Fight Chronic Inflammation by Changing the Way You Eat – EPISODE 2

Recent headlines show that awareness is growing about the connection between chronic inflammation and many serious health conditions. In fact, it appears that chronic inflammation may be the cause – rather than a symptom – of these conditions.

Medical experts now believe that your diet and other lifestyle strategies can play a major role in prevention of this dangerous inflammation.

Here’s what you need to know about chronic inflammation and how to fight it.

A Few Facts About Inflammation

• Acute inflammation. Acute inflammation is good for you. In fact, it’s necessary for the healing process. When you get an injury or infection, blood flow increases to the damaged area. Special cells start removing irritants and damaged cells.
  

• Chronic inflammation. On the other hand, inflammation can undermine your health when it fails to shut off. Even though the symptoms may be invisible, chronic inflammation appears to play a role in heart disease, cancer, diabetes and maybe even Alzheimer’s disease and depression.

• Benefits of an anti-inflammatory diet. Eating natural, unprocessed foods instead of sugar and processed foods can alleviate the inflammation and greatly strengthen your health.

4 Simple Non-Food Lifestyle Adjustments That Fight Inflammation

As a holistic integrative coach, I have found over and over that while food makes a major difference in a person’s health, no amount of food can overcome the initial lifestyle steps, so let’s start here.

1. Stress Reduction – Manage your stress levels. Elevated stress hormones contribute to inflammation. Practice relaxation techniques like deep breathing or take long baths. (For stress resilience coaching, sign up for a free Discovery call to see if we can help).
2. Deep Slow Breathwork to improve Vagus Nerve Function (see episode 3), which will greatly help with reducing inflammation in the body.
3. Having a Positive Mindset – Really? Can shifting my mindset actually reduce inflammation in my body? Yep! Studies have actually shown that a negative outlook can actually build up negative chemicals and emotions in the body, leading to inflammation. Conversely, optimism can actually bring health, energy, and healing to the body!
4. Get Enough Rest, Recovery and Sleep – This one is very key.

7 Food Choices That Fight Chronic Inflammation

• Cut down on processed foods. Steering clear of processed foods is a quick way to avoid many inflammatory agents. These include omega-6 fatty acids, trans fats and refined carbohydrates.

• Emphasize plant-based foods. Making plant-based foods the mainstay of your diet will automatically increase your supply of nutrients, antioxidants and important phytochemicals that act as anti-inflammatory agents. Aim for at least 5 or more servings a day of vegetables and fruits. Better yet, aim to have a minimum of 2-3+ either fruits or veggies at every meal.
  

• Eat more Omega 3s. Omega-3 fatty acids are especially effective at reducing swelling. Eat 1 tbsp or more of Flaxseed or Flax oil daily. Include other varieties such as chia seeds, pumpkin seeds, soy foods (edamame, etc), and sea foods such as seaweed and algae, as well as limited intake of walnuts.
  

• Switch to whole grains. Opt for whole grains whenever possible. Many restaurants are now offering a choice, so order brown rice instead of white.
  

• Majorly limit dairy if not eliminate it entirely. The effects of dairy on the body has now been widely researched for the last 50 years and found to be highly inflammatory. Most recently, a 2018 study published in Laboratory Investigation not only found changes in size and shape of red blood cells just one hour after consuming a high-fat milkshake but also changed in our immune cell function, setting the stage for inflammation, plaque formation and ultimately heart disease (1).
  

• Limit the red meat. Research findings are mixed, but a diet high in red meat has been found to make inflammatory conditions such as IBS or rheumatoid arthritis symptoms worse. Saving steak for special occasions may improve your overall health, and it’s certainly good for your heart. Fiber is a huge component of gut health and reducing inflammation. Unfortunately meat doesn’t contain the fiber our bodies need.
  

• Spice it up. Certain spices prevent inflammation while making your food taste better. Be generous with the ginger, curry, clove, black cumin and cinnamon.
  

A healthy diet can help reduce your risk of chronic inflammation, enabling you to live a longer and more active life. Eat a variety of whole foods including plenty of fruits and vegetables and talk with your doctor about your individual health concerns.

Affirmations

Making positive changes to my nutrition energizes me.

I am making healthy alterations to my diet. Working to improve my nutrition reminds me that my health is important to me. New energy is created by these positive changes to my food intake.

Wellness is an important focus in my life. I recognize that to be well, I must eat healthy foods. The changes I am making are positive. I know this is true because they make me feel energetic and alive.

I am open to trying a variety of fruits and vegetables. When I find myself feeling hungry, I now reach for a fresh apple or carrot to satisfy my appetite in between meals. At dinner, I focus on filling most of my plate with vegetables to stave off any late-night snacking.

Healthy protein and high fiber foods also contribute to my feelings of vibrancy. I make gradual changes to my daily nutritional intake by including lean protein and whole grain foods. My body responds positively to these changes.

The old adage, “You are what you eat,” is my new motto. Thinking about what I consume each day is necessary if I want to remain healthy and energized. These positive changes have an impact on every facet of my life. I feel full of vitality.

Today, I choose to focus on eating mostly plant-based foods to keep my energy level high. I plan to include lean protein as well. Making these positive changes to my diet invigorates me.

Self-Reflection Questions:

1. Do I embrace or resist making positive changes to my nutrition?
2. Am I in touch with my body and how it feels when I eat more plant-based foods?
3. How can I focus on eating more fruits and vegetables and cutting down on sweets and fatty foods?

RESEARCH:

https://www.healthline.com/human-body-maps/vagus-nerve#stimulation