Inflammation in the body can lead to many health problems if not corrected.
Granted the bodies process of inflammation is important with acute injuries as it is there to make sure your body protects and heals the newly damaged tissue.
But when there is unchecked inflammation within the body problems will start to arise such as heart disease, GI complications, and other health risks. Just about every health related disease starts off as inflammation in the body so it pays off to know how to keep this under control.
Foods that can increase the inflammation in your body are refined carbohydrates, fried foods, margarine, sugary drinks, and excessive amount red meat. None of this should be surprising we have heard over and over by various sources that these are not the best for us to be consuming especially at high quantities.
At the same time everyone is different and someone could be having any of the above mentioned foods and not have a adverse reaction to them. Listen to your body but also understand that food is fuel. You wouldn’t put oil in your gas tank right? So why put fried food and sugary drinks in your body to burn up as fuel?
Unfortunately understanding if you are inflamed can be hard, and being able to give your body the support it needs to be healthy is the best way to protect yourself.
You can do this through three ways:
Eat Clean
Nutrition is important when it comes to decreasing the risk of health related diseases. Currently we are exposed to an abundance of food with preservatives and other chemicals in it. Your body does not know how to process this and will react as though this is something foreign and try to remove it. This obviously increases inflammation as this is the bodies way of protecting itself.
To manage this sticking to clean foods is the best way to go. Keep to food products that are not processed. Clean, whole foods give your body the the fuel it needs for a healthy life.
Quick tip: If your diet is heavy with processed food I would suggest to start slowly limiting the amount you have every day. Making one good choice everyday will lead to better and better choices. So give yourself time to learn and grow.
One of the best clean foods out there to decrease inflammation are dark leafy vegetables
Kale, spinach, collard greens, and etc are all examples of dark green leafy vegetables. These are more nutrient dense and are loaded with vitamins and minerals that battle inflammation. Toss with olive oil and eat a variety every day. Its important to note that heat diminishes the nutrient content so try to eat these both raw and cooked.
Omega Three Fatty Acids
Omega 3’s reduced the production of the inflammatory responses leading mediators. This can help to decrease the negative response of chronic inflammation in the body. Other benefits are increased brain health, decrease depression, and cancer prevention. The wonderful thing is that Omegas can be easy to get into your diet if you know where to fine them.
Salmon/Tuna/Mackerel/Sardines
These fatty fish contain high concentrations of Omega Three Fatty Acids. Be aware that you should eat high quality fish to decrease the chances that the fish could be contaminated with high levels of mercury.
Nuts/Seeds
Walnuts, chia seeds, and flaxseeds have the highest content of Omega 3s. You can add the seeds to your smoothies or yogurt. Walnuts are a great healthy snack in moderation and you can even use flaxseed oil in your salad dressing.
Supplement
If eating either of these are an issue for you finding a high quality supplement is a good replacement. Go for organic, high quality, and third party tested. Doing a little bit of research before you buy is worth it. My husband is allergic to nuts and does not like fish so I get him these Omega-3 Alaskan Fish Oil.
Sleep
It is recommended that you have between 7-9 hrs of sleep everyday. Studies show that poor sleep contribute to increase inflammation with in the body. Being that both sleep and inflammation are regulated by our circadian rhythm if there is a constant disruption in our sleep cycle then our body will respond with inflammation.
The best way to keep your sleep regular is to go to sleep and wake up at the same time every day. To help fall asleep practice things like no blue screens for an hr before bed, no T.V. in the bed room, and create a relaxing space to sleep in.
When you are making lifestyle changes start slow. Allow yourself to get use to something new gradually. This will make it easier to stick to your changes, and you will be able to notice how better you feel over time. If you would like any help with these lifestyle changes to go my website and sign up for a free initial health consultation.
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Harvard Health Publishing. [2014]. Foods that fight inflammation. Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
Hjalmarsdottir, Freydis. (2018, October 15). 17 Science-Based Benefits of Omega-3 Fatty Acids. Retrieved from https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
Breus, Michael. (2019, January 1). 5 Things To Know About Sleep and Inflammation. Retrieved from https://thesleepdoctor.com/2019/01/01/5-things-to-know-about-sleep-and-inflammation/
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