Inflammation is a part of life whether you want it to be or not.
It’s part of the muscle-building process and is part of your immune system’s response to an attack…
But did you know that inflammation is also one of the most common links in heart disease, cancer, and diabetes… And these conditions are responsible for approximately 70% of the deaths in the US.
So while inflammation is a necessary process your body uses to repair itself, if left in a constant state it can become deadly. Try reining it in with these tips…
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Heal Your Gut
This is probably the most important step. They say the ‘cauldron of health' is your gut, so it’s really the best place to start. Years of not eating right and taking round after round of antibiotics can deplete your gut’s storage of good bacteria – probiotics. Probiotics can help with everything from reducing your inflammation to helping you lose weight, to absorbing nutrients better.
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Do An Elimination Diet
If you have chronic inflammation, you’re probably reacting to something you’re eating. Start an elimination diet and slowly reintroduce foods one at a time. Keep a food journal and track how you feel when adding the foods back in. If you notice that something makes you feel lousy, don’t eat it anymore – at least for a while.
If your gut is healed, you should be able to tolerate more foods. So be sure to make it your #1 priority.
Balance Your Omegas
The standard American diet is high in omega-6 fats and low in Omega-3s due to the predominance of unhealthy vegetable oils. Omega-3s can help reduce inflammation, so start eating fresh fish and swap out your vegetable oil for extra virgin olive oil.
However, be mindful of the fish you eat. Some contain high levels of mercury. The general rule for finding fish that are low in mercury is the smaller, the better. Sardines are a perfect source of Omega-3s and protein. You can also safely supplement your diet with krill oil, which comes from the pure waters of Antarctica.
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Sleep More
We live in a world where people think it’s a good thing to not sleep. That’s not even close to being right. Lack of sleep can lead to a whole host of health issues and can even make you a less effective employee. Prioritize your sleep and make sure you’re getting between 7-9 hours of sleep each night. Getting less than 6 hours of sleep each night can increase inflammation.
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Reduce Your Stress
Repeated stress puts extra strain on your blood pressure which puts extra strain on your blood vessels which can cause inflammation. Simply stated: stress causes inflammation.
There are a lot of simple ways to reduce your stress, but meditation is the most powerful. Mediation will not only help you relieve stress, it’ll also increase your focus, boost your memory, boost your immune system, and make you a happier person.
If you prefer a more active route, try exercising or yoga. Take a walk. Experience nature. There’s no shortage of things you can do to reduce your stress.
Inflammation is clearly one of the most widespread issues in the US – and one of the most dangerous. These tips should help you reduce inflammation and get you on your journey to better health.
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Research References:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1867676/pdf/v050piii54.pdf
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-016-0067-0
http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868080/
http://circ.ahajournals.org/content/105/21/2462.short