This week I’m focusing on healing inflammation with anti-inflammatory foods and lifestyle! Drop a comment and let me know what you think. Have you tried an anti-inflammatory diet? Let me know how it went.
Focusing on tips for healing inflammation including anti-inflammatory foods, an anti-inflammatory diet and lifestyle. Lots of anti-inflammatory food recommendations. And a new toy for measuring blood pressure.
Something new to learn
In the last newsletter, we explored a bit about what inflammation is and what causes inflammation. Now comes the fun stuff, how do we do something about this?
Let’s take a look at ways we can reduce chronic inflammation with a more anti-inflammatory lifestyle. Inflammation causes a huge array of symptoms and diseases, so reducing chronic inflammation is hugely important.
The symptoms of chronic inflammation can be so nebulous, that unless you’ve officially got a chronic disease, most traditional doctors will send you away with a “there’s nothing to do about this” or “this is normal.”
Symptoms like joint pain, brain fog, fatigue, weight gain, skin rashes, and constipation are difficult to deal with and often ignored. Try some of these anti-inflammatory tips and see how you fair.
Six ways to reduce inflammation:
- Eat fewer inflammatory foods (duh)
- Eat more anti-inflammatory foods (double duh)
- Reduce stress
- and improved sleep
For this newsletter I’m going to focus on the 1st two. I wrote a bit about fasting and sleep recently, and I am really looking forward to writing a bit more about all of these soon.
1. Eating fewer inflammatory foods
Now-a-days so many of the foods we eat are inflammatory. That is especially true in the United States.
Some of our foods, in particular wheat, corn, and soy are genetically modified to be more resilient against bugs (killing them!), but that has the side effect of being even more harmful to us and the bugs in our gut. For a while, I wondered why GMO foods were a problem, and that is a good enough reason for me.
To keep this short, here are some inflammatory foods you may want to avoid:
- Wheat / gluten
- Highly processed foods (if you don’t recognize the ingredients you probably shouldn’t eat it)
- Sugar and highly processed sugars
- Fried foods and seed oils (Omega 6 oils) like canola oil, rapeseed oil, grapeseed oil, corn oil, and peanut oil.
- Note: Omega 6 fats are not be that bad, but the important thing is balancing them with Omega 3s. Most Americans eat way too few Omega 3s and are getting their Omega 6 through these refined oils. The better way to consume omega 6s is not through the oils which are heavily processed, but simply eating raw nuts and seeds that contain Omega 6 fats.
- Alcohol (Yikes!)
- Processed meats (like hot dogs)
Ok, so doing your absolute best to stay away from these foods is going to be good for you. So much of the magic though is going to come from adding a ton of anti-inflammatory foods to your diet.
2. Eat more anti-inflammatory foods
There are a few types of foods that you’re going to want to eat a lot more of! Every day I try to find ways to get these foods into my body.
Get these bad boys in your body:
- Omega-3s: You can find these in fish like Salmon, sardines, and tuna, or plant based foods like walnuts, chia seeds, and hemp seeds (see more).
- Antioxidants: sweet potatoes, blueberries, strawberries, cocoa and dark chocolate, turmeric, and spinach.
- Probiotics: Like full-fat grass fed yogurt, miso, kimchi, and sauerkraut
- Fiber: Check out artichokes, black beans, dark chocolate, chia seeds, flax seeds, and apples.
Many of the foods above play double duty! For example, sweet potatoes are antioxidant rich and have a great fiber content. Here are specific food groups you can focus on:
- More colorful fruits: Focus on colorful fruits like cherries, blueberries, strawberries, tomatoes, and oranges.
- Leafy greens: spinach, kale, and collards
- Nuts and seeds: walnuts, pecans, chia seeds, hemp seeds, flax seeds.
- Healthy oils: Like olive oil, coconut oil, and avocado oil.
So many of these things can be made into delicious salads for a great lunch or dinner. I’ve been topping salads with walnuts and kimchi to add a kick of probiotics and omega-3s, plus lots of flavor.
Get my FREE weekly nutrition newsletter.
There are some tips for reducing inflammation. I really hope that you took something away from that, but if you didn’t there’s still more…
What do you think? Have you tried an anti-inflammatory diet before? Drop a comment and let me know what you think!
Have something to eat
Sticking with the anti-inflammatory mindset!
- For some anti-inflammatory food inspiration checkout this anti-inflammatory diet plan from EastingWell
- These recipes that I’ve shared before also contain anti-inflammatory foods:
- For an anti-inflammatory drink, I’ve been having the Golde Cocao Turmuric Latte, I love it before bed.
Listen to something
I’ve been thinking a lot about how many different things go into health, and how you need so many different things to align to get it right. I’ll for sure be writing more about this, but just consider that you need to breathe right, eat right, exercise, sleep, reduce stress, etc. the list goes on.
This week I listened / watched a couple of things that remind me of this:
- Intro to Holotropic Breathwork – Yoga Journal Youtube Channel. Holotropic breathing is super interesting and is known to create hallucinogenic experiences. I tried the technique for 10 minutes (you’re supposed to do it for hours) and it was challenging, but I felt very energetic afterwards.
- Energy: The Missing Link to Heal Your Body and Mind with Dr. John Amaral – Dhru Purohit Podcast. This podcast is basically about how your body needs to release tension and energy to heal. There is a lot more to it so I’d give it a listen!
Tools in the toolbox
I just got the BPM Connect blood pressure monitor from Withings. I really love all of Withings stuff, so I’m adding this to my collection. Some of the medication that I’m still taking today (working to get off) has a side effect of high blood pressure, so I’m keeping tabs. A cool thing is that Withings uses a single app for all of its’ gear, so since I have the smart scale and sleep tracker too, I can see it all in a single place each day.
Thank you so much for reading this far! Drop a comment and let me know what you thought. And sign up for the weekly newsletter to get this delivered right into your inbox.