An Anti-Inflammatory Lifestyle

Chronic inflammation is at the root of a lot of pain and disease.  When inflammation goes on for a long time, it can cause:

• Fatigue
• Weight gain
• Autoimmune problems
• Cancer
• Joint pain
• Sleep issues
• Ulcers, asthma, ulcerative colitis, allergies, Alzheimer’s

How can you reduce inflammation in your body?  You can help your body by addressing the quality of your diet and the levels of stress in your life.

First, adopt an Anti-Inflammatory Diet:

Eat More:                                                                Reduce or Eliminate:

Vegetables of all colors	Sugar – in all forms, even honey
Raw cacao, tea, berries	Refined grains (flours, white rice)
Plant proteins (tempeh), fish, eggs, poultry	Gluten (wheat especially)
Whole, intact grains	Industrial oils (soy, corn, canola)
Fermented foods	Conventionally raised dairy
Raw nuts and seeds	Conventionally raised meat
Healthy fat (avocado, olive oil, fish)	Excessive high sugar intake (dried fruit)
Pure water, green tea	Coffee, alcohol

Then, look closely at stress in your life.  Remove any sources of stress that are unnecessary.  Practice ways to reduce your stress levels.

• Meditate
• Pray
• Yoga or Tai Chi Practice
• Exercise or movement that you enjoy
• Say no to unnecessary demands in your life
• Spend time in nature
• Do things that fill your life with meaning and purpose
• Spend time with people that you enjoy
• Learn deep breathing techniques and awareness

Finally, enhance the quality of your sleep.  Sleep is the time where your body restores and repairs itself.  Good, deep sleep, and enough of it, is critical to your well-being.

• Turn off the TV and all electronics at least 30 min before bedtime
• Adopt a relaxing pre-sleep ritual like gentle yoga, bathing, massage
• Read a relaxing, pleasant book before bed
• Try essential oils such as lavender or chamomile
• Try herbal teas such as chamomile, valerian, tulsi or whatever you like
• Make lists of the the thoughts in your mind so that you can “let them go” for the night
• Try full body relaxation or guided meditation before you sleep
• Journal about anything that may be bothering you

Making a few small changes to your lifestyle for just a few minutes each day can dramatically reduce inflammation in your body.  You are the one who decides what you eat, what you do, and how to best care for yourself. Let your intuition guide you.