Last month we discussed inflammation and the varying benefits and issues which can arise due to it. Ultimately, the goal is to control systemic inflammation in the body to reduce the risk for chronic disease, illness, and dysfunction. Common ways to approach reducing your inflammation can include dietary changes, increasing activity levels, and lifestyle adaptations. Some of these changes can be very simple and fun, but some are more difficult to make the switch.
Dietary
To create an overall healthy environment in the body it is important to feed yourself the correct fuel. Gut health can be one of the single-most important aspects in reducing overall inflammation because foods themselves can have either pro-inflammatory or anti-inflammatory effects. The key to consume more anti-inflammatory based foods and supplements.
Pro-Inflammatory (BAD) Foods – AVOID THESE FOODS
Processed Sugars (soda, candy, cookies, cakes, etc)
Common Cooking Oils (grape seed, cottonseed, vegetable, safflower, corn and sunflower oils)
Dairy products
Refined Grains (bread and pastries)
Margarine
Red meat and processed meats
French Fries
Processed foods
IF IT COMES IN A BOX LEAVE IT IN THE BOX
Anti-Inflammatory (GOOD) Foods – EAT MORE OF THESE FOODS
Fatty Fish (Salmon, mackerel, tuna and sardines high in Omega-3s) Not tilapia. Tilapia has zero value to a healthy diet.
Coconut oil, extra virgin olive oil, macadamia oil
Dark Leafy Green Vegetables (spinach, kale, and collards)
Nuts (almonds and walnuts)
Peppers
Tomatoes
Beets
Garlic and Onions (bad for breath, but good for body; not recommended on date night)
Fruits (berries, cherries, and oranges)

Another key thing to remember in regards to dietary changes is that some individuals may have an allergic response to some foods. This allergic response is an inflammatory response. So if you know what foods you may have an allergy to such as tree nuts, gluten, dairy, tomatoes, carrots, or anything for that matter just stay away from it. Your body and gut will thank you. There are some important vitamin and mineral supplements which are the basic building blocks to some foods which help to fight inflammation as well. These can be taken separate from your food if you aren’t able to eat some of the different foods which contain these vital nutrients to obliterate inflammation. The following supplemental information was found and can be further researched at Live in the Now and Authority Nutrition.
Alpha-Lipoic Acid is a fatty acid made by our bodies, and it plays a key role in functioning as an anti-oxidant and helps to restore levels of Vitamins C and E (also anti-oxidants which fight inflammation)
300-600mg daily is the recommended dosage
Not recommended for pregnant women
Curcumin is the anti-inflammatory component of the spine turmeric. This is great for reducing inflammation leading to joint pain, diabetes, heart disease, inflammatory bowel disease, and more.
100-500mg daily is the recommended dosage
Not recommended for pregnant women
Omega-3 Fish Oils in the form of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) work great to reduce inflammation and promote gut health. If you have cracks around the heels of your feet you may want to take a look at adding this supplement to your daily regimen.
1-1.5g (1000-1500mg) daily is the recommended dosage
Not recommended for people taking blood thinners or aspirin, unless approved by their MD
Ginger Root, which is normally consumed when added in powder form to foods, has two components (gingerol and zingerone) that reduce inflammation linked to colitis, kidney damage, breast cancer, and diabetes.
1g (1000mg) daily is the recommended dosage
Not recommended for people taking blood thinners or aspirin, unless approved by their MD
Resveratrol is a powerful antioxidant found in fruits with purple skins as well as red wine and peanuts.
150-500mg daily is the recommended dosage
Not recommended for people taking blood thinners or aspirin, unless approved by their MD
Spirulina complex is a type of blue algae that has a very strong anti-oxidant and anti-inflammatory effect in the body.
1-8g (1000-8000mg) daily is the recommended dosage
Not recommended for people with immune system disorders or allergies to spirulina or algae
Bromelain is a protein found in pineapple which has a phenomenal anti-inflammatory effect in the body. Simply eating pineapple can help to reduce inflammation from osteoarthritis.
Flax Seed Oil helps many inflammatory conditions of the skin due its fat being broken down into EPA and DHA.
Zinc has been shown to help reduce inflammation and offer some immune support. You can get this in dark chocolate.
25mg 3x/day is the recommended dosage
Quercetin is an anti-oxidant which helps to decrease inflammatory markers in the body and has some anti-aging effects.
1mcg daily is the recommended dosage
It is important to remember that not all supplements are created equal. Be sure you are purchasing supplements not loaded with fillers or extra additives. Know how the supplement was created and how it is distributed. Trust the source and follow the directions. I you struggle with finding out this information you can take a FREE assessment here to determine what supplements are best for you! You can be assured the supplements from IDLife are quality tested and proven to be free of fillers and extra additives, GMO-free, soy-free, and completely from natural, whole food sources.
Activity
It is not as readily documented as the dietary role in fighting inflammation, but exercise and activity play a large role in your overall health. By moving your body you allow for greater metabolic processes to occur, which contributes to increased blood flow, greater heart health, stronger muscles, better coordination and focus, and reduction of inflammation in the body. According to the Journal of the American Medical Association (Oct. 23, 2002), running for an hour or more each week can reduce a man’s risk of developing heart disease by about 42%. That’s phenomenal! On top of that, the more you exercise (and eat right) the less likely you are to be overweight. This reduces your odds of becoming chronically inflamed.
If you have ever had blood work done you’ll see a marker on your report for something called C-reactive protein, or CRP, which is a major indicator of inflammation in the body. Exercise in the form of both aerobic (running, biking, swimming, etc.) and anaerobic (lifting, sprinting, high intensity for a short duration workouts, etc.) has been shown to reduce the level of CRP within the body! This can be due to the increase in anti-oxidants from exercising which can help to reduce the amount of free-radicals floating around the body. Free-radicals are nasty buggers if in high levels can lead to inflammation, cancer, chronic disease, and pretty much anything bad that can happen within the body

Lifestyle Adaptations
There are a few subcategories with lifestyles which can help to reduce inflammation. There is the approach from a mental outlook standpoint, leisure standpoint, and living standpoint
Mental Outlook
I have previously discussed the power of positive thinking and controlling your mind to help control your body in my previous post, Mind Over Matter. This holds true to almost everything in regards to inflammation. Having a negative outlook on yourself, your life, your surroundings, etc. can lead to an increased stress response within the body. This leads to an increase in cortisol levels within the body, and a greater issue will arise solely from your thoughts… inflammation. So clear your mind, pray, meditate, or do anything that allows for you to find a more positive outlook on life. Because even if your life isn’t that great, you can make the changes necessary to improve it. It first starts with changing the lens through which you see everything. This can start that cascade to health and reducing your inflammation.
Leisure and Living
We all partake in activities which aren’t necessarily the healthiest for us. We stay out too late, we drink, we smoke, we live like heathens, or we have addictions to materialistic things, objects, or substances. Well sorry to say it, but these things are not helping you reduce the inflammation in your body… Unless you’re addicted to workout out, eating healthy, and living a happy life. So reduce the booze, PLEASE STOP SMOKING, and find a way to kick your habits and addictions through different avenues such as therapy, rehab, support groups, or church. This will infinitely improve your health and your life. If you live in an unsafe environment or in filth, you will probably have higher levels of inflammation. Have your home or place of work checked for mold, mildew, or anything that can create an allergic and inflammatory response which is harmful to your health. If you spend most of your time somewhere and you notice your health starting to decline, it may be a good idea to find out why and make the necessary changes to reduce your risk of complications. It could be as simple as cleaning your house or workplace, taking out the trash, washing clothes with a different detergent, or using different shampoos and soaps for your personal cleanliness. It doesn’t matter how you look at it. The important aspect to remember is to determine your inflammation triggers and correct the cause! Making many of these changes can help to reduce inflammation in your body and improve your overall health and wellness.
Another key component to help reduce inflammation in the body is making sure your body is able to process and communicate effectively from the brain to the rest of the body in the process of improving health. This can be done through proper Chiropractic care. The Chiropractic adjustment has been shown to be effective in restoring motion to joints, reducing inflammation to joints, and allowing proper nervous system activity to occur. Couple this with healthy lifestyle choices and you have a recipe for optimal health and wellness!

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