Chronic inflammation has been linked to multiple health issues that plague our society, including obesity, diabetes, cardiovascular disease, some cancers plus a range of autoimmune diseases. Here we’ll highlight what chronic inflammation is and some simple lifestyle changes to help reduce the toll it takes on your body.

Acute inflammation is the body’s response to tissue injury. It is the first line of defense against injury and is characterized by changes in microcirculation, leakage of fluid and migration of white blood cells from blood vessels to the area of injury. Typically of short duration, acute inflammation is primarily aimed at removing the injurious agent. Most of the time it is self-limiting. Clinically, acute inflammation is characterized by five cardinal signs: rubor (redness), calor (heat), tumor (swelling), dolor (pain), and functio laesa (loss of function). The acute inflammatory process is essential for tissue healing and repair.

Chronic inflammation, on the other hand, serves no function and has been linked to many of the chronic illnesses that are epidemic today, such as: diabetes, cardiovascular diseases, autoimmune diseases, arthritis, some cancers, allergies, asthma and obesity. (Khansari, N et al. 2009)

SPEED is an acronym for five major lifestyle factors that can be manipulated to mitigate and/or reverse some of the effects of chronic inflammation:

  1. Sleep
  2. Psychological stress
  3. Environment
  4. Exercise
  5. Diet

Sleep

Recently, Lawrence Biscontini posted an open-call for group movement instructors, personal trainers and life coaches to share their questions on social media. Following are some of the posts and his replies along with expertise shared from others in the fitness industry. Surprisingly, the majority of questions from all three groups addressed similar topics regarding motivation and client adherence.

 

On Motivation

Lisa Gibson, owner and instructor of Poolates® based in Milwaukee, posts:

How do you reframe unrealistic expectations in a positive manner to ensure your clients’ success, such as when they say, “I want to lose 40 pounds of fat in a month?”

Assisting clients to set realistic expectations precedes helping them make a plan to achieve realistic goals. At the outset, be clear with clients about what you think they can achieve with fitness, and then give them options so they become more involved in the process. Most fitness certification organizations today agree that promising even very dedicated clients a fat loss program of more than two pounds per week probably proves both unsafe and short-lived.

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