It’s time to get serious…
Limit your intake of foods that cause inflammation.
Studies show that the foods we eat play a large part in causing inflammation. You should make every effort to avoid these inflammation causing foods. Sugars and refined carbohydrates are the number one culprit for causing inflammation. Others include dairy products and cheeses, fatty red meat, oils and spreads that are high in trans-fats or partially hydrogenated oils, processed or packaged meats, alcohol, food additives such as MSG and aspartame, and refined grains.
Eat anti-inflammatory foods.
One of the best things you can do to fight inflammation is to eat foods that are high in antioxidants. Inspired by the eating habits of Greece, Italy, and Spain, the Mediterranean diet has been hailed as a heart healthy, anti-inflammatory diet. It incorporates lots of colorful fruits and vegetables along with healthy oils, nuts, fish and legumes. The following is a list of anti-inflammatory foods and herbs to incorporate in your diet:
- green leafy vegetables such as kale and spinach
- almonds and walnuts
- fatty fish like salmon, mackerel, and tuna
- strawberries, blueberries, and tart cherries
- tomatoes
- olive oil
- coffee
- raw oats
- dark chocolate
- beets
- broccoli
- black beans
- chia seeds
- pineapple
- avocados
- garlic
- curcumin
- ginger
- cayenne pepper
- green tea
Get off the couch.
Find time to enjoy the great outdoors and soak up some vitamin D. Exercise is an effective way to reduce inflammation by improving circulation and reducing body fat. Try to engage in low impact, moderate exercise for at least 2.5 hours weekly.
Get a good night’s sleep.
While you sleep, your body is at work repairing itself from the damage caused during the day. Poor sleep habits not only sabotage your body’s healing, but it can also dampen your motivation to follow a healthier lifestyle. Move the televisions and computers out of your bedroom as these are added stimulation and try to get at least seven hours of sleep every night.
Manage your stress.
Most everyone recognizes that stress leads to a plethora of health problems. Keep your stress under control by getting a massage, taking a stroll, or learning yoga. It doesn’t matter what you do. Just find a way to relax.
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Great information!
I LOVE this!! Are you doing this yourself?? How do you get the kids to join in??
I have been incorporating more of these foods into my diet and seriously cutting back on the sugars and carbohydrates. The last time I went in for lab work, my inflammation markers were down nearly 10 points! Wahoo! The kids have been eating some of the meals I prepare but I have to be sneaky with them and can’t give any indication that they are eating anything ‘healthy’. LOL 🙂