We have all heard about reducing inflammation, why it is damaging to our bodies and the long term effects.
“When you don’t eat healthy, don’t get enough exercise, or have too much stress, the body responds by triggering inflammation,” says Varinthrej Pitis, MD, an internal medicine physician at Scripps Clinic Carmel Valley. “Chronic inflammation can have damaging consequences over the long term. So the food you eat, the quality of sleep you get and how much you exercise, they all really matter when it comes to reducing inflammation.”
What we need is easy, targeted steps to ditching our old habits which are harming us and switching to new habits which help decrease pain, increase health and longevity and bring us back to the person we were meant to be.
1 – LOAD UP ON ANTI-INFALMMATORY FOODS
- All fruits and vege that are dark red or purple in colour are loaded with anti-oxidants, buying organic is even better.
- Increase your Omega 3 intake. This may be in a form of a supplement Omegagize or wild caught fresh fish, or sardines or Mackerel (smaller the fish, smaller the mercury)
- Spice up your life!!!! Add spices or culinary grade essential oils to your cooking to sneak in some powerful inflammation busting flavour. This includes Tumeric, Black Pepper, Ginger, Rrosemary, Cinnamon and Garlic
2 – ELIMINATE INFLAMMATORY FOODS
- Ditch the simple carbs – white flour, white sugar, white pasta, high fructose corn syrup, dairy
- Limit the alcohol to only 2 days a week and drink in moderation.
- Avoid Transfats – ditch margarine, canola oil and deep fried, processed foods
- Home cooked meals are the best way to manage and control what is being consumed by our families
3 – EXERCISE
- A simple walk outdoors everyday
- 20 min weight or resistance training a few times a week
- Yoga or Pilates
4 – MANAGE YOUR STRESS
- Practice Mindfulness
- Learn to turn off or reprogram the thought cycle of things that may or may not happen in the future
- Remove or learn to protect yourself from the Negative Nancie’s or Debbi Downers
- Get out in nature, get off the wi-fi and get your shoes off! Feel Mother Nature under your feet and breathe, breathe, breathe.
5 – GET A GOOD NIGHTS SLEEP
- Turn of the blue screens at least 1 hour before bed, or use blue light reduction tools
- Limit caffeine intake
- Use a meditation app to help calm the brain waves to get into a deep restorative sleep
- Try some Essential Oils
- Watch the sunset so the body and brain know that the day has come to and end and so must you.
6 – DETOX YOUR HOME
- Ditch the toxic chemical loaded household products and switch to healthy, plant based, Essential Oil Infused Products to reduce the chemical load on you and your family’s bodies.
- Clean out a cupboard, or 2. Clear the clutter, make a visit to the Charity shop.
- Open the windows and let the sunlight in
- Put a cleansing uplifting blend of essential oils in your diffuser
- Put in some greenery or a salt lamp.
Try these little steps, make a small change every day or even every second day. Small things done everyday help move us in a forward motion. Yes, you might have slip ups but that is ok too. Love the body Mother Nature gave you, say thanks to your feet for holding you steady, hug your heart for keeping you alive and give your body a fighting chance to stay healthy and young for as long as possible.
We only get one life... what does yours mean to you?
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