Fighting Chronic Inflammation

June 10, 2016

“Chronic Inflammation” has been a buzz term for the past several years. This type of inflammation is often the villain behind obesity, type II diabetes, heart disease and even Alzheimer’s. However, inflammation isn’t all bad. It’s quite a paradox, actually.

 

A certain amount of inflammation is needed to fight an injury or infection within the body, but at the same time, the body often doesn’t know when to pull the troops back. The result? A chronically inflamed state.

 

Living in a state of chronic inflammation negatively affects our gut health, which is vital to keeping us well and balanced. In fact, according to Ayurvedic medicine (Indian philosophy of medicine) the measure of one’s health can be based solely on their digestive health. And, as a practitioner of integrative functional nutrition- I have to agree!

 

No matter how “healthy” one’s diet or lifestyle may be- we all suffer from inflammation on some level. It can come from stress, lifestyle, smoking, too much exercise, our environment and, of course, diet. We can’t always control the external contributors to inflammation but we can control what we eat and try our best to manage stress. Below are some recommendations on how to reduce inflammation in your body.

 

NO. 01

 

Stress management! I can’t stress this enough (pun intended). Stress is inevitable, but how we react to stress is the deciding factor in whether or not we send our bodies into a tailspin. Find ways to de-stress and use what works for you. I have mentioned meditation and breathing can help counteract inflammation. Check out this former blog post, highlighting ways to create a meaningful morning practice which can help set your day up for success.

 

NO. 02

 

Your diet is also a biggie (obviously). The foods we eat can contribute to inflammation.

Keep your diet rich in the following:

  • Whole Foods (avoid the processed junk)

  • Fruits and Vegetables (must be the largest part of your intake)

  • Phytonutrients (have I mention fruits and vegetables before?)

  • Fiber (SO great for your gut health)

  • Turmeric

  • Garlic

  • Kimchi

  • Walnuts

  • Salmon

  • Sardines

  • Avocados

  • Olive Oil

  • Yogurt

  • Kefir

  • Garlic

  • Coconut Oil

  • Sauerkraut

  • Miso

 

NO. 03

Gut health is extremely important. We need to be kind to the inner microflora. Our gut is responsible for regulating our immune system and can be the largest cause of inflammation in the body. When we neglect our inner microbiota (i.e. not feeding enough plant fiber) our weight, digestive habits and our immune system can go haywire.

 

To grow a healthy inner garden, use the food listed above and don’t forget to implement your stress management techniques. Additionally, any of the recipes you will find here on Silver Spoons Nutrition will help your inner microflora. Treat your gut well and it will reciprocate!

 

Stay tuned to the SSN blog for more info on gut health and how to avoid or cope with “leaky gut” syndrome.

 

We want to hear from you! What do you do to fight inflammation? We could all use a little bit of help and we learn best from each other. Share with #SilverSpoonsNutrition on Facebook, Instagram and/or Twitter!

 

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Healthy Sustainable Life

Margot Witteveen, MS, RDN, LD

 

Registered Dietitian Nutritionist

Integrative and Functional Nutrition + Content Creator

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 Margot Witteveen | Atlanta, GA | margot@silverspoonsnutrition.co