Inflammation is associated with some of the worst health problems out there including heart disease, cancer, and autoimmune diseases. Acute inflammation response is actually a healthy process for the body when injured such as scraping your arm or spraining your ankle. Chronic inflammation is another story and is detrimental to our health.
Some causes of chronic inflammation are:
- Poor dietary choices: processed foods, too many animal products (most are filled with hormones, antibiotics, etc), sugary drinks, trans fats and certain unhealthy saturated fats.
- Food intolerances
- Chronic infections (bacteria, viruses, yeast, parasites)
- Stress and running on empty
- Inactive lifestyle
- Gut Health problems
Here are 5 simple ways to help decrease inflammation and improve your overall health this time of year:
1. Eat more plant-based, whole, nutrient-dense antioxidant-rich foods. Crowd out the inflammatory foods (refined sugar and flour, processed junk, animal products, etc.) by ADDING a variety of plant-based whole foods to your diet. Eating a rainbow of foods will flood your body with the vitamins, minerals, phytochemicals, antioxidants and fiber it needs to combat chronic inflammation. Free radicals (found in the foods we eat, medicines we take, water we drink, the air we breathe and also a byproduct of exercise) can damage the cells of your body and create and contribute to chronic inflammation. Antioxidants are able to neutralize these free radicals to reduce inflammation. Antioxidants include vitamins A, C, and E as well as the colorful pigments of fruits and vegetables. Seriously, eat the rainbow! Need recipes? Weve got you covered! Need a convenient way of getting a variety of foods into your diet? We have that covered too!
2. Focus on gut health. Your gut holds approximately 60-70 percent of your immune system, so your gut would be the best place to reduce chronic inflammation. If your gut is in pretty bad shape, you can only think that your immune system is struggling as well. A great way to start is by taking a daily probiotic or our exclusive antiGMO product that clear glyphosate from your system while restoring, repopulating and repairing your gut!
3. Add in some omega-3 fatty acids. EPA, one of the Omega-3s found in fish, fish oil, and algae-based supplements along with DHA has powerful anti-inflammatory properties. Up your fatty acid ante by adding cold water oily fish (such as salmon, tuna and halibut) or nuts and seeds, such as walnuts, ground flaxseed, pumpkin seeds, sesame seeds, and marine algae such as Spirulina. Nervous about how spirulina will taste? We have a ton of smoothie recipes!
4. Make sure you’re getting plenty of vitamin D. Vitamin D deficiency has been associated with several inflammatory and autoimmune conditions. The two main sources of vitamin D are the sun and food. Most people don’t get much sun exposure especially during the winter. When you aren’t making enough vitamin D in your skin from sun exposure, make sure to include food food sources of vitamin D like fish, egg yolks and foods that are fortified with vitamin D (like almond or coconut milk).
5. Rest more and stress less. Night time hours is where the magic of recovery happens. Your body is hard at work repairing and restoring your cells while you sleep. Most doctors recommend seven to eight hours of sleep per night. If you’re skimping on some much needed snoozing hours, you’re also cheating your immune system, which means it needs to kick into overdrive to keep you from getting sick. When your immune system is always on high alert….hello inflammation. Trouble sleeping? Try adding our tart cherry juice before bed! It contains inflammation fighting properties and naturally occurring melatonin.
Stress is also associated with a lack of sleep and the overwhelming busy demands in our daily lives. When constantly running around and stressed out all the time, you’re body is producing more of the hormone cortisol (stress hormone and inflammation’s partner in crime). It stands to reason that you can easily reduce chronic inflammation by focusing on stress reduction, whether it’s through getting outside, more sleep, yoga, meditation/breathing techniques, exercise, alone time, less technology or a relaxing vacation. Take a chill pill (or Chill spray your stress away)!
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