Could Inflammation Be Sabotaging Your Motivation?

Elizabeth Millard
byElizabeth Millard
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Could Inflammation Be Sabotaging Your Motivation?

动机是一个棘手的野兽。有时,似乎有一天您可能会被解雇,然后在下一天被开发。或者,您可以设定一些可靠的目标,但再也找不到开始朝着他们努力的推动力。

THE ROLE OF INFLAMMATION

尽管动机在潜在因素方面可能很复杂,但是recent studysuggests it might not all be aboutwillpower. It could be about the amount of inflammation you have in your body instead.

In that study, researchers looked at the role of inflammatory cytokines — a type of molecule put out by the immune system as a way to fight infection and trauma. When your body experiences sickness or injury, inflammation helps direct immune system resources to that area for healing.

But when you experience ongoing, chronic inflammation unrelated to the healing process — for example, elevated inflammation because of poor food choices, stress and sleep problems — then it can have an effect on your release of dopamine. That’s the chemical related to feeling happy and rewarded.

研究人员指出,慢性低级炎症降低了多巴胺水平,使人们感到不倾向于消耗能量来获得未来的回报。换句话说,他们的动机迅速减少。

ENTER THE SUGAR CYCLE

Anything that saps a willingness to put out more effort is a big problem, and if inflammation is decreasing dopamine production, that makes it even worse. In that situation, it’s likely someone might turn to short-term fixes to increase dopamine. One of the fastest ways to do that?Eat sugar.

Sugar intake从蛋糕和糖果到高度加工的谷物,可以采取多种形式,您吃的越多,您的大脑就越依赖于短期多巴胺激增。这就是为什么这么多人努力打破糖成瘾的跑步机的原因,因为大脑开始渴望那些神经化学的潮流,并在带走时会产生戒断症状,​​例如渴望。

Making the cycle more problematic is the fact that as you increase sugar to feel that dopamine rush, you’re also raising inflammation levels,even with moderate consumption. As the recent study noted, that can keep your motivation low and make it much harder to take on positive, long-term changes like good diet habits and regular exercise.

REDUCING INFLAMMATION

In light of this research, it may be worth considering a shift toward anti-inflammatory eating and behaviors if you’re feeling particularly unmotivated. Reducing inflammation as a starting point could lead to a much better, steadier amount of brain regulation, according to Ontario-based naturopathic doctor Olivia Rose.

“Taking action through positive steps, little by little, can add up to big changes when it comes to your inflammation levels,” she says. “That can have a ripple effect that helps you continue to make those good decisions.”

Although it may be tempting to do a large-scale inflammation overhaul — “no more sugar, ever! Exercise for two hours a day! Sleep nine hours a night!” — it’s much better to start your anti-inflammation campaign with smaller steps. After all, as the recent research noted, you might be lacking motivation, so more manageable actions are crucial.

That might mean taking an extra break at work tomorrow, todecrease stress and overwhelm. You could opt for a piece of fruit instead of a candy bar for your mid-afternoon slump. Maybe have beer or wine a few times a week instead of every evening, since alcohol can increase inflammation for some people. Putgood bedtime habitsin place for better sleep quality. Schedule time tomorrow for abrisk 15-minute walk.

All of these shifts can have an effect on inflammation levels. As you put them in place, hopefully your motivation begins to creep higher, letting you cultivate more ambitious goals in terms of food, stress, sleep and exercise.

About the Author

Elizabeth Millard
Elizabeth Millard

伊丽莎白(Elizabeth)是一位专门从事健康和健身的自由记者,以及ACE认证的私人教练和瑜伽联盟注册瑜伽老师。她的作品出现在自我,跑步者的世界,女子健康和CNN中。

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