Your immune system protects you from germs and other foreign substances that could make you sick by making parts of your body heat up and swell. However, sometimes it goes too far. That's when such inflammation becomes chronic due to stress, junk food, or other lifestyle triggers.
This chronic inflammation is associated with many serious health issues, including diabetes, heart disease, certain cancers, arthritis, fibromyalgia, fatigue, and depression. You may need to change your diet and other daily practices to reduce your risk.
Start with these ideas for following an anti-inflammatory lifestyle.
Eating to Reduce Inflammation:
1. Focus on plants. Most vegetables and fruits are rich in protective compounds like antioxidants and polyphenols. Load up on spinach, kale, berries, and citrus fruit. Some vegetables like asparagus and sweet potatoes serve as prebiotics that tightens your gut and lower inflammation. A great way to add plants into your diet is through smoothies. They are simple and delicious and can add a great variety of nutrients to your day.
Here is one of my favorite recipes:
Inflammation B’gone
2 handfuls of kale
1⁄2 avocado
1⁄4 cup gluten-free rolled oats
1 Tbsp flax seeds
1 cored apple
1 handful of blueberries
Water or dairy alternative
For more delicious recipes, grab your free copy of my Top 10 Anti-inflammatory Smoothies e-Book
2. Add whole food plant-based supplements. These plant-based supplements fill the gap and add bioavailable nutrition to help every cell in your body. The ones I recommend will add 30 fruits and vegetables to your day. You can learn more here.
3. Limit refined carbohydrates. On the other hand, foods like white bread and snack cakes have been stripped of fiber and nutrients. They encourage chronic inflammation and weight gain.
4. Steam and grill. Your cooking methods matter too. Instead of frying with oil, try steaming with water or grilling with dry heat.
5. Drink coffee. Moderate amounts of coffee also provide beneficial polyphenols. Just steer clear of the flavored coffee creams that are full of artificial thickening agents and sweeteners if you have a sweet tooth (like me), I recommend adding monk fruit or stevia.
6. Add garlic. Many natural seasonings have anti-inflammatory properties. You can add garlic to most of your recipes, and you won't be disappointed. Spread roasted garlic on bread or add it to mashed potatoes and homemade pizza.
7. Choose healthy fats. Not all fats are created equal. Monounsaturated and omega-3 fats help to decrease inflammation. Good sources include olive oil, nuts, and seed like chia seeds. By contrast, saturated fats aggravate inflammation, so go easy on red meat and whole fat dairy products. Avoid trans fats.
Other Lifestyle Changes to Reduce Inflammation:
8. Lose weight. You can experience chronic inflammation even if you're thin. Still, maintaining a healthy weight makes you less vulnerable.
9. Exercise regularly. Exercise has an overall positive effect. While an intense workout may cause temporary inflammation, it enhances your health in the long run.
10. Drink water. Staying hydrated is essential. Quench your thirst with plain filtered water and tea instead of soda and juice. Water is specifically recommended because it can flush toxins and other irritants out of the body. Track your water intake throughout the day and target to reach at least 1 liter a day.
11. Brush and floss. Bacteria from your mouth and gums can travel to the rest of your body. Aim to brush and floss for at least 2 minutes twice each day.
12. Use natural cleansers. Check the labels on your household cleaners and personal beauty products. You may be able to avoid potential toxins by buying organic brands or using plain vinegar and baking soda.
13. Use natural personal care products. The average woman uses 12 different beauty products every day. Your skin is the largest organ in your body, and it takes less than 30 seconds for a product to get absorbed. So go as green and organic as possible with cosmetics, makeup, deodorant, nail polish, and skincare.
"Just because it's on your shelf doesn't mean that it's safe,"
says Tamarra James-Todd, the Mark and Catherine Winkler Assistant Professor of Environmental Reproductive and Perinatal Epidemiology at the Harvard T.H. Chan School of Public Health.
A great website that can help you is the Environmental Working Group, which analyzes these products and highlights any potential risks or concerns.
14. Quit smoking and limit alcohol. Tobacco and alcohol aggravate inflammation. Many adults need more than one attempt to become tobacco-free, and combining nicotine therapy with counseling may lead to success this time.
15. Check your medication. Some over-the-counter and prescription drugs have side effects that reduce inflammation. If your doctor recommends that you take aspirin daily or prescribes statins to lower your cholesterol, you can consider this a bonus.
16. Sleep well. Most adults need about 8 hours of sleep to keep their minds and bodies strong. Go to bed and wake up on a consistent schedule and keep your bedroom dark and quiet.
17. Relax and refresh. Managing stress plays a significant role. Find a relaxation practice that works for you, such as daily meditation or taking long walks.
You can reduce chronic inflammation by watching what you eat and drink and making other positive lifestyle choices. Protect your wellbeing and support healthy aging by bringing chronic inflammation under control.
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