So I've been talking a lot about inflammation this week and I hope you feel that you have learnt a bit more about it.
As my final post on this topic for this week, I wanted to talk about the best ways we can fight inflammation in our bodies.
Don't forget, inflammation is one of the main causes of disease in our body. This is one of the biggest causes of heart disease, cancers and a whole host of other disorders.
Have no fear though, I have compiled a lovely list of ways that we can help fight inflammation in our bodies. Foods we can eat and lifestyle choices we can make. So, keep reading...
SUPERFOODS - THE ANTI-INFLAMMATORY ANTIOXIDANTS
These are foods that you want to incorporate into your diet
tomatoes (ideally cooked as they release more nutrients that way)
olive oil
dark green leafy vegetables such as spinach and kale.
low fat tree nuts such as almonds and walnuts (make sure you avoid peanuts though!)
seeds such as chia and flax to add fibre to your diet as well (which is great for gut health)
high quality, fresh caught and organic oily fish such as salmon, mackerel, tuna and sardines
high antioxidant fruits such as berries (blueberries, strawberries, raspberries etc) and sweet cherries too
celery (very alkalising in the body and can help with blood pressure and cholesterol)
beetroot
turmeric - fresh or powdered. Obviously fresh has a higher strength, but for women, Ayurvedic medicine sometimes advises just to use the powder form - just to note!
ginger - fresh or powdered. I love a fresh ginger tea though
pineapple - especially good for joint inflammation
green tea - 2 to 3 cups per day, but not much more as it can be toxic. Studies have shown that green tea can actually reduce heart disease!
coffee - yes coffee! No more than 5 cups per day though and not laden with dairy and sugary syrups either!
THE ANTI-INFLAMMATORY LIFESTYLE CHOICES
exercise - especially meditative practices such as yoga or tai chi. If you are a fan of HIIT, cross fit or long distance running then ensure you allow at least a day in between training sessions to recover. If you don't allow enough rest time, you can suffer micro tears in the muscles which, if not repaired, can lead to long term damage and obviously further inflammation. Focus on a plant based diet after training to reduce inflammation as well. Avoid the red meat options and whey protein powders that are full of chemicals, hormones and nasties which inflame your gut.
sleep - at least 7-8 hours each night
meditate daily - even if just for 5-10 minutes
stress reduction - if it all gets a bit overwhelming, go and talk to somebody.
regular massage/facial/relaxing treatment - it's good for you!
avoid the medicines that you don't necessarily need. antacids, antibiotics etc. look for more of a natural option where possible
cut back on all the chemicals in products that you use daily. Deodorants, cosmetics, cleaning products etc. Opt for the more natural and organic options where possible to minimise the amount of toxic chemicals that can go into the blood stream
sunshine - get your vitamin D. 10 minutes a day (if you're lucky enough to get it is all you really need!)
OK, I know it's a long list and you only have to do what you can - if you want to even!
If you are a bit overwhelmed with it all? Start the day simply with a green smoothie. If nothing else, it's a very good choice to make early on in the day. Why not try this one here.
Thanks so much for reading,
Emmaline