We have all heard anti inflammatory is the way to go. To avoid x or y to prevent ___. There is so much different information out there how do you know what is right? It can become overwhelming as you start to read it all and try to implement or try different things. Once you hear about one new thing then there is another. Who is with me on this?!
I am going to make it a little easier for you. I have done alot of the research so I am going to lay out the basics. I like lament terms personally so if you are like me in that way then this will help!
First off—- What exactly does anti inflammatory mean?
Lets back up first then make our way to that…. The definition of inflammation “is a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection”. (1) So when you think of it as our bodies defense mechanism meaning, when our immune systems think there is something harmful so it ups its defenses (our white blood cells, immune cells and cytokines). This is suppose to happen, however these things can go into overdrive, and that is where auto immune conditions come into play. For example Rheumatoid Arthritis- the immune system is attacking joints based on different factors putting up defenses to those areas. This happens when things like toxins, or medicines that build up over time in our liver, or having leaky gut occur and harmful substances are in our body for an extended period of time. This would be referred to as chronic inflammation. On the other end of the spectrum though when you get red after your fall or eat something with too much histamine and react by allergies that in turn is an acute inflammation response.
Hopefully that helps somewhat!?
So WHY do we want to choose Anti Inflammatory Foods?
Alot of foods I grew up on like, chips, cookies, boxed meals, or really anything boxed for that matter have artificial preservatives and toxic like chemicals in them (I.E. Corn Oil, High Fructose Corn Syrup, Sodium Benzonate, Artificial Colors and Sweeteners) these things have in some way been linked to cancer, diabetes, thyroid and metabolic damage, etc. So think of what these things are doing to your body when you ingest them. We weren’t made to process this fake stuff… so hello immune response, and if you consume them frequently hello chronic response.
Now this isn’t to say that only foods are the problem for inflammation, our environments such as mold, dust, gasoline and other fumes in the air and then the metals in the tap water we drink and use…. they all play a part too.
We want to add things to our diets and lifestyles that help us. That make us thrive. Our bodies were built for that believe it or not. Many Anti Inflammatory Foods listed below have super antioxidant, vitamin, mineral and nutritional properties that can help combat these harmful pathogens and toxins weve allowed ourselves to have over the years.
The Anti Inflammatory Food List
Eating the right foods that our bodies were made for can help us heal! Foods actually do have healing properties when eaten without any thing like preservatives or chemicals added to them. The ones listed below are just a starting point, but some key things to look for when going to the grocery store.
Some staples to look for or start adding to your diet are:
- Turmeric – a great spice that contains one of the best known things for inflammation curcumin. Curcumin is well known for fighting inflammation within the body. Now just sprinkling a little on your food isn’t going to cut it though. You need it mixed with black pepper and honestly the best is to take it in supplement form.
- Vegetables – Like broccoli, cauliflower and brussels are great for some of their anti inflammatory compounds.
- Organic Leafy Greens – These are rich in antioxidants and polyphenols which are protective compounds (think spinach, kale, collards)
- Organic Cherries and other dark colored berries
- Organic Wild BlueBerries – I love these. These have 2x the antioxidants of normal blueberries. I add them to my smoothie every morning
- Organic Meats/ Poultry/ Fish/ Eggs – be sure to read where they originated from. Whether they were fed corn or soy as many “cage free” varieties are still fed these things which can in turn pass it to us when we ingest it. (For fish look for Wild Caught) The EPA and DHA in fish like salmon and mackerel are great for helping combat inflammation as well.
- Olive oil – (the best being extra virgin for anti inflammatory effects) – contain something called oleocanthal which is shown to have similar effects like taking ibuprofen.
- Avocados – it is basically a superfood as far as I know lol. I love them personally but so does my body. They are packed with magnesium and fiber and healthy monounsaturated fats as well as other things that have been shown to help fight cancer risk.
Ok so what is the takeaway here?
Well for starters lets focus on incorporating some of the foods listed above into our diets. Along with that try to start eliminating or cutting back on soda, burgers, fries, anything with words you cant pronounce on the label.
Is that doable?? I think so!
Another option is to add in some good for you vitamins and whole minerals daily, You can check out some of my favorites here MY FAVORITES . I personally use the Daily Nutritional Support Daily with Wild Blueberries and Spinach. It is a great way to start the day!
As always if you have ANY questions please don’t hesitate to contact me!
*This page may include links with partners that I could receive commissions on.*
The holidays can be some of the most stress filled times of the year. But is all the stress necessary? Do you consider that we are probably the ones putting stress on ourselves…..? And if we are putting it on ourselves then we can probably adapt some habits to change that.
(Please do not take that statement as discrediting some of the hard stuff or memories that can make it hard after losing a loved one or loneliness among other things, but I am referring to the stress that comes from over committing, being a say yes to everything person, worrying about others too much vs ourselves, etc.)
Ps….If you are unfamiliar with what stress does to your body check out some of my previous blogs :
Stress and how it impacts your entire life and Stress and weight gain.
To sum them up quickly – stress is not good for us.
Whether it is external or internal. Whether we bring it on ourselves from work or allowing expectations to get to us, to over thinking, to what we eat or drink or surround ourselves with (our environment and lifestyle). All of these things can lead to stress on our body, that in turn can lead to illness through inflammation.
So why would we want to add other types of stress to our potentially already maxed state? It is a time we should be celebrating. Again please don’t mis-read that, as I know some people truly do have a hard time due to lost loved ones or other past instances or even loneliness. However, there are ways we can help ourselves feel better during this time regardless of circumstance. Below are a few of my top ways to do just that.
Top 5 Tips for Keeping Stress Down During the Holidays:
1- Get to sleep around the same time most nights of the week if not all of them.
- Sleep is imperative to our health. More and more studies are becoming available to show this. If we lack the deep sleep our body needs to restore itself then we are waking up in a stressed state. Our days are beginning with a body that is already overwhelmed this then can escalate throughout the day. You can read more about sleep and stress here.
2 – Don’t over commit yourself
- Most of us are guilty of this at some point in our lives. We do not want to let people down. Depending upon what stage you are in it may be a time when you feel you REALLY need to show up and impress certain people….. but does that really matter? Sometimes it might, but others we could be doing ourselves more harm than good. We say yes to everything then we give half of our self to these events if not less instead of choosing a few important ones and giving our all to them.
- Destress solution – Figure out which ones matter most and say yes to those. If they involve people you rarely see or add no value to your current life then feel no need to say yes.
3- Get moving atleast 4 days a week for 30 minutes or more.
- This is MAJOR. Exercise and/or decent movement (meaning getting slightly uncomfortable for 30 or so minutes ) can raise endorphins and serotonin levels which in turn makes us happier. Which makes us feel more accomplished and confident. When we feel this way we tend to make smarter choices aka not over committing.
- Destress Solution- Think of how many hours are in a week. If you tell me you can’t find 2 out of all 168 then you may need to take a step back from everything you are doing and reevaluate. This will only help YOU and in turn benefit others.
4- Start your day with a smoothie vs a heavy breakfast.
- Why is this important?? Well for starters I want you to think of energy. Your digestive system uses ALOT of energy. When we eat a heavy meal we tend to get tired after…. the reason?? Our digestive system! If it is using up so much of our energy to work and then we need that energy and have not done anything to restore it then here we go again adding a stress to our body. If you are already stressed then you don’t want to add to it!
- Destress Solution – Buy a vegan protein powder or one that is all natural and not Whey (aka dairy that can cause distress on the digestive system) add some frozen fruit and veggies and a healthy fat like almond butter or coconut oil, blend and drink. Smoothies are already a liquid so theyre easy to digest.) (Say hello to being more productive!
- This should go without saying. Being dehydrated only zaps your energy, your focus, your ability to get things done and on top of that messes with metabolism and immune function. All of this can make you more susceptible to illness.
- Destress Solution – Drink up! Start your day with water (room temp as it is more absorbable that way) a splash of lemon or lime and some sea salt. Chug it before you drink ANYTHING else especially coffee. This helps get your cells hydrated and immune system and digestive system moving. You can also try something like LIQUID IV that I use daily to help with hydration.
- You can read more on hydration here.
So many things can add stress to our life and we may not even know it. The biggest take away I want you all to get from this is that you should focus on what makes you happy and fulfilled this time of year. Hopefully that means being with those you care about and love. This can also mean finding someone to love on or help during this time. Find volunteer opportunities near you, this can help you become more fulfilled in so many ways.
Do you have any tips or tricks you do to keep stress down? I would love to hear them! Comment or share and tag me @candicecfitness. You never know who you may be helping!
I hope you have a happy holiday this year and look forward to seeing you in 2020!
Stay in the loop! Be first to know about new programs, new ideas and tips and tricks! Sign up here!