Inflammation is the root cause of most chronic disease and can make symptoms of other conditions worse. Inflammation in the body can present itself in many ways such as hormone imbalances, skin conditions, digestive problems, joint pain and overall lack of energy or fatigue. Inflammation can effect our mood, weight and vitality.
So why are so many of us struggling with inflammation? There are many factors that can increase inflammation in the body like our environment, what products we use on our body, genetic predisposition, chemicals, toxins in our home and of course what we put into our body, FOOD!
Basically to decrease our risks of cancer and disease, we need to decrease the inflammation in our body so that our cells can stay healthy. Here are 5 Ways You Can Reduce Inflammation!
Avoid Rancid Fats - It's not so simple as "avoid saturated fats" anymore...we need to avoid fats that have been hydrogenated or turned into solids. These fats are very harmful to our health especially our circulatory system and mostly found in processed foods and plant oils used for cooking. What to eat instead: extra virgin olive oil, coconut oil, nuts, seeds, fish, avocado etc. Omega 3 fats will actually REDUCE inflammation!
Reduce Refined Sugar - Sugar is inflammatory to many areas of the body. Not only is it an inflammatory substance itself but it also depletes our body of vitamins that are needed to fight inflammation. Reduce your sugar intake to a little as possible and eat whole foods and fruits if you have a sweet tooth!
Manage Stress - The stress response can have an inflammatory effect on the body if we do not complete the stress cycle or "wind down" from it. Stress signals a cascade of hormones that can increase inflammation in the body. Stress can also make us crave inflammatory foods if we do not deal with it in healthy ways. Decrease your cortisol levels by walking, talking to a friend, doing yoga, practicing meditation, deep breathing and making space for down time in your daily routine.
Eat Antioxidant Rich Foods - There are foods that can help fight inflammation! Antioxidant rich foods or "superfoods" help reduce free radicals in the body which are markers for inflammation. Think dark blue and red fruits like berries or dark leafy greens. Vitamin C, phytochemicals and anthocyanins are all anti-inflammatory substances in foods that you can add to your diet. Also spices like turmeric and cinnamon are great natural anti-inflammatories.
Gut Health - Our gut is truly our second brain. Many neurotransmitters for brain function and mood are produced in the gut. If we do not digest our food effectively we cannot absorb the nutrients or use them to fight inflammation. If our gut is "leaky" proteins can move into the blood stream and cause inflammation and allergic responses. So the foundation of our inflammatory response begins in the gut!
These are just 5 ways to reduce inflammation in your body. There are many ways we can reduce inflammation with lifestyle and diet changes. Find ways you can reduce inflammation in your daily routine and enjoy the benefits as your begins to heal itself.