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In my own experience working out, I’ve found inflammation to be the ultimate enemy. When I was younger, the term inflammation never even entered my mind. But I’ll be 50 years young in July of 2025, and it’s been a real problem for years now. Inflammation is linked to just about every medical ill there is, from tendonitis and pain to cancer and dementia. One of the reasons we work out is to battle back against this. And working out with a treadmill is a great thing to do. Research affirms the benefits of cardiovascular exercise in this, from cancer and diabetes to mental health. But what about diet? The answer comes back a resounding “Yes.” A poor diet and inflammation go hand in hand, and as the old saying goes, you can’t outrun the junk food. If you’re suffering from a medical disorder related to inflammation, I’d recommend consulting with a Registered Dietitian Nutritionist (RDN) or medical doctor. But frankly, most of this information can be found online and qualifies as general knowledge.
Whether you call it yellow squash, or crook-neck squash, this homegrown vegetable from my own garden is great for fighting inflammation. Photo by Brian Boyce
What Is Inflammation?
Inflammation is a normal response your body has to illness, injuries, or perhaps germs and toxins. When you exercise for instance, you’re breaking down muscle fibers and this process will always result in some form of inflammation. And that’s not necessarily a bad thing. But if you don’t give your body sufficient time to recuperate, or the inflammation becomes chronic, then it can lead to a number of problems.
There are two main types of inflammation, “acute,” and “chronic.” Acute inflammation occurs when inflammatory cells go to the site of the problem and begin a healing process. This should be temporary, as the inflammatory cells repair the damage. The problem with chronic inflammation is your body continues sending those inflammatory cells out when there is no damage. This can occur because of conditioning. If I exercise at the same time every day, eventually my body will become conditioned to prepare for the workout. This can also occur over time if I don’t give my body enough rest and nutrition to recuperate.
What Conditions Are Associated With Chronic Inflammation?
You don’t need to deep dive the research to find the numerous conditions associated with chronic inflammation. Symptoms of this can include:
- Chronic fatigue
- Insomnia
- Joint and muscle pains
- Depression and anxiety
- Weight loss and/or gain
- Sinus infections
Long-term chronic inflammation is strongly associated with the development of diseases such as:
- Heart disease
- Type 2 Diabetes
- Cancer
- Mental illness
- Obesity
How Can Diet Combat Chronic Inflammation?
Recommendations from RDNs for battling chronic inflammation include eating a breakfast rich in fiber and Omega-3 fatty acids. This can include vegetables, legumes, whole grains, chia nuts, and fruit smoothies. Nuts, seeds, and fatty fish are good sources of Omega-3 fatty acids. The RDNs also advise that limiting sugar at breakfast time can help, as well maintaining good hydration throughout the day, particularly when exercising.
You’ve probably heard of anti-inflammatory diets. There’s not just one but many. According to Harvard Medical School, anti-inflammatory foods include:
- Tomatoes
- Olive oil
- Green leafy vegetables
- Nuts and seeds
- Fatty fish
- Fruits
Foods that cause inflammation include:
- Refined carbohydrates
- French fries and fried foods
- Soda and sugar-sweetened beverages
- Red meat
- Margarine, shortening, and lard
Exercise Helps in the Fight
While overtraining can lead to inflammation, proper training has been demonstrated to reduce it. Just one of many studies affirming this is found in the International Journal of Environmental Research and Public Health. This article, “The Role of Exercise Training on Low-Grade Systematic Inflammation in Adults With Overweight and Obesity: A Systematic Review,” is a compilation of 27 studies all affirming the positive role training can play in battling inflammation. One of the things I love about treadmills is the variety of cardio workouts I can access. Whether it’s distance running, sprints, or High Intensity Interval Training (HIIT), there are numerous pre-planned routines to use. Most of the newer treadmills these days are also coming with nutrition apps. If you’re looking for a way to combine both nutrition and exercise, this is a good route.
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