When we think of inflammation, we think of an infection, right?
An area that swells and includes redness, pain and heat. When this occurs, antibodies and other parts of our immune system rush to this inflamed area to help repair the damage.This is a normal process, and beneficial to help heal our body.
Chronic inflammation on the other hand is not so good.
Unfortunately today, most Americans have some degree of chronic inflammation.
It is this type of inflammation that virtually destroys our entire body!
Why Are We So Inflamed You Say?
There are a number of factors that cause our body to ramp up and get inflamed.
A poor diet
Eating few fruits and veggies
Processed and fast foods
Lack of daily exercise
Poor sleeping habits
Even a negative outlook on life
All of these factors can cause our level of inflammation to rise. Engage in these unhealthy habits long enough and whal-lah! Chronic inflammation sets in and starts to destroy!!!
How Do You Know If You Have High Levels of Inflammation In Your Body?
Clients that work with me take a series of tests and a questionnaire that can help to identify chronic inflammation. Although each and every one of us, currently inflamed or not, should work to lower our level of inflammation on a daily basis.
Lucky for us, there are dietary & lifestyle habits that can help radically reduce our level of inflammation.
Most fruits and veggies have numerous amounts of nutrients, although certain kinds have specific anti-inflammatory properties.
These include: Green leafy veggies like kale, Swiss chard, and spinach, lettuces as well as colorful veggies like squashes and beets for example and Fruits such as dark berries- These in particular deliver the highest doses of ani-inflammatory properties. "Superfoods" also work excellent for combating inflammation.
However, some folks may need to watch out for vegetables from the nightshade family.
These include potatoes, tomatoes and eggplants. They contain a chemical alkaloid that may cause pain in some people, triggering symptoms of inflammation.
If you don’t eat a lot of veggies, or you don’t eat a wide variety on a daily basis, you may want to invest in a good quality phytonutrient supplement. Metagenics has a superb Phytonutrient Multi that's worth checking out! And best of yet....they're in "capsule" form! Yep- I know I'm not the only one that tries to avoid those bulky tablets that may or may not truly digest! CLICK HERE to register for your own personal pharmaceutical-grade supplement account through Wellevate, then search....Metagenics PhytoMulti.
Get in Healthy Fats
Eat cold-water oily fish (such as WILD salmon, anchovies, tuna and mackerel) or nuts and seeds, such as walnuts, ground flaxseed, and pumpkin or sesame seeds.
Still not convinced you can add these in? Try an omega-3 fatty acid supplement to your regimen. Fish oil can be one of THE DIRTIEST SUPPLEMENTS in terms of contamination, so make sure to take a pharmaceutical-grade brand. CLICK HERE to register for your own personal pharmaceutical-grade supplement account through Wellevate, then search....Metagenics Omegagenics 1000 EPA/DHA.
Spice It Up a Little
Turns out herbs and spices are good for more than just adding flavor to our food.
Many contain beneficial compounds that can reduce inflammation and help to ease pain. Capsaicin is a naturally occurring ingredient in chili peppers and rosemary. Ginger contains vanillin and zingerone. Other anti-inflammatory compounds are found in turmeric, basil, cumin, coriander, dill, garlic, oregano, pepper, sage, and thyme as well as goji, green tea extract and spiraling. CLICK HERE to register for your own personal pharmaceutical-grade supplement account through Wellevate, then search....Metagenics Omegagenics 1000 EPA/DHA.
Pull Out Your Sweet Tooth
Not only does sugar really pack on the pounds it also ramps up inflammation.
Stick to complex carbohydrates to avoid surges in blood sugar like apples, asparagus, beans, broccoli, blackberries, blueberries, cabbage, cantaloupe, citrus fruits, green beans, leafy greens, pears, raspberries, spinach and strawberries. We ALL need a little sweetness in our lives, and The Complete Detox Cookbook (found on the SHOP PAGE) has some amazing sweet treat, quick & easy recipes you should definitely check out! In fact ALL recipes are super-clean and detox-friendly.
Investigate If You Have a Food Intolerance
Gluten/wheat, eggs, dairy, soy, corn, and grains in general and even some forms of nuts can be bothersome to some people. To determine whether you have sensitivity to a particular food, try eliminating it for at least two weeks and see if symptoms such as lethargy, headaches or bloating subside. Try a simple plan of lean, clean protein and organic veggies (avoiding the "nightshades") for one month and see if your pain subsides. Trust me, you may be amazed!
The Power of Probiotics
In our guts we have good bugs and bad bugs. Antibiotic use, stress, poor diet or eating foods we’re intolerant to all lead to inflammation and upset this delicate balance. By adding acidophilus, bifidus and other probiotics into your diet you’ll be sure to help your body keep the bad guys at bay. UltraFlora Spectrum is just one of my favorite probiotics with 7 different strains that target both gastrointestinal AND immune health! CLICK HERE to register for your own personal pharmaceutical-grade supplement account through Wellevate, then search....Metagenics UltraFlora Spectrum.
Exercise is somewhat of a double-edged sword when it comes to inflammation. Sometimes, a heavy workout session can cause acute inflammation, but overall it works to reduce the risk of future “chronic” inflammation. Do something that you like so you stick with it. Get your heart rate up to 70% of maximum, and throw in an occasional burst of all out sprinting for the most benefit. Add two or three strength-training workouts a week and you’ll be good to go! One of the best things about this quarantine, has been partnering with LIVEEXERCISE.COM and Bodylastics, Inc. Blake and his team have created the most amazing "hub" for online workouts, including but not limited to the stackable-band system for the safest, most effective strength and toning workouts!
Clean It Up
Smog, pollution, mold, dust and bugs in general can all spur inflammation. Make sure you clean your living areas (work and home) frequently.
Try to use natural based cleaners to reduce exposure to harmful chemicals (yet another inflammatory booster). Exercise away from a lot of traffic if outdoors, and do what you can to reduce your carbon footprint. Inhaling and ingesting toxins on a daily basis puts us at risk for toxic buildup (which comes with a long laundry list of uncomfortable symptoms that we often times overlook as something else!). Keep an eye out for the upcoming ETERNITY WARRIOR PROGRAM....for a great way to assist your body in not only getting rid of these yucky compounds- but to also improve your overall health, body composition, energy, digestion, sleep (really…the list just goes on!).
Experts recommend sleeping between six and twelve hours every night. Of course sleep requirements vary depending on age, activity level and overall health. What’s important is that you make sure you get it in. If you’re not sleeping well, get to the bottom of why that is and fix it. Your health and longevity depend upon a good zzzz. I've tried literally ALL the sleep supplements available. CLICK HERE to register for your own personal pharmaceutical-grade supplement account through Wellevate, then search....OrthoMolecular OrthoSleep. It's truly THE BEST one I've found yet!! It's also recommended in my Sleep Solutions Guide found on the SHOP PAGE.
As you can see, there are many ways to combat inflammation. Overall, laying this foundation outlined above is first and foremost. Just taking a supplement or a pill will NOT WORK for long! It has to become a lifestyle change, only then will the right supplements help to calm the fire, and eventually quenched for good!!!