies, it’s always best to consult your doctor before trying any new treatment. Though inflammation now has some scary connotations, don’t worry if you have a symptom or two. If you’re feeling the pain or experiencing significant fatigue, moodiness, rashes, or joint soreness, it’s best to see your doctor and try to soothe inflammation before it gets serious. Or, use inflammation as an excuse to eat more curry. Both are great ideas.

Source: greatist.com ~ By: Amber Petty ~ Image: pixabay.com

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