Inflammation is at the root of most common diseases. If unnoticed, it can build up year after year, resulting in chronic disease - not good!
Here's how to fight inflammation and feel amazing:
Food plays a HUGE role in inflammation. Foods high in antioxidants help to reduce damage caused by inflammation. Let's increase the amount of anti-inflammatory foods in our diets and decrease the inflammatory ones that just aren't serving us.
Focus on veggies. I tell all of my clients to think of vegetables as a "main" (as opposed to the traditional grain or meat main). Plants flood the body with the vitamins, minerals, cancer-fighting phytochemicals, antioxidants, and fiber it needs to recover from chronic inflammation, especially green leafy vegetables, and berries. Aim for a minimum of 4 to 5 servings per day of vegetables including powerhouses like beets, carrots, cruciferous vegetables (broccoli, cabbage, cauliflower and kale), dark, leafy greens (collard greens, kale, spinach), onions, peas, salad greens, sea vegetables and squashes.
Eliminate processed food - these do us no good. Yes, this means more at-home cooking, but our bodies, wallets, and minds will thank us.
Dramatically reduce or eliminate sugar - look out for all of sugars “sneaky names” - beet sugar, dextrose, glucose, glucose syrup, honey, agave, brown rice syrup, high fructose corn syrup, etc. The list could go on and on!
Add in fermented foods for extra gut help - sauerkraut, kimchi, and fermented coconut yogurt. Fermented foods help increase the amount of good bacteria that we have in our guts.
Increase healthy fats (avocado, coconut oil, avocado oil, nuts, seeds) and clean proteins (wild-caught fish and organic meats).
Try an elimination diet, where you eliminate the most common inflammatory foods (you are probably consuming way more of them than you think!). These foods include dairy, wheat, soy, peanuts, caffeine, alcohol, and sugar.
- Drink water! Sounds simple, but it is very powerful. Drink even more if you exercise, live in a hot climate or sit in an office with the heat on all day!
- Cook with spices. Many spices contain high levels of high levels of antioxidants and other beneficial compounds that can reduce inflammation. Chili peppers, ginger, turmeric, mint, basil, rosemary, curry powder, sage - whatever you prefer. These are some of my favorites.
My 4-day reset incorporates almost all of these points. Download it for free now.
Exercise can stimulate the immune system, producing an anti-inflammatory cellular response. In addition, exercise shrinks fat cells, which automatically fights inflammation by quieting your body's immune system.
Keep it simple - sit less, move more, take the stairs, park far away, play a little. If you are new to exercise, start with a daily 30 minute walk. If you already exercise vigorously, be mindful of overtraining.
Yes, too much exercise can be bad. When we exercise, we create very small muscle tears, which have to heal. If this is happening too often without enough off time, our bodies won’t be able to heal properly, promoting inflammation.
GO TO BED EARLIER
I always tell my clients, sleep is the ultimate reset button. When we sleep, our bodies actually repair and restore themselves, making more white blood cells that attack viruses and bacteria. Short sleep durations and poor sleep quality are associated with higher levels of inflammation markers.
REDUCE ENVIRONMENTAL TOXINS
We come across numerous toxins daily. - plastics, pollution, pesticides, chemicals in beauty products, etc. Do what you can to eliminate as many toxins as possible in your day to day life. Check out the Environmental Working Group for resources like Clean Fifteen/Dirty Dozen charts and the Skin Deep Database to help cut down exposure to toxins.
Start with everything above first! Then try adding in some supplements.
Turmeric - an incredible anti-inflammatory
Omega-3’s - supports healthy nervous system and immune function - taken as EPA/DHA (algae/fish oil) supplement
Adaptogenic herbs - strengthen the body and improve the entire body’s resistance to stress. Some include: rhodiola, ashwagandha, ginseng, and maca.
Probiotics - help maintain a healthy balance of intestinal flora and provide intestinal support. 60 to 70 percent of your immune system resides in your gut, so healthier gut = healthier immune system aka more less inflammation.
Have any questions? Let me know below in the comments and I'm happy to answer!
Want to clear brain fog, tame inflammation, lose weight, restore gut health and increase energy? Feel at home in your body again. Schedule a free consultation with me here.
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Hannah is a Certified Holistic Health Coach, nutrition advisor, fitness instructor, and healthy living expert. She helps both men and women around the world lose weight, balance hormones, heal skin complications, heal gut imbalances and feel at home in their bodies through healthy eating, movement, [...]