Question

A. Why does inflammation occur due to physical exertion and what is the consequence?

B. Explain what you could do nutritionally to minimize the inflammation that occurs due to physical exertion.

Answer 1

A.Among most of the theories came in front for inflammation  the most desirable theory is that the soreness or the inflammation is occurs due to the irritation of mechanical nociceptors (pain receptors) present with in the muscles ,as the chemical changes precipitate due to exercise, it induced inflammation.Occurance of  inflammation causes  white blood cells(WBC) release some chemicals  into the blood or affected tissues to protect the body from foreign particals. This Chemicals production increases the flow of blood towards the area of injury or infection, which result redness and warmth.

B.The selection of right food ,diet will reduces the amount of inflammation in the body.Following are some options to improve health:

• Include consumption of fruits and vegetables in our diet :Vitamins ,minerals and antioxidants presents in fruit and vegetables can help to protect against inflammation.
• Avoidence of hydrogenated and trans fats:Fast foods and deep fried foods like junk food causes Hydrogenation process which leads to the formation of trans fatty acids. Trans fats increase LDLs (bad cholesterol)level while lowering HDLs (good cholesterol)level in the body. All thoseb promote obesity, insulin resistance.  
• Break up with sugar : high sugary foods, for instance sweets etc. Sugar leads to high blood glucose and thus high insulin levels, which may leads to weight gain. Abdominal fat cells release inflammatory substances which furher causes inflammation.
• Include whole grain carbohydrate foods. These are all the source of fibre and nutrients.High fibre, low GI carbohydrates assist body to control blood glucose levels, improve energy levels and increase satiety. Optimal blood glucose lowers the insulin response is important to reduce inflammatory processes in the body.

Further on include:

1. Curcumin (turmeric)

Turmeric is the main spice gives distinctive yellow colour in curry . It contains curcumin that has proven anti-inflammatory properties.

2. Resveratrol

It s a polyphenol present in red wine, the skin of red grapes, and blueberries. It has both an anti-inflammatory and anti-oxidant effect on the body, has shown promise in for arthritis and gastrointestinal and cardiovascular disease.

3. Omega-3 fatty acids

Omega-3 reduce the inflammatory response by inhibiting production of a variety of inflammatory hormone mediators contributing to inflammation. Omega-3-rich food sources include fatty fish such as salmon, sardines, pilchards, mackerel and trout.At least 1000–2000mg of EPA and DHA daily to reduce inflammation.