Chronic inflammation affects millions of people. This enormity of this health problem exceeds 95% of all other diseases, including arthritis, heart disease, obesity, cancer and more. Yet, many people are unaware that they are suffering with inflammation. They may simply feel under the weather, in pain, or out-of-sorts. They may have been living life for so long in the throes of inflammation that they simple think that they are “normal.” They forget what it’s like to feel good. They deserve better, and so do you. Inflammation is dangerous. It's important to learn techniques and tools that can help everyone stay healthy and reduce the chance of inflammation in the body.
When you learn to limit the inflammation in your body, you can start to live a healthier, happier, and pain free life. Doing it is not as difficult as you might think either. There are quite a few options for reversing inflammation in the body and best of all, they are natural options. Before resorting to prescription medications, try some of the following healthy options for removing inflammation in the body. These options might be the only ones you need.
Changing Your Diet
You need to be very careful with the types of things you are eating, as some of what you are ingesting could very well be causing your inflammation.
Limiting, or even eliminating, carbohydrates from your diet is a good first step. This means all rice, grains, breads, crackers, and almost ANYTHING packaged in a box containing carbs. Make sure that the food you are eating is always natural and fresh, and stay away from processed foods.
One of our rules is this: The closer the food is to the way you find it in nature the better it is for you.
You can also try to start eating gluten free items, but if you just eliminate carbs then this isn’t an issue. Gluten is a toxic grain, and it can cause issues with many people’s digestive systems. It is safe to say that the vast majority of your diet should consist of fresh fruits and vegetables.
Some foods you might want to add to your diet to help with inflammation:
1. Fatty fish – Salmon, mackerel, tuna and sardines are high in Omega-3s. In a 2009 study out of the University of Hawaii showed that men that consumed these fish, cut their risk of Heart Disease by 23%.
2. Garlic – Shuts off pathways that lead to inflammation just like NSAIDS but without the risk. Garlic also includes quercetin and allicin which are anti-inflammatory.
3. Ginger – Turns off inflammatory proteins.
4. Oregano – Anti-inflammatory, anti-microbial, anti-fungal, and anti-parasitic properties. Third highest ORAC score. The Antioxidant capacity is 3 to 20 times higher than almost all other herbs.
5. Blueberries – Super high in anti-oxidants, swing for the wild blueberries as they have more than double the amount of anti-oxidants as regular blueberries.
6. Green Tea – Anti-inflammatory flavonoids & polyphenols.
7. Dark Leafy Greens – Vitamin E protects the body from inflammation specifically from cytokines.
8. Nuts – NO PEANUTS! Incorporate Almonds, Macadamia, Flax, Chia, Walnuts, Cashews.
These antioxidants are good for helping to remove free radicals from the body. When consuming meat, eat wild fish and 100% grass fed beef, and again, stay away from any type of processed meats.
Processed meats have been deemed “Unfit for human consumption” after The World Cancer Research Fund studied over 7,000 clinical studies between diet and cancer! Processed meats include hot dogs, bacon, frozen meals with red meat, pepperoni, packaged ham, lunch meats, sausage, and almost all meats found in most grocery stores that are commercially produced on a large scale. A 2005 study found that processed meats increased pancreatic cancer by 67% (see study) and a different study showed that processed meats consumed regularly increased colorectal cancer by 21% (see study) or click here for more info.
Changing the foods that you eat really is one of the simplest and best ways to handle the inflammation in your body. It can be the first step on the road to a healthier life. The key to sticking with this new type of diet is to make sure that you have enough variety so that it stays interesting and tasty. It also helps to avoid aisles full of processed food in the grocery stores.
Supplementing the Right Way
In addition to eating the right types of food, you also need to make sure you have the right supplements. While you should ideally get the nutrients that you need from the food that you eat, that is simply not always possible today. Good quality supplements can help to boost your body’s health and reduce inflammation. The following are some of the best supplements to combat inflammation, and you should certainly add them to your diet.
Omega-3 fatty acids are found in fish oil and plant oils, and you can get them from eating tuna, salmon, and some nuts. However, you do not want to overeat certain types of fish, as the mercury levels can be quite high and it is far more concentrated it supplement form. If you are eating fish, only eat wild caught fish rather than farmed raised fish. To get the additional omega-3 acids you need, consider supplementing with a blended oil.
Whatever oil you choose needs to meet a few requirements to work well so you aren’t wasting your money.
1. Digestible - Roughly 30% of the American public can’t convert the fish oil into a usable form, once digested, and therefore are wasting their money: The flip side is that the plant-based oils aren’t as potent as the fish oils can be. The solution is to find a blended oil with a mixture of fish and plant based omega-3s.
2. Ratio – The body needs the oils in the right ratio. Taking a supplement that is only Omega-3s and cleaning up your diet can cause you to be Omega-3 dominant which will also cause inflammation. Therefore you have to make sure your oil is in the ratio your body innately uses. This means the ratio must be between a 2:1 to 4:1 ratio of Omega-6s to Omega-3s. This ratio is where the body wants to be and is ideal for fighting inflammation.
3. Fresh – Most oils bough in stores or online are rancid because if heated or left in the sun will go bad. This is the reason that Olive oils are stored in dark green glass jars out of sunlight. If they aren’t stored this way then the oil will go bad and actually become inflammatory. This is one of the reasons why people who consume Omega-3 supplements don’t feel any difference or actually feel worse taking them. Its rancid and they are actually adding fuel to the disease process.
If you think your omega ratio is far out of balance then you might want to consider using an Omega-3 supplement only until your ratios have balanced.
With all that said, Vitamin D3 might be the most important supplement of them all. See the chart below…
What does that mean? It means if your Vitamin D level is low you exponentially increase your risk of disease.
Remember that adding supplements to your diet is not a way to avoid changing your diet. Change your diet first, and use these to supplement your diet. Thus the name, “supplements”. You can’t undo the 95% of what you put in your body with the 5% you put in via supplements.
Make Time to Relax and Reduce Cortisol Levels
Having high levels of stress can also contribute to inflammation in the body. When we mentally stress, our adrenal glands must compensate for that stress and release cortisol in to our bodies. Cortisol adds fat to the body, destroys lean muscle, ages the body, increases inflammation and reduces life span. It is important to learn how to relax and take some time to reduce the stress in your life. A good way to do that is by working out, going for a walk, hitting the gym or by taking a swim. ANYTHING you can do to physically work off the stress accumulated or to slow the pace of life. You can meditate, or even just take a few minutes to relax in a warm tub or shower. Doing these simple things can reduce your stress level, which can help to reduce tension and inflammation.
As you can see, reversing inflammation is possible. It might take some work, but you will certainly be able to do it so long as you put your mind to it and follow these tips.