This article is about 5 Steps to Living an Anti-Inflammatory Life, which will help you control lifestyle diseases, including high blood pressure, heart disease, obesity, diabetes, etc.
You probably already know about inflammation. It automatically triggers when you have a sprained ankle, rash, or sore throat. Inflammation is a normal fitting reaction of your defense system to fight infection or trauma. You need inflammation to survive.
The problem hits when that defense system gets chaotic and acts like a rebel army determined to demolish its own country. You might know of overactive immune responses and excessive inflammation in common conditions such as allergies, autoimmune disease, rheumatoid arthritis, or asthma. But you probably don’t know that covert inflammation running out of control is the root cause of all chronic diseases, such as obesity, heart disease, diabetes, depression, dementia, cancer, and even autism.
You may feel healthy, but if this inflammation is fulminating inside you, then you have a problem.
What Are The Best Anti-Inflammatory Lifestyle Changes?
Here are the five steps to living an anti-inflammatory lifestyle. These are simple but extraordinarily effective ways:
(i) Eat whole grains (oats, barley, and millet), high fiber, low-fat proteins plant-based diet (fresh and colorful fruits and vegetables), which is inherently anti-inflammatory.
(ii) Eat healthy unsaturated fats from extra-virgin olive oil, flax, pumpkin, sunflower seeds, and nuts, avocados.
(iii) Eat omega-3 fats from flax seeds, soybeans, walnuts, and small fish like sardines, herring, sable, and wild salmon.
(iv) Stay away from refined sugars and processed and trans-fat foods.
Exercise regularly, at least three times per week, to improve your immune function and mood, control stress, lower inflammation, and strengthen your cardiovascular system. Also, allot some time for yoga, meditation, or deep breathing.
If you have food allergies, figure out what they are and stop eating them.
Take probiotics (“good bacteria”) daily to cleanse, soothe any digestive upset, improve your digestion, to strengthen the healthy bacteria in your gut, which fights inflammation.
Take a multivitamin supplement with full-spectrum vitamins and plant-sourced minerals, and antioxidants, which help reduce inflammation.
Note: The above will help treat the downstream effects of inflammation instead of addressing the root cause. The best way to control inflammation is to identify the causes and triggers of inflammation and get rid of them. Once you figure out the reason, get rid of it, and then help the body’s natural immune balance reset by providing the right conditions for it to thrive.
Once you figure out the cause and get rid of it.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”
Useful Resource: Harward Health Publishing