Dietary changes:
Add dietary rest or fast. Fasting is the most effective, affordable, super-cure to solving bodily inflammation. Did I mention it’s free? When you stop eating, your body heals, plain and simple.
Incorporate foods that have anti-inflammatory properties into your diet, such as fatty fish (salmon, black cod, bluefin tuna), berries, turmeric, ginger, leafy greens, nuts, and seeds.
Increase your intake of omega-3 fatty acids found in fish oil, flaxseeds, and walnuts. These fats can help reduce inflammation.
Minimize or eliminate processed foods, which often contain trans fats (Omega-6 fatty acids), refined sugars, and pro-inflammatory ingredients/chemicals. Avoid poor quality processed meats, like hot dogs, sausages, bacon, and some processed cold cuts. These often contain preservatives and chemicals to obtain color and flavor. Look for high quality versions of these types of meats, by diligently reading labels. Included in this are: cereal bars, granola bars, flavored or coated nuts, chips, cookies, or anything that is pumped with preservatives to have a long shelf life.
Reduce stored energy (bodyfat):
Maintain a healthy weight and body composition, as excess fat will contribute to chronic inflammation. Learn to become metabolically flexible like you were designed to be. Use our Fast.Eat.Live. mechanism to train your body to effectively fast, and be able to use either fat for fuel or carbohydrates for fuel. This will promote the body to use its stored bodyfat as an energy source. Conversely, always consuming carbs, encourages the body to store bodyfat.
Get consistent exercise:
Engage in regular physical activity, as it will reduce inflammation and improve overall health. Aim for a combination of cardio, like going for a walk or riding a bike. Strength training exercises, like squats, deadlifts, or farmer’s carries are also important.
Stress management:
Chronic stress can trigger inflammation. Practice stress-reduction techniques like prayer, meditation, or breathing techniques to help manage stress.
Join community groups or sports teams. Find people that are like-minded and share your values or interests. Share life with others and don’t isolate yourself.
Adequate sleep:
Aim for 7-9 hours of quality sleep per night, as sleep is essential for the body’s natural healing and inflammation regulation processes.
Hydration:
Stay well-hydrated by drinking plenty of water, since dehydration can exacerbate inflammation. Add electrolytes to your water, as minerals are essential to life.
Limit alcohol and tobacco:
Excessive alcohol consumption and smoking can contribute to inflammation. These are vices, which may start out as entertainment, but could end up becoming excessive and even addictive. Remind yourself that promoting a long and healthy life is worth the trade-off of short-term entertainment.
Anti-inflammatory supplements:
Some supplements like curcumin (found in turmeric), ginger, and fish oil (omega 3) have anti-inflammatory properties. Consult with a healthcare provider before adding certain supplements to your routine.
Remember that reducing chronic inflammation is both an art and science. Bring in friends, family, and community to help you achieve your goals. It’s important to make sustainable lifestyle changes. Remember that even small changes become cumulative over time.
It’s our pleasure to work with hundreds of clients, and watch them dramatically change their lives by reducing stress, body weight, and inflammation. It’s critical to have a coach or loved ones around to help make changes in your life. Seek out those who support you and work together to build a healthy and happy life. ◆
For further health coaching on this topic and more, contact us at FastEatLive.com
