Chronic diseases such as diabetes, heart disease, stroke, arthritis, Alzheimer’s or cancer are linked to inflammation, a silent disease until pain, debilitation or disability symptoms manifest. Poor nutrition, lack of exercise, inadequate sleep, stress, environmental factors and toxins are the main factors leading to chronic inflammation. Excess body fat is seen as the key cause of this epidemic.
The following steps can offer significant help in preventing or reversing the risk of inflammation:
Exercise: maintain a regular exercise routine; walking at least 4 or 5 times per week (total 150 minutes)
Stress management: relaxation, meditation, massage, tai chi or yoga help reduce stress
Sleep: getting adequate sleep enables the body to repair and replenish
Avoid sugar: avoid high fructose corn syrup and refined sugar to normalize insulin levels
Healthy fats: avocados, olive oil, chia seeds and nuts like almonds and pine nuts are rich in anti-inflammatory effects
Fish oil: salmon, trout, mackerel and sardines are high in anti-inflammatory omega-3
Curcumin: offers remarkable anti-inflammatory and anti-proliferative properties
Probiotics: fermented foods and yogurt help maintain a gut flora balance and also protect the body’s immune defense
Eliminate toxic metals: parsley and coriander can help remove toxic metals from the body
Vitamins: optimize vitamin levels (A, B, C, D and E) in the body
