Today, I will discuss the main contributors to inflammation so you can avoid them:
- Five most pro-inflammatory lifestyle habits
- Three most pro-inflammatory foods
- One additional supplement to reduce inflammation
This is the second part of a series on inflammation. If you missed the first part, you can catch up on it here.
If your lab results indicate a need to lower inflammation, here’s what you should consider:
Foods to Avoid
- Refined Sugar: Unlike sugars found in whole fruits, refined sugar is hidden in many products. It’s important to read ingredient lists to avoid these hidden sugars.
- Seed Oils (Vegetable Oils): These oils, not derived from vegetables, are highly pro-inflammatory and prevalent in packaged foods and fried items. Opt for healthier fats like tallow, lard, or avocado oil.
- Refined Grains: These grains cause sharp spikes in blood sugar and insulin, leading to inflammation. Consume grains sparingly, and choose long-fermented or sprouted varieties when possible.
Lifestyle Habits to Change
- Eat Whole Foods: Consuming whole, real foods 90% of the time reduces the intake of inflammatory foods and provides essential nutrients.
- Reduce Stress: Chronic stress releases hormones that promote inflammation. Practice stress-reducing activities like the 4-7-8 breathing method.
- Quit Smoking: Smoking triggers inflammation and is linked to heart disease.
- Regular Detox: Drink plenty of fluids and practice time-restricted eating to support detoxification and reduce inflammation.
- Exercise Regularly: Exercise stimulates detoxification and reduces inflammation. Avoid prolonged strenuous exercise.
Additional Supplement
- Curcumin: The active ingredient in turmeric, curcumin is effective in reducing inflammation, especially when combined with Vitamin D3 and Omega-3s.
By addressing these dietary and lifestyle factors, you can effectively lower inflammation and improve overall health.
Citations:
[1] https://www.uchicagomedicine.org/en/forefront/gastrointestinal-articles/2020/september/what-foods-cause-or-reduce-inflammation
[2] https://www.healthline.com/nutrition/anti-inflammatory-diet-101
[3] https://www.ncbi.nlm.nih.gov/books/NBK597377/
[4] https://www.health.harvard.edu/staying-healthy/easy-ways-to-keep-inflammation-in-check
[5] https://www.thefacilitydenver.com/post/12-lifestyle-habits-that-contribute-to-inflammation