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02.11.19

Ways to reduce inflammation naturally

By Carolina Poli, Health & Wellness Coach @the_kale_club_ny
Photo courtesy of @thisplantbasedlife
Category > Wellness

Inflammation has been a trend topic lately but do you really know what inflammation is and what can be done to turn down this health concern?

Inflammation is the body’s way to tell the immune system that it needs to step up to heal and repair damaged tissue or to protect the body against external invaders like virus and bacteria. The body will then increase the production of white blood cells, immune cells, and other substances that will help fight the inflammation. If this process lasts for too long, the inflammation becomes chronic and can lead to numerous illness like heart disease, diabetes, arthritis, fatty liver disease, and cancer.

The good news is that there are many ways to fight chronic inflammation on a regular basis which might reduce your chances of developing illness linked to chronic inflammation and certainly improving your quality of life.

Below are 7 foods and lifestyle habits for an anti-inflammatory driven day
  1. Put your greens together

    Dark leafy green vegetables like spinach, kale, collard greens, arugula and broccoli are packed with vitamins and other nutrients that have been found to reduce chronic inflammation. If you are looking for a way to start your day kicking off inflammation try the Light Green juice, for the perfect mix of anti-inflammatory vegetables: cucumber, celery, kale, Spinach, lemon.

  2. Eat your red, purples and blues

    Hello cherries and berries! Both cherries and berries contain a pigment called Anthocyanins, which is a magic making powerful antioxidant! Anthocyanins are filled with anti-inflammatory, anti-viral, and anti-cancer properties. Try adding a handful of blueberries to your salad or a cup of cherries to your regular cacao smoothie for an added sweet taste.

  3. Spice up your meals

    According to recent studies, incorporating anti inflammatory spices such as garlic, turmeric, ginger, cinnamon, and cayenne pepper into your diet can help fight inflammation significantly.The Revive shot combines ginger, blue agave, lemon juice and cayenne pepper- a powerful anti-inflammatory combo to revitalize your day.

  4. Snack on a handful of nuts

    Nuts contain fiber, antioxidants, and omega-3 and omega-6 fatty acids- the perfect combination to fight inflammation. Nuts are the ultimate snack on the go, just grab a mix of your favorite ones and boost your body with this anti-inflammatory food.

  5. Move your body

    Obesity is a major cause of inflammation. But you can help prevent or even revert obesity by increasing your physical activity. And your workouts don’t need to be one hour long. A recent study published in the journal Brain, Behavior and Immunity, found out that as little as 20 minutes of exercise can have anti-inflammatory effects in our body.

  6. Sip a cup of green tea

    It’s tea time! Green tea may help reduce inflammation and conditions associated with inflammation such as diabetes, and arthritis. Green tea contains catechins- an antioxidant with potent anti-inflammatory properties. Try adding a cup of warm oat milk to your green tea to pack extra vitamins and nutrients.

  7. Have a good nights sleep

    It’s common sense that sleep is critical for proper health. But do you know that sleep, immune function, and inflammation are regulated by the same bio-rhythms? Interestingly, when these regulators are disrupted, our immune function gets out of balance too, making our bodies susceptible to inflammation, and the diseases associated with it. According to Michael J. Breus, Ph.D and sleep expert “getting the right amount of sleep for you—for most adults, that’s between 7-9 hours a night—on a consistent basis is one way to help avoid low-grade, systemic inflammation that’s associated with aging and chronic disease.”