Summer is here! Sunshine, outdoors, gardening, biking...what does it mean to you?
I always feel lighter and more energetic during this season, in part to the longer days, but also because of the wonderful foods that are available this time of year. They are naturally cooling which helps with the hot weather, but they also play another important role that keeps us feeling more energized and invigorated - they help fight inflammation in the body.
Inflammation if left unchecked can lead to chronic illness,
but also premature aging.
There is even a word for this process, inflammAGING! 1
While there is still a lot of ongoing study in this area of science, there is something we can be doing to reduce the level of inflammation in the body RIGHT NOW. And that is following an anti-inflammatory lifestyle.
The anti-inflammatory diet and lifestyle is all about eating more of the foods that help lower inflammation in the body, limiting foods that tend to increase inflammation, and following healthy lifestyle habits like getting enough sleep, exercising, and managing stress.
Unfortunately, many of the foods found in our
Standard American Diet contribute to chronic inflammation.
Can you relate to these symptoms?2
- Fatigue & Lethargy
- Joint Pain
- Bloating/Stomach Pain
- Brain Fog & Forgetfulness
- Weight Gain
- Skin & Complexion Changes
- Poor Sleep Quality
If so, chances are good that you have some level of ongoing inflammation in your body, especially if you are eating a diet high in processed (prepackaged, prepared, or take-out) foods, added sugars, and processed oils found in fried foods.
So what should we be eating?
Get back to basics! Natural, whole-food ingredients contain antioxidants that neutralize the free radicals in the body that cause inflammation. It is their job to keep our cells functioning properly and prevent cellular damage. Whoohoo!
Diets high in vegetables and fruits are
good sources of antioxidants.
An Anti-inflammatory Diet includes:
- vegetables, fruit
- whole grains
- fish
- beans
- nuts
- herbs, and spices
And remember to mix it up! The entire dietary pattern matters more than any singular food.
And while you might be taking a supplement to get some of these benefits, research has shown that getting them from the source (i.e. fruits and veggies) is the best way for them to be absorbed.
Healthy fats are another important component of
an anti-inflammatory diet.
Many of the foods that are processed, or served up in restaurants and fast-food chains are cooked in highly processed oils. The anti-inflammatory Omega3 oils which combat inflammation are very volatile and break down easily with heat. They can be found in cold-water fish like salmon and mackerel, or in nuts and seeds, such as walnuts, flaxseed, and chia.
As I mentioned earlier, combating inflammation is a several-pronged approach. It is a lifestyle, not a diet.
That means other lifestyle factors can affect your level of inflammation. Adequate sleep and exercise play a big role. How you cope with stress plays an important role as well.
It is my hope you that are able to incorporate more of these suggestions into your lifestyle. If you would like additional assistance on how you can do this, I would be happy to assist you. I am always available for a quick 15-minuteDiscovery Chat.
Yours in Health,
Evey
