10 Tips for living fresh to avoid chronic inflammation
Most of you have heard of the term inflammation, right? Well, if you haven’t let me break it down for you just a little.
Acute inflammation happens after we cut ourselves or injure ourselves in some way. Chronic inflammation on the other hand is what most of us are walking around and dealing with on a daily basis.
This chronic inflammation can lead to all sorts of problems. Just to name a few- joint pain, swelling, fatigue, blood sugar imbalances and much much more.
Many things create inflammation inside our body such as being overweight, eating the wrong types of fats, chronic stress, lack of exercise and even hidden food allergens.
When are body is exposed to this day after day it creates a protective mechanism known as inflammation. The only problem is that over time, this inflammation starts to break down our body one cell at a time and can eventually lead to bigger problems such as autoimmune conditions, chronic illness and heart disease and cancer- the very top killers today!
In this blog post I’ve outlined my top 10 tips for living fresh to avoid chronic inflammation.
1. Add in as many colorful fruits and veggies into your daily diet.
Phytonutrients in fruits and vegetables are one of the best remedies to fight inflammation. Not many of us can get in the recommended amount (which is nine servings by the way) so taking an NSA certified whole foods based supplement can help to bridge the gap and give us the amount of plant nutrients we need to fight inflammation on a daily basis! Check out this link on how exactly you can do that! -cut, wash and cook if that makes it more convenient. Take for snacks. Have berries for dessert.
2. Eat more fats- Healthy fats!
Healthy sources of fat can help to calm inflammation. That is provided we avoid the unhealthy sources such as fried foods, rancid oils and vegetable oils. wild salmon two-three times a week. Snack on walnuts. Throw ground flaxseed and chia seeds into smoothies and over salads. Take a really a good quality fish oil supplement.
3. Add herbs and spices to your foods.
Everyone should have an herb garden! These little plants pack a powerful punch when it comes to avoiding inflammation. See how you can add more fresh and/or even dried herbs into your cooking routine. I like turmeric in my scrambled eggs, ginger in my green smoothies, and lots of herbs in my cooking routine.
4. Avoid refined sugars and flours.
If you have a sweet tooth, make sure you’re getting enough protein throughout your day, and keep naturally sweet foods nearby such as fruits, carrots and sweet potatoes for when the urge hits. Sugar is by far the worst offender when it comes to inflammation. Cutting down and out refined sugar alone can help to drastically reduce your level of inflammation. Cut out sugar AND flour- and multiply that times ten in terms of benefit!
5. Try going on an elimination diet.
For a few weeks, avoid the common food allergens (Gluten, dairy, soy, corn, peanuts, nuts and eggs). Than, add one back every three days and notice if you have any changes in your health or mood to determine a possible food intolerance. If you think you are intolerant to something specific you may even want to get a food intolerance test run. The inflammatory response is triggered every time you eat a food you are sensitive to!
6. Take pharmaceutical nutrients daily.
Supplement quality is super important these days. They are not regulated by the FDA and therefore can contain harmful ingredients and byproducts or even poor quality nutrients. Purchase from a health professional that has accounts with high-quality nutrient companies. Supplement smart.
7. Up your probiotics by drinking kombuchu, kefir, fermented foods or by taking a probiotic daily.
Probiotics help play an important role in fighting inflammation because they assist with digestion and improve our immune system. Take a probiotic that contains seven or eight different strains and find one that works for you.
8. Do exercise you enjoy.
Your body needs to be moved in order to fight inflammation effectively. Just squeezing your muscles or walking in place is enough to start this process. The important thing is that you do something that you enjoy so that you will continue with this healthy habit for life! Just moving your body daily is so important.
9. Clean your space often with natural cleaners.
Cleaning agents can be a source of enormous toxic load in your body. Decreasing this toxic load is an amazing way to lower inflammation.
10. Ensure a good night’s sleep.
Good sleeping habits are key in maintaining a healthy mind and a healthy body. Shoot for regularity. Try to go to bed and wake up at the same time every day. Aim for 7 to 9 hours if possible.There are many wonderful calming herbs that also assist with sleep if you should need. Try incorporating a calming bedtime routine first (like no electronics 2 hours before bed and having a cup of calming tea) and if you still need additional help getting into that deep REM sleep- Try supplementing with L-theonine, melatonin or GABA.
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