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Most health problems result from inflammation. When we are injured or react to allergens, inflammation is our body's response to prevent foreign irritants from causing further damage. Whether it's a cut, impact or autoimmune disease, inflammation is a direct signal that we need to act in our body's best interest.

In Edition #52, we begin with managing and preventing inflammation.

P.S. Click Here for the unshortened web version

Today's Lookahead 👀

1. INFLAMMATION 101 🩸The Body’s Response

2. 👁️ OVE’S GUIDE TO Managing Inflammation

3. MINDFUL CHALLENGE: DAILY JOURNAL ✍️

4. 💪🏾 WORKOUT Anti-Inflammatory Stretches

#51 VACATION FITNESS
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_{INFLAMMATION 101} 🩸 
The Body’s Response 

Inflammation is how the body responds to injuries, damaged cells, pathogens, or impact. As well as allergic reactions, especially sugar—this is what happens 👇

There are two types:

1. Acute Inflammation
Why it happens: short-term, quick response to injury or an infection
What happens: redness, warmth, swelling, pain, and loss of function

2. Chronic Inflammation
Why it happens: long-term infections, autoimmune disease
What happens: health issues, heart disease, arthritis, some cancers

9 Parts of the Body Most Affected

Understanding which parts of the body are most affected by inflammation can help in early detection and effective management of the symptoms and underlying conditions.

1. Joints 🦵🏼

   • Knees—osteoarthritis, rheumatoid arthritis, tendinitis, impact and tearing of the ligaments

   • Hips—arthritis, bursitis

   • Ankles—gout, arthritis, sprains

   • Hands & Fingers, Shoulder

   Protecting your joints from Inflammation 

2. Muscles and Tendons 💪🏾

   • Tendinitis

   • Muscle Strains

   Learn more about myositis & polymyositis…

3. Digestive Tract

   • Stomach and Intestines

   • Esophagus

   What is inflammatory bowel disease (IBD)?

   

   Trybonny on Giphy

4. Skin

   • Dermatitis—eczema, psoriasis, contact dermatitis

   • Infections—bacterial, fungal

5. Respiratory System

   • Lungs—asthma, chronic obstructive pulmonary disease, pneumonia

   • Sinuses—Sinusitis

6. Cardiovascular System

   • Arteries—Atherosclerosis

   • Heart—myocarditis, pericarditis

   Understanding inflammation of the heart 🫀

7. Nervous System 🧠 

   • Brain—encephalitis, headaches, fever, confusion

   • Nerves—multiple sclerosis

8. Eyes 👀 

   • Uveitis, conjunctivitis

9. Kidneys

   • Nephritis—glomerulonephritis

_{👁️ OVE’S GUIDE TO}
Managing Inflammation 

The list of chronic illnesses linked to inflammation is endless. Knowing how to manage inflammation according to your condition is essential. Use these tips to manage and prevent inflammation.

Situation #1: As it Happens

Physical Therapy: Targeted exercises and stretches can improve joint and muscle function, reducing inflammation and pain.

Situation #2: When it Keeps Happening

Lifestyle Modifications: Regular exercise, a balanced diet rich in anti-inflammatory foods (part 3), eating less sugar, stress management, and avoiding smoking and excessive alcohol consumption (#50 Summer Sips) can help manage inflammation.

Situation #3: When it limits your quality of Life

Medical Treatment: anti-inflammatory medications, corticosteroids, immunosuppressants, or antibiotics.

📰 _{OVE’S GUIDE}
7 Ways to Prevent Inflammation 

(1) Weight Management

Try to eat fewer calories, especially empty calories. Create a caloric deficit by cutting out fast and processed food and limiting foods with added sugar.

(2) Nutrition

Try eating anti-inflammatory foods and avoid foods that cause inflammation.

(3) Supplementation

Try supplements that promote anti-inflammation (i.e. fish oils, curcumin, vitamin C, D, resveratrol, green tea extract).

(4) Hydration

Try to drink lots of water; be proactive and drink before you are thirsty, decreasing the likelihood of consuming unneeded empty calories.

(5) Exercise 

Try to exercise regularly (3-4 times a week) to get your blood flowing as anti-inflammatory cells circulate.

Try walking, biking, swimming, home/body/gym workouts, yoga, pilates, stretching, etc.

(6) Ergonomics

Try redesigning your workspace, office, and leisure area.

(7) Self-Care

Try using an infrared heating pad to promote blood circulation and relaxation.

Try a deep-tissue massage gun to release tension, soreness and pressure from the joints, tendons, muscles, and fascia.

MINDFUL CHALLENGE

DAILY JOURNAL ✍️

This challenge is designed to help you cultivate a deeper sense of well-being and self-awareness. Happy journaling!

1. Spend 10-15 minutes each day writing your response to the prompt.

2. Be honest and open with yourself.

3. Review your entries at the end of the week to identify any patterns or insights.

Self-Care

Prompt: Describe your ideal self-care routine. What activities make you feel relaxed and rejuvenated? How can you incorporate more of these activities into your daily life?

Mindfulness

Prompt: Take a few moments to practice mindfulness. Write about your experience. What did you notice about your thoughts and feelings? How did it feel to be present in the moment?

See 40 Journaling Prompts for Mindfulness💡

_{💪🏾WORKOUT}
Anti-Inflammatory Stretches

These low-intensity stretches can be performed in a 10-minute session to help reduce inflammation and promote flexibility.

Duration: 10 minutes
Frequency: 4-7 days/week

Download a copy of this week’s workout below 👇

Train With Overman App📲

Get Personal Fitness Advice with Coach DC.
Now available on Andriod on Google Play &
Apple App Store.

📸 IMAGES
Inflamed Metaphors  

Next in the Series: Diet & Inflammation (Part 2)

• Foods that help and Foods that hurt 🥗 

Thank You for Reading this Week’s Wellness Guide

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Get Fit w/ expert coaching from Coach DC Train with Overman 💪🏾

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}}