Reduce Inflammation Now
I have been eating a lot cleaner lately, to help with energy, brain fog and to stop feeling bloated after meals. I have noticed a major difference by following a healthier diet. If you are interested in eating healthier and feeling better you can lean into this type of diet, like I did and that way you don’t have to feel the pressure of cutting everything out. Now, I only stray from my healthy diet when eating out or for special occasions. So in this article I’ll be sharing the things I am keeping in the kitchen these days to feel better.
You can start to follow an anti-inflammatory diet, I’ll show you how- it’s a lot easier than you might think. We just need to incorporate in leafy green vegetables, berries, nuts, fish, seeds, etc. Limit foods that bloat and promote inflammation like red meat, sugar, refined carbs, etc.
Some key foods to include:
- Omega-3 fatty acids: Fatty fish, chia seeds, flax seeds, walnuts, etc. Omega-3s have strong anti-inflammatory effects. I load up of fish oil pills to get an extra dose.
- Turmeric is a potent anti-inflammatory, include turmeric in your foods or take it in supplement form. I like to sprinkle Turmeric on veggies, eggs and using it with black pepper which makes it more effective. Curcumin is poorly absorbed by the body on its own. Co-administering piperine, the compound in black pepper that gives it a spicy flavor, helps increase the bioavailability of curcumin by up to 2000%. This means your body can absorb more of the beneficial effects of curcumin.
- Ginger: Ginger has natural anti-inflammatory properties. Add ginger to foods or have ginger tea. Ginger is great in shakes and you can combine it with other veggies on this list.
- Leafy greens: Greens like spinach and kale are rich in antioxidants and reduce inflammation. Have spinach salad or my favorite throwing it in a skillet with avocado oil and a bit of salt.
Here are a few additional things we can do to help reduce inflammation in the body:
• Exercise regularly. Exercise relieves inflammation through increased blood flow and release of feel-good hormones. Aim for at least 30-60 minutes of moderate exercise most days. I like to switch up my cardio, I’ll do stairs, elliptical, recumbent bikes, rowing machines, dancing, and even this leap machine my home gym has. I find mixing it up helps to work different parts of the body and keeps the body from getting to used to any one method- plus it’s more fun.
• Get enough sleep. Aim for 7 to 8 hours of sleep per night. Lack of sleep can elevate inflammation in the body. This isn’t always easy but it’s a great goal to aim for. Even naps can really help reset your body and mind, I love a good nap. I find it helps to put on nap guided meditations.
• Limit alcohol consumption. While moderate alcohol use may be okay, excessive drinking causes inflammation and other health issues.
• Quit smoking. Smoking is terrible for health and causes inflammation throughout the body. Quit as soon as possible there are many resources that can be found including support groups. I encourage clients to do breath work when quitting to feel the sense of calm that smoking can provide as well as strengthen the lungs and cleanse them with fresh air.
• Reduce stress. According to the latest Stress in America survey from the American Psychological Association (APA), roughly 84% of US adults experience emotions related to prolonged stress. Try relaxation techniques like yoga, meditation, deep breathing, etc. Stress contributes to inflammation so be aware of where your stress level is by checking in with yourself and giving yourself what you need to de-stress. Ashwagandha is also a great natural supplement you can try to manage stress and improve focus.
If you could use some support with these changes hire a nutritionist or a coach. You can also reach out to us if you would like some support in creating healthy habits and improving your health.
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