How to Reduce Inflammation Naturally
Hello my beautiful plant-eaters,
We are tackling a big topic today. I’m excited about it. This particular topic impacts energy levels, sleep, comfortable, pain, mood, and more. According to a Harvard Medical School report, it plays a central role in some of the most challenging diseases of our time, including rheumatoid arthritis, cancer, heart disease, diabetes, asthma, and even Alzheimer’s.
Do you know the ailment to which I’m referring?
Now, inflammation isn’t all bad. The human body is designed for homeostasis and self-healing. Inflammation is intended for that. It is a cellular response to injury that helps the injury heal, in partnership with the immune system. The key difference here is that the inflammation can morph and persist for months or even years even when there is no specific injury or disease.
The importance of this issue is very meaningful to me, as my goal as a Health Coach and Nutritionist is to afford everyone I work with a longer, pain-free, and vital life. Let’s discuss what we can do about it!
As with any common ailment, there are a plethora of over-the-counter medications designed to mask the symptoms of inflammation such as headaches, joint pain, gastritis, weight gain, swelling, bloating, acne, eczema, muscle pain/stiffness, and digestive discomfort, but I have good news. You can reduce inflammation as opposed to covering it up, and heal it naturally (no Advil needed!).
Step 1: Make sure you’re not on the Standard American Diet (and if so, change that immediately! As described, below.) The Arthritis Foundation has listed recommendations for anti-inflammatory food choices. Let’s discuss.
*If you have chronic digestive issues, we should discuss this one-on-one. You can schedule a complimentary consultation with me here.
Below is a list of foods you can follow to reduce inflammation!
Anti-Inflammatory Foods, which also contain high amounts of antioxidants:
- VEGETABLES (you guessed it) 4-5 servings of veggies like beets, carrots, greens, broccoli, cauliflower, kale, and squash (everything that Planted Table Meals prepares)!
- Fruit! (not fruit juices) Low glycemic fruits preferably such as organic strawberries, blackberries, cherries, apples, oranges, pears, pineapple, plums, pomegranates.
- Turmeric, the most powerful anti-inflammatory substance, which also supports healthy cholesterol levels! Add it to your morning smoothie, in a capsule, or with warm almond milk and a touch of maple syrup and a pinch of black pepper, stir to blend.
- Water – and lots of it. At least four large water bottles or eight glasses per day, preferably prior to (not during) meals.
- Plant fats & plant protein like that found in avocados, chia seeds, flax seeds, nuts, brown rice, and quinoa. Yum!
- Beans and legumes if your body digests them properly and easily, such as black beans, chickpeas, and lentils.
- High-quality matcha green tea for balanced energy, antioxidants, fiber, immunity boost and so much more.
Remove or limit these inflammation-triggering foods and substances:
- Processed sugar and artificial sweeteners. Never consume aspartame or sweet n low again.
- Processed foods with trans fats such as margarine, fried foods, processed snack foods like cookies, crackers and white bread.
- Partially hydrogenated oils (if the food comes in a package, read the ingredients list every time!)
- Excess Omega-6 oils (mostly found in processed foods like mayonnaise) i.e.: canola oil, corn oil, safflower oil, sunflower oil, soy oil, and peanut oil.
- Gluten (one of the top offenders for inflammation in the country). Gluten is found in white flour products and wheat. You may not have celiac disease, but chances are you have a sensitivity to it, which means there is likely some inflammation that takes place.
- Dairy! Specifically Casein. Dairy is the other top 2 offender for inflammation, next to Gluten. Dairy is inflammatory, period. The one dairy product that does not include casein is ghee.
The foods we eat build the cells throughout the body. You can eat your way back to being pain-free!
If you’re looking to heal your relationship with food and body or would like to discuss this further, follow this link to schedule a complimentary consultation with me.
All my best,