Inflammation 101
What is it?
Inflammation gets a bad rap. But it's a natural bodily process. It helps your body fight off injuries and infections. Short-term inflammation can be a good thing!
But long-term inflammation is another story. When inflammation becomes chronic, that's when symptoms show up.
Chronic inflammation increases the risk of chronic illnesses, including heart disease, cancer, diabetes, obesity, Alzheimer's, depression and skin issues like acne, rosacea and eczema.
Signs of inflammation:
Body pain
Fatigue
Trouble sleeping
Depression
Anxiety
Digestive problems (diarrhea, constipation, acid reflux)
Frequent infections
Weight gain or weight loss
Acne, Rosacea, Eczema
Many things can stir up inflammation, including:
Poor diet
Stress
Infections
Autoimmune disease
Chronic illness
Toxin exposure
Lack of sleep
Hormone imbalance
Sedentary lifestyle
Obesity
Alcohol
Smoking
Luckily, there's A LOT you can do to lower inflammation. And all it takes are some simple tweaks to your diet and lifestyle. So read on to learn the best foods, supplements, and lifestyle habits to tame inflammation.
Anti-Inflammatory Diet
Foods to avoid:
Processed foods
Refined carbs (white bread, white rice, sweets, etc.)
Fried foods
Foods with added sugars or high-fructose corn syrup
Vegetable / seed oils
Foods with trans fats
Processed meats
Soda & other sugar-sweetened drinks
Alcohol
Foods to enjoy:
Olive oil
Fresh fruit
Veggies, especially leafy greens
Fatty fish like salmon, sardines, & mackerel
Nuts & seeds
Avocadoes
Green tea
Turmeric Tea
Dark chocolate
Antioxidant-rich spices like turmeric, cinnamon, & garlic
Cranberry juice
Kimchi,
Sauerkraut, pickles, fermented veggiesGrass-fed beef
Organic Chicken and eggs
Anti-Inflammatory Supplements
Curcumin
Curcumin is the star compound that gives turmeric its anti-inflammatory powers. It's shown to reduce inflammation from arthritis, diabetes, heart disease, IBS, fights cancerous cells and gives you the best glow from the inside out. .
Brands: Thorne & Designs for Health
Fish oil
Fish oil is rich in omega-3 fatty acids, which have anti-inflammatory effects. Consuming fish oil is shown to reduce inflammation from heart disease, diabetes, degenerative disc disease, and more.
Brands: Nordic Naturals & Carlson
Resveratrol
A potent antioxidant found in red wine, berries, grapes, dark chocolate, and peanuts. Research shows resveratrol reduces inflammation from liver disease, obesity,ulcerative colitis, protects your collagen supply.
Ginger
Ginger is best known for being a go-to remedy for nausea. But this spicy root has anti-inflammatory properties as well. It's shown to lower inflammation from type-2 diabetes, cancer and supports gut health.
Brands: New Chapter & Anthony's
Anti-Inflammatory Lifestyle habits
Exercise regularly
Exercise has a natural anti-inflammatory effect on the body. Even just 20 minutes of exercise is enough to reduce inflammation. Aim for at least 30 minutes of moderate exercise (walking, cycling, yoga, weight training, etc) a day.
Keep a lid on stress
We all get stressed at times. But chronic stress creates inflammation. So find ways to keep your stress at bay. Prayer, meditation, deep breathing, journaling, yoga, gratitude, and spending time in nature are all good options.
Get plenty of sleep
Lack of sleep triggers inflammation in the body. So stick to a regular sleep schedule and aim for 7-9 hours of shut-eye every night. If you struggle with sleep, try limiting screen time 1-2 hours before bed. Having a winding down routine may also help you hit the hay easier.
Maintain a healthy weight
People who are overweight or obese have more inflammation. That's because excess weight creates a chronic inflammatory response. Luckily, research shows that losing excess weight reduces inflammation. If you need support losing weight, working with a health coach can help.
There you have it, try your best and keep glowing!
#skincare #skinhealth #healthylifestyle #inflammation
