In Part 1 of our 3 part blog series on Chronic Inflammation, Scott gives an overview of what this harsh (but sadly true) headline exactly means.
This is the 3rd time I’ve had a crack at writing this article. I kept getting bogged down in all the science of inflammation within the body. I tried simplifying it a little but then when I’d re-read it I always came to the same conclusion: the science behind it isn’t sexy reading. It’s pretty boring actually!
In a time when the Internet is inundated with gossip about celebrities’ private lives and scandals, I knew I needed something to grab your attention!!
So I’m going to skip the science. All you need to know for the base of this article is that chronic inflammation could be slowly killing you. It sounds a bit strong I know. However, in reality, chronic inflammation of the body is known to be the cause of many, if not most diseases. These include cancer, obesity, and heart disease. It’s also linked to a number of autoimmune diseases such as Crohn’s, rheumatoid arthritis, and type 2 diabetes.
So how can you lead a healthier and less inflamed existence, thereby decreasing your risk of developing such nasty, life-threatening diseases? Lower your body weight!
It’s important to note that people who are overweight tend to have much higher levels of inflammation within the body. The link between carrying extra weight and chronic inflammation is a vicious cycle. Inflammation of the body will increase your ability to put on weight, and the more weight you put on the more inflamed your body becomes, and so the cycle continues.
Therefore, the best ways to lower your body weight are also the best ways to decrease inflammation:
- Be more active in your day-to-day life.
- Lift weights and build lean, toned muscle.
- Get more sleep.
- Remove stress.
- Eat a well-balanced and anti-inflammatory diet.
- Introduce more Omega-3 to your diet.
If you need help with points 1 and/or 2, book a FREE assessment with a Trifusion trainer on 9557 7676 to plan how you can become more active and introduce a strength program into your fitness routine.
It is worth noting that by increasing exercise, in particular introducing strength training, has a direct link to releasing stress levels and improving quality of sleep (points 3 and 4).
The rest of this blog series will focus on points 5 & 6: nutrition and inflammation,
To keep this blog short and to the point, I am going to bullet point the next two parts. However, stay tuned as they will be elaborated in two separate postings in the coming weeks.
Part 1: Food you should Be Eating to Help Lower Inflammation (Anti Inflammatory Foods)
- Animal Fats Rich in Omega 3 – Fatty Fish, Free Range chicken and meat
- Dark Leafy Greens – spinach, kale
- Cruciferous Vegetables – Broccoli, Bok Choi, Cauliflower
- Fermented vegetables and traditionally cultured foods – Olives, pickled garlic, pickled beets
- Tropical Fruit, Cherries and Berries – papaya, melons, kiwi and mango
- Shiitake mushrooms (and all other mushrooms)
- Green Tea
- Spices (cook with) – Turmeric, Cloves, Ginger, Garlic, Rosemary
Part 2: Food you Should AVOID or Severely Limit to Help Lower Inflammation (Foods that Promote Inflammation)
- Sugars (including sweeteners)
- Refined Grains – White bread, pasta, crackers, cornbread, couscous (limit), flour tortillas, noodles
- Grain Fed Meat
- Bad Fats – Fried food, vegetable oils, processed food,
If you make these changes to your diet immediately, you will not only see better weight loss and toning results, you will also start to feel more energized and notice you get sick a lot less.
Stay tuned for the next instalment where I will elaborate on the Anti-Inflammatory foods listed in PART 1. I will explain exactly why you should add them to your diet.