Anti-Inflammatory Lifestyle Changes for Optimal Health
This is a part 2 to my last article about what is inflammation and how it can be causing stress on your body. If you haven’t read that article, it will help give context on why inflammation is important to understand and watch out for. Read that article here.
Healing Inflammation - Start with your Diet
It’s possible and highly recommended to start by healing inflammation using food as a first tool to see potential positive outcomes. This is because real food has so many amazing vitamins, minerals and nutrients that are body needs to survive and thrive. Our ancestors, ancient civilizations, eastern medicine practises have all used food and herbs to survive and heal throughout the centuries. Many of us have lost our connection to the natural world around us and hence have forgotten that we gain energy from everything around us, including the sun, the air, and the food we eat. What we ingest with our mouth, intake with our eyes, inhale and metabolize becomes a part of us. This also includes the thoughts we think, the kindness and support we give to ourselves and the community of people we surround ourself with. Remember that as you go on your journey to tackle any inflammation because it can help you better understand what areas you can improve.
My Favourite Anti-Inflammatory Foods:
Fatty Fish: Mackerel, sardines, sea bass and trout are rich in omega-3 fatty acids, which have potent anti-inflammatory properties. Tip: Wild caught is preferred for the bigger fish.
Berries: Blueberries, strawberries, raspberries, and blackberries are packed with antioxidants called flavonoids, which help combat inflammation. Tip: Buy organic when possible, as berries can have high amount of pesticides.
Leafy Greens: Spinach, kale, Swiss chard, and collard greens are excellent sources of vitamins, minerals, and phytonutrients that have anti-inflammatory effects.
Turmeric: This golden spice contains curcumin, a compound known for its powerful anti-inflammatory and antioxidant properties. Tip: Add pepper to your dish as well to activate the turmeric.
Ginger: Fresh ginger root contains gingerol, a bioactive compound that exhibits strong anti-inflammatory effects. Tip: Ginger is best stored outside of the fridge otherwise it attracts mold.
Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants, which help reduce inflammation and lower the risk of chronic diseases. Tip: Avoid cooking with olive oil, use it as a dressing or for sauces, opt for sesame and coconut to cook with.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are high in omega-3 fatty acids, fiber, and antioxidants, making them excellent choices for fighting inflammation. Tip: Flaxseeds and flax oil are great to add to your diet regularly for hormonal balance.
Avocado: Avocados are loaded with monounsaturated fats, vitamins, and minerals that have anti-inflammatory properties.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage contain sulforaphane, a compound with potent anti-inflammatory and antioxidant effects. Tip: Eat these slowly so that its easier for your stomach to digest.
Tomatoes: Tomatoes are rich in lycopene, a powerful antioxidant that helps reduce inflammation and protect against certain types of cancer.
Garlic: Garlic contains sulfur compounds that have been shown to possess anti-inflammatory and immune-boosting properties.
Green Tea: Green tea is packed with polyphenols, which have anti-inflammatory and antioxidant effects that may help protect against chronic diseases. Tip: Drink matcha in the afternoons instead of coffee to get your dose of green tea polyphenols
Dark Chocolate: Dark chocolate with high cocoa content contains flavonoids, which have anti-inflammatory effects and may improve heart health. Tip: Look for 70% or darker with minimal sugar or coconut sugar, my favourite is this 80% dark chocolate made with coconut sugar by Claro
Pineapple: Pineapple contains bromelain, an enzyme with anti-inflammatory properties that may help reduce pain and swelling. Tip: An old Carribean recipe uses the outside of the pineapple (I would opt for organic) to boil and make a tea, there is even more Bromelain to consume with amazing gut-supporting properties.
Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi are rich in probiotics, which support gut health and have been linked to reduced inflammation. Tip: Avoid these if you think you may have a histamine intolerance as it will irritate the stomach lining further.
Incorporate Anti-Inflammatory Herbs and Spices:
Turmeric, ginger, garlic, and cinnamon are some of my favourite herbs and spices with potent anti-inflammatory properties. Incoprorate them into your cooking to add flavor and boost your body's natural defenses.
Try consuming teas with anti-inflammatory and healing properties:
Dandelion Root Tea: Dandelion root tea is known for its detoxifying properties, particularly for the liver. It helps in hormone balance by supporting liver function, which plays a crucial role in hormone metabolism.
Nettle Tea: Nettle tea is rich in vitamins and minerals and is known for its anti-inflammatory properties. It also supports hormone balance, particularly in women, by helping to regulate estrogen levels.
Milk Thistle Tea: Milk thistle is well-known for its liver-protective properties. It helps in detoxification by supporting liver function and also exhibits anti-inflammatory effects.
Ginger Tea: Ginger is a powerful anti-inflammatory herb that can help reduce inflammation in the body. It also supports digestion and detoxification processes.
Licorice Root Tea: Licorice root tea can help balance hormones, particularly in women experiencing hormonal imbalances. It also has anti-inflammatory properties.
Holy Basil (Tulsi) Tea: Holy Basil, or Tulsi, has adaptogenic properties, meaning it helps the body adapt to stress. It has anti-inflammatory effects and supports hormone balance.
Green Tea: Green tea contains catechins, which are antioxidants with anti-inflammatory properties. It can also support detoxification processes in the body.
Chamomile Tea: Chamomile tea has anti-inflammatory properties and can help soothe inflammation in the body. It also promotes relaxation and can aid in detoxification processes.
Rosehip Tea: Rosehips are rich in antioxidants and vitamin C, which have anti-inflammatory properties. Rosehip tea also supports detoxification and overall immune function.
Stay Hydrated: Drink plenty of water throughout the day to keep your cells hydrated and facilitate the elimination of toxins from the body.
Reduce Inflammatory Triggers in your environments
Avoid Inflammatory Triggers:
Minimize your intake of processed foods (including anything packaged)
Avoid “health foods” that are not healthy such as protein bars, anything low-fat, fake meat (there are lots of additives in this), sweetened or flavoured yogurts
Limit refined sugars from pastries, candy, white bread (opt for sourdough, buckwheat or seed bread for added protein and digestive benefits), cereals, chocolate
Avoid excess alcohol as this can promote inflammation, if you are already in an inflammatory state
Take out endocrine disruptors such as candles, cleaning products, toxic skincare and bodycare and other toxins in your environment if you suspect they could be triggering your inflammation
Manage Stress:
Chronic stress is the number one contributor to inflammation. Try to slow down, or journal, when you can and let your body come out of fight and flight mode if notice you are regularly stressed. Start your day without your phone for the first thirty minutes, this helps me be less reactive and less stressed from the moment I wake up.
Prioritize stress-reducing activities such as meditation, yoga, walks in nature, grounding, deep breathing exercises, and adequate sleep to promote healing and relaxation.
Healing Inflammation using Mindset
When you find yourself grappling with inflammation, focus on avoiding judgment and instead reflecting on its origins. Many of us overlook the importance of tuning in to our bodies and hearing their needs. Yet, when we create a safe space for our bodies to communicate and listen attentively, we often receive intuitive guidance on where to focus. Personally, I realized that my hormonal acne stemmed from my IUD—a realization I regret not acting upon sooner. Despite seeking medical advice, it's crucial to recognize our individuality in genetics, stressors, and backgrounds. What works for one person may not apply universally. Disregarding my body's signals in favor of medical guidance led me to question and ultimately address the root causes, including stress reduction and self-understanding, culminating in the removal of my IUD and improving my own self-perception and my connection to my body.
Engaging in regular practices such as walking, meditation, and journaling supported me in building a stronger connection with my body, fostering trust and receptivity. By paying attention to bodily cues and preferences, we can identify discomfort and safe places, people, as it is guiding us toward lifestyle adjustments for optimal well-being. Listening to our intuition helps us understand when rest is essential and when actions align with our unique needs.
Furthermore, engaging in moments of self-reflection empowers us to challenge negative self-talk, replacing it with positive reinforcement conducive to healing. Cultivating self-support and nurturing a friendship with ourselves throughout the healing journey is crucial. This was ultimately the most profound transformation that I made that addressed and mitigated inflammation and supported my overall wellness.
Inflammation is complex, not always easily diagnosed and can have profound effects on health and vitality. Recognizing the interconnectedness of the body empowers individuals to address inflammation proactively through a comprehensive life audit, identifying its origins and triggers. It's crucial to trust in the body's innate healing mechanisms, allowing them the time and space needed to facilitate recovery. Embracing small changes in diet and lifestyle can have large impacts, fostering overall well-being and vitality. By nurturing the body's natural resilience, individuals can embark on a journey toward reduced inflammation and enhanced health outcomes, embodying a holistic approach to wellness. Most importantly, be kind to yourself and find balance throughout the journey, your body will thank you for it later.
