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6 Easy Ways to Reduce Inflammation
Inflammation is one of the major forces behind ageing & disease. Here are 6 Easy Ways to Reduce Inflammation, Organically through Raw food & lifestyle.
Before we get right into the 6 easy ways to reduce inflammation, let's clarify what Inflammation is.
Inflammation is one of the major forces behind ageing and disease, yet most of us are unknowingly fuelling it through the foods we eat and the lifestyle we live. Poor diet choices, a stressful lifestyle, pollution and lack of exercise can all add up and result in chronic inflammation, pain and disease over an extended period. The reason we want to keep inflammation low is due to the potential havoc it can cause in our body. Inflammation is associated with most diseases, including diabetes, obesity, cardiovascular, neurogenic, arthritis and macular degeneration, inflammation reduction should be a priority for most people. While inflammation may not directly cause a disease such as obesity, it is a by-product of becoming obese which may then fuel other diseases like arthritis, diabetes and heart disease. In some situations, such as tissue repair from injury or fighting infection, low levels of temporary inflammation is a perfectly natural and healthy response to aiding our recovery. Chronic inflammation or low-grade inflammation slowly causing cell damage on a daily basis is what we want to avoid.
Now that we have reasons to keep inflammation down, let’s look at six easy lifestyle adjustments we can make to significantly reduce inflammation and improve our health.
1. Reduce Refined Sugar
For most people, it might seem impossible to completely reduce refined sugar from one's diet but there are many ways to reduce it while still enjoying the occasional treat.
Look to fill yourself up with a healthy breakfast, lunch and dinner to help lower the urge to snack, as this is where most of us slip unhealthy food into their lives. Reducing sugary drinks, sweets, cakes and general junk food is a good place to start. If you need a sweet drink look towards stevia sweetened waters or tea, trade the milk chocolate for dark chocolate, or swap the biscuits and cake for some nuts.
2. Reduce processed and fast foods
The trans-fats that most fast food is cooked in has been associated with pro-inflammatory effects, which in processed foods is often labelled with the word “hydrogenised”. More often than not we don’t know exactly which chemicals go into our fast food to make the food taste so good or what preservatives have been used to make it last so long. Check the back of packets for words you struggle to pronounce, and there’s a good chance your body doesn’t want it. Thankfully there are an increasing number of healthy options at cafes that we can now choose from.
3. Add More Antioxidant-Rich Foods Into Your Diet
The more antioxidant rich foods you eat, the more energy your body has to fight inflammation-causing free radicals. We can create some of our antioxidants but heavily rely on dietary intake. Start fresh, organic fruit and vegetables and extend with antioxidants from fruit and vegetables in dried powdered form, both forms are in a bioavailable form our body knows how to use and process. To compliment the fruit and vegetables, omega-3 fatty acids from nuts and avocados is another great natural anti-inflammatory.
4. Exercise For At Least 20 Minutes A Day
Simply 20 minutes of exercise a day can have amazing benefits on your health and help protect you against chronic disease associated with low-grade inflammation. As we know now, refined sugar is extremely inflammatory. Incorporating resistance training or high-intensity exercise can reduce blood sugar levels as our body starts to pull glucose into our muscles for energy, further reducing the inflammation strain on your body.
5. Relax And Get A Good Sleep
Relaxing and getting a proper night sleep can actually help reduce inflammation and helps keep inflammatory stress hormones down. Sleeping gives our body it's best chance to recover from inflammation while falling into an anti-inflammatory state.
6. Start Consuming Anti-Inflammatory
Anti-Inflammatory is a healthy, organic, immunity boosting powder, containing high levels of antioxidants & adaptogenic properties. A Natural clean remedy for Anti-Ageing & maintaining healthy skin, hair, nails & so much more. Read more about Anti-Inflammatory in powdered form.
Summary: Just a few easy changes to our lifestyle can switch the balance between inflammation-causing free radicals and antioxidants. By reducing refined sugar, fast food and processed food, we are creating less work for antioxidants to reduce free radicals. By going one step further and adding antioxidant promoting activities into your life such as more exercise and antioxidant loaded fruit and veggies plus Anti-Inflammatory in powdered form.