Most people are familiar with inflammation that appears on the body’s surface in the form of redness, heat, swelling and pain. Inflammation is how the body heals itself, bringing more immune activity to a site of injury or infection. However, when inflammation persists or gets out of control, it can damage the body.
Research is showing that chronic inflammation is the root cause of many serious illnesses – including heart disease, many cancers, and Alzheimer disease.
Stress, lack of exercise, genetic predisposition, and exposure to toxins can all contribute to chronic inflammation, but dietary choices play a big role as well. Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks.
Causes of Chronic Inflammation:
| Eating high inflammatory foods such as sugar, fried, processed, etc. | Undetected Food Intolerances or Sensitivities such as gluten or dairy |
| Obesity / Overweight | Heart Disease |
| Poorly Controlled Diabetes | A Sedentary Lifestyle |
| Smoking | Long-Term Infections |
| Gum Disease | Chronic Stress |
| Chronic Lack of Sleep | Environmental: Pesticides, Chemicals, Heavy Metals, etc. |
Fighting Inflammation Naturally
Lifestyle changes will have a huge impact toward reducing chronic inflammation in your body. Consider the following:
- Focus on eating a healthy diet. This includes avoiding pro-inflammatory foods like trans fats, fried foods, sugar and grains; foods cooked at high temperatures and oxidized cholesterol (cholesterol that has gone rancid, such as that from overcooked, scrambled eggs).
- Get plenty of omega-3 fats by taking a high-quality fish or krill oil that is full of these beneficial omega-3s. Food sources include: salmon, sardines, flax, chia seeds, hemp & pumpkin seeds, and walnuts.
- Monitor Insulin Level. High insulin levels promote inflammation and speed up your body’s aging processes, and insulin resistance is a hallmark of most chronic diseases. If fasting insulin level is not lower than three, consider limiting or eliminating your intake of grains and sugars until you optimize your insulin level.
- Exercise regularly. Exercise is a great way to lower inflammation and reduce stress.
- Quit smoking. Smoking hardens your arteries and increases inflammation.
- Watch your waist. If you’re a woman with a waist measurement of over 35 inches or a man with a waist of over 40 inches, you probably have high inflammation and should consider losing weight.
- Relieve stress and negative emotions. High levels of stress hormones can lead to the release of excess inflammatory chemicals. Relieve stress and negative emotions through meditation, prayer, yoga, acupuncture, and massage. There are other many tools to help deal with stress and resolve past emotional challenges.
Top anti-inflammatory herbs, spices & supplements:
| Ginger | Turmeric | Basil | Enzymes | Cinnamon | Rosemary |
| Cardamom | Chives | Cilantro | Cloves | Garlic | Parsley |
| Boswellia | Bromelain | Resveratrol | Tulsi (Holy Basil) | Fish/Krill Oil | Rutin |