INFLAMMATION IS THE BASIS FOR ALL DISEASE
Inflammation is a very important aspect of our health, and everyone who wants to pursue a healthy lifestyle should be aware of it. In the long run, it can make a difference between life and death since chronic inflammation can lead to cancer, heart attack and other diseases.
People tend to underestimate the power of our diets. Like “C’mon, a piece of salmon won’t prevent me from diseases as well as Animal Style fries from In-N-Out won’t get me sick.” This is a wrong mindset. We are what we eat and every little choice makes a difference in a big picture, trust me.
GOOD AND BAD INFLAMMATION
We all have heard the buzz around the inflammation topic. However, that fancy word is a bit confusing, since there are two kinds of inflammation – it can be either good or bad. What’s the deal?
- Good Inflammation – translating medical language into English, inflammation is the process when your immune system is attacking some sort of infection. Your body helps itself to heal naturally, so that’s cool. It’s called acute inflammation and it usually lasts only a few days or less, helping you to recover from fever, heal cuts and wounds, or regrow damaged tissue.
- Bad Inflammation – this one lasts for months and years, doing more harm than good. Chronic inflammation is when your body can’t control its inflammatory response that is actually good to begin with, but lasting for so long causes the damage of healthy tissue as well. This could lead to various diseases like obesity, diabetes, arthritis, heart disease, and even cancer. You want to fight that bitch? Open the fridge, not the medicine cabinet.
ACTION PLAN TO FIGHT INFLAMMATION
Technically, there are many factors that can lead to chronic inflammation. So, the best way to avoid it would be living a healthy lifestyle: eat clean, sleep well, exercise regularly, avoid excessive smoking or drinking, have a proper oral hygiene. Follow this 5-step plan to minimize the chances of inflammation.
Eat Anti-Inflammatory Diet. Incorporate more antioxidant foods, consume superfoods, don’t forget about essential fatty acids and minerals.
Cut back on alcohol. Consuming less alcohol will reduce your body’s inflammatory response.
Don’t stress. This is so important. Stressing out destroys us both physically and spiritually. By raising the cortisol level, stress leads to inflammation.
Exercise. Do some cardio (running, cycling, boxing) and weight training. Or, whatever the hell you want. Just get up and get active. Stay consistent.
Take supplements and vitamins. Omega-3, vitamins C and E. Technically, almost all the vitamins help to fight inflammation in some way. It’s hard to pick the best one since each one helps in a different way. If you are curious about supplements that YOU personally need, then read my article Vitamins + Minerals: Ditch Multivitamins, Find Your Needs. There, I break down the most important information and make it easy to pick what works the best in your case.
Build your daily menu around these products and everything will be great. You’ll feel energized, maintain your health, and even effectively lose weight considering that you have a calorie deficit. Those products seem to be basic and common sense healthy items. You probably think, “Duh, we’ve heard about those mainstream veggies and salmon over and over.” But the trick is that genius lies in simplicity. Yes, many of you have some bananas and broccoli in the fridge, so you treat them as something basic. But the magic happens when those healthy items are consumed regularly to nourish your body.
- Omega 3 Fatty Acids: tuna, salmon, sardines, anchovies
- Antioxidants: berries (blueberries, cherries, strawberries), fruits (pineapple, bananas), and veggies (leafy greens, broccoli, beets, eggplants)
- Nuts and seeds: walnuts, pistachios, almonds, chia and hemp seeds.
- Herbs: turmeric, ginger, cinnamon, garlic, cayenne pepper, green tea
- Oils: extra virgin coconut oil, olive oil
AVOID INFLAMMATION TRIGGERS
- deep-fried foods (french fries, wings, corn dogs)
- soda and sugary drinks
- processed meat (sausages, hot dogs)
- refined sugar
- foods high in trans fats (cookies, donuts, coffee creamers)
- artificial food additives
- refined carbs (white bread and pasta, croissants)
- hormones and preservatives in red meat
- butter, cheese that are high in saturated fat
So, that was the most important information that you need to know about inflammation. Are you a fan of ready-to-go diet plan that tells you specifically what to eat for every meal? Then consider looking into Mediterranean diet. It’s high in vegetables and fruits, nuts, herbs, seafood, healthy oils, and whole grains. Red meat can be consumed rarely. Sugary beverages, refined grains, refined oils, and processed foods should be avoided.
Please let me know your little tips and tricks to fight inflammation in the comments.