Inflammation: Take steps to help your body heal

Inflammation often gets a bad reputation, but it is not always the enemy. In fact, inflammation is one of the ways your body protects and repairs itself. When you get a cut, develop an infection or injure a muscle, your immune system sends cells and chemical signals to the area. Blood flow increases, damaged cells are cleared away, and the body begins the work of rebuilding. Overall, inflammation is an important part of that healing process. The problem comes when inflammation does not turn off.

Short-term inflammation can help us heal, while chronic inflammation can continue for months or years and contribute to tissue damage and a number of health problems. Research from the National Institute of Environmental Health Sciences notes that chronic inflammation can contribute to tissue damage and is associated with a number of diseases, including heart disease, diabetes and some cancers. This is where learning to work with our bodies becomes important.

Our bodies are constantly working to maintain balance. The human body is designed to heal, repair and adapt. But it needs adequate sleep, movement, hydration, nutrients and recovery to do so. When we consistently give the body what it needs, we support the work it is already trying to do. When we continually ask it to operate without enough rest or nourishment, we may be working against those natural processes.

Food is one place where we can make a difference. Consume everything your body needs first, then decide if you have room for anything else. Start with protein, vegetables, fruits, whole grains or other high-fiber carbohydrates and healthy fats, along with adequate fluids. These foods provide the protein, vitamins, minerals, fats and carbohydrates necessary for normal body functions and maintenance. In simple terms, the better we supply the body, the less time it may have to spend trying to make up for what is missing. Think of it as paying the body's nutritional bills before spending money on extras.

Sleep and movement matter, too. Research supported by the National Institutes of Health found that sleep restriction increases markers associated with inflammation, while adequate sleep supports normal immune function. Regular physical activity also provides important health benefits and can help manage chronic conditions.

Of course, healthy choices are not a guarantee that you will never become sick. You can eat well, exercise, sleep adequately and do many things "right" and still develop an illness. Genetics, infections, environmental exposures, aging and circumstances beyond our control all influence health. Sometimes the body is simply sending a message that something is off and needs help.

Fatigue that persists, unexplained pain, digestive changes, repeated illness or other changes that are unusual for you may be a reason to improve your habits, allow more recovery time or make an appointment with your health care provider. Regular checkups and recommended screenings are also important for identifying health problems early. Support your body with these tips:

- Plan nutrition first. Make sure your meals provide the nutrients your body needs before adding extras.

- Listen to your body's signals. Changes that persist are worth investigating rather than simply pushing through.

- Prioritize sleep and recovery. Rest gives the body time to perform important repair and immune functions.

_ Move regularly. Even moderate activity such as walking can contribute to better health.

- Choose consistency over perfection. One unhealthy meal or missed workout does not undo your health. What matters most is what you do consistently.

The goal is not to control every process happening inside your body. It is to learn to work with it by providing nourishment, movement, rest and medical care when needed.

Missy Corrigan is the chief executive officer of the YMCA of Sumter. You can email her at mcorrigan@ymcasumter.org.