Decreasing chronic inflammation in the body may not have been your New Year's resolution,
but it's definitely something worth thinking about to help you obtain a healthy body!
Chronic inflammation can increase your risk for diseases such as:
but it's definitely something worth thinking about to help you obtain a healthy body!
Chronic inflammation can increase your risk for diseases such as:
Heart Disease,
Diabetes,
Cancer,
Depression, etc.
Diabetes,
Cancer,
Depression, etc.
Fortunately there are thing you can do to help fight chronic inflammation!
1. Increase your daily intake of fresh fruits & vegetables; fruits & veggies are loaded with vitamins, minerals and phytochemicals. Recommendation - try eating fresh vegetables at every meal, perhaps a veggie & fruit based smoothie at breakfast. Also try incorporating fresh veggies & fruits at snack times.
2. Eat more Omega 3 fatty Acids. Aim for 3.5 ounces of fatty fish such as salmon twice weekly. Although better absorbed from fish, there are plant based sources such as flax seeds, chia seeds, and walnuts! See the following article: Chia Seeds Versus Flaxseeds.
3. Try seasoning foods such as vegetables, rice, soups, etc. with the spice turmeric. Studies have revealed turmeric to have anti-inflammatory properties.
4. Try exercising a minimum of 30 minutes daily. Exercise helps improve conditions such as high blood pressure, high cholesterol, diabetes, depression, and inflammation.
5. Reduce stress! If your body is constantly in fight or flight response it will receive too much stress hormones thereby increasing your risk for anxiety, weight gain, and heart disease to name a few things. Be sure to incorporate relaxing activities such as daily stretches.
6. Avoid trans-fats! It has no health promoting benefits and is actually worse than saturated fats. To know if a food contains trans-fat, look for partially hydrogenated oils in the ingredient list on food packages.
7. Eliminate processed sugar! Processed sugars release inflammatory messengers called cytokines,
which then increases inflammation in the body. It's best to avoid foods with added sugar listed as 1 of the 1st 3 ingredients.
2. Eat more Omega 3 fatty Acids. Aim for 3.5 ounces of fatty fish such as salmon twice weekly. Although better absorbed from fish, there are plant based sources such as flax seeds, chia seeds, and walnuts! See the following article: Chia Seeds Versus Flaxseeds.
3. Try seasoning foods such as vegetables, rice, soups, etc. with the spice turmeric. Studies have revealed turmeric to have anti-inflammatory properties.
4. Try exercising a minimum of 30 minutes daily. Exercise helps improve conditions such as high blood pressure, high cholesterol, diabetes, depression, and inflammation.
5. Reduce stress! If your body is constantly in fight or flight response it will receive too much stress hormones thereby increasing your risk for anxiety, weight gain, and heart disease to name a few things. Be sure to incorporate relaxing activities such as daily stretches.
6. Avoid trans-fats! It has no health promoting benefits and is actually worse than saturated fats. To know if a food contains trans-fat, look for partially hydrogenated oils in the ingredient list on food packages.
7. Eliminate processed sugar! Processed sugars release inflammatory messengers called cytokines,
which then increases inflammation in the body. It's best to avoid foods with added sugar listed as 1 of the 1st 3 ingredients.
