Simple Ways to Lead a Healthier, Anti-Inflammatory Life
By Alison Metsker, Certified Integrative Health and Nutrition Coach, AADP, IHC
T
hree trillion dollars are spent in this country on healthcare each year, with over 150 billion dollars being spent on obesity alone. A lot of the illnesses and pain doctors treat
are caused by inflammation preceded by lack of sleep, diet and stress in our everyday lives. These are known as lifestyle diseases and some examples are cancer, diabetes and heart disease just to name a few. Reducing inflammation can help shorten the dura- tion of many of these conditions and in some cases alter the sever- ity or eliminate them altogether.
When I think of optimal health and general overall well- ness the first thing that comes to mind is inflammation and how to reduce it. As an Integrative Holistic Health Coach I have seen over and over again that at the core of many lifestyle conditions is inflammation. I have had several clients come to me with dif- ferent chronic and acute conditions such as Cancer, MS, Diabetes and chronic pain. I have also seen the positive results that come from eating anti-inflammatory foods, reducing inflammation and using mind body practices. One client was able to lose 60 pounds and reduce the number of medications they were taking for Dia- betes from 7 to 1 while working with me and his doctor and by changing his diet and daily practices. Reducing inflammation can significantly contribute to general well being and help a person feel better, sometimes within weeks.
How do you reduce inflammation in your body? Many people do not realize what a huge difference a few small changes can make.
1. Sleep More The number one thing I suggest to people is to sleep more. It really is the best drug sometimes. Sleeping more can reduce stress, cortisol, chronic and acute pain as well as give you the strength to deal with the simplest things in life with more calm and patience. It can also improve daily job and task performance, weight loss and can even help you get along with your family, friends and co workers with much more ease. Proper sleep can reduce the likelihood that you will develop many lifestyle diseases such as diabetes, cancer and heart disease. So when you have a day where it seems difficult to focus and you aren’t feeling energetic ask yourself if you slept enough and, if possible, take a 20 minute nap. It is so simple yet many people do not even realize how sleep deprived they really are.
2. Eat a Diet Rich in Anti-Inflammatory Foods
An anti-inflammatory diet really is at the center of an anti- inflammatory life. Since inflammation can be at the core cause of everything from acne and arthritis, to diabetes and depression, gum disease, and even mental illness, it pays to give this some real attention. One easy way is to try more green foods. Crucifer- ous vegetables add fiber and necessary antioxidants that restore healthy cells. If you have a hard time eating enough greens try a green smoothie and drink the greens. If you like thinner liquids just add some water.
I call it “if it’s.” If it’s in the fridge I make a smoothie from it.
Today consisted of Swiss chard, red beets, apple, blueberries, raw ginger, lemon, almonds, celery and grapefruit. Tomorrow may be kale, apple, banana, spinach, lemon, cucumber and ginger. Swiss chard is just one example of a food that packs in the antioxidants and protects your brain against free radical damage. Celery can help improve your blood pressure, lower inflammation and fight bacterial infections. If you love Cherries, add unsweetened ones. They fight plaque on your teeth and help prevent cavities. If you are Diabetic, and even if you are not, try adding some cinnamon. This can really help your blood sugar. Ginger, Turmeric and Basil are all other wonderful anti-inflammatory herbs. If you have arthri- tis, try turmeric. This might reduce your pain enough so you can give up your pain medicine.
28 Essential Living Maine ~ September/October 2016
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