The Mayo Clinic’s Brent Bauer, M.D. and Harvard Medical School have come to the same conclusion, inflammation in the body is caused by too much saturated fat, trans fat, sugar and refined white carbohydrates. This imbalance causes fatigue, bodily aches and contributes to illness and disease. While exercising is a key component in fighting inflammation nutrition is even more important as are some of these lifestyle choices.
To decrease inflammation, we have combined information form nutrition expert Sloan Hemmer and lifestyle information from Dr. Dale Breseden of the Buck Institute.
Omega-3’s such as salmon, oh how I love thee salmon (miracle food), walnuts, soybeans, chia and flax seeds
Dark berries such as blueberries (fruit highest in antioxidants), blackberries, cranberries and pomegranates
Dark leafy greens such as kale and spinach (miracle foods)
Monounsaturated fats such as olive oil, avocados and nuts like walnuts and pistachios
Green tea is not only good for inflammation but has many more health benefits such as lowering your LDL, helping boost your metabolism and fighting obesity due to it’s powerful antioxidant, catechins!
All of the above combined not only help fight inflammation but ultimately helps fight disease, prevent cancer and cognitive decline. As a general rule of thumb, try to consume 3-5 different colors at every meal.
• Exercise for at least 30 minutes, at least four times per week.
• Keep your waist size less than 35 inches (for women) or 40 inches (for men).
• Reduce stress. High cortisol levels, associated with stress, damage your brain. Try relaxing walks, yoga, music, etc.
• Get at least 7 hours of sleep each night (preferably 8).
• Optimize hygiene with regular baths or showers, cleaning under nails, regular tooth-brushing with electric toothbrush, routine flossing; some like to clean sinuses, as well. And for a brain teaser, brush your teeth with your non dominate hand. If you are left handed, use your right hand.
• Don’t smoke.