fighting inflammation

By: Monique Danae, HNC | July 17, 2020

So many physical and medical issues that we face have an inflammatory component. It is a factor or cause of a wide range of symptoms and chronic conditions. It plays a role is obesity, heart disease, leaky gut, chronic pain, cancer, autoimmune diseases and mental health symptoms like anxiety and depression.

Chronic inflammation affects so many Americans, and diet definitely plays a role. The standard american diet is full of inflammation causing foods, including fast foods, dairy, sugary foods, salty foods, refined grains and excessive amounts of meat. If our diet can contribute to chronic pain, inflammatory conditions and excessive bloating…then changes in our diet can make a huge difference resolving those issues.

I realized that chronic inflammation was contributing to my excessive bloating, chronic pain and constant anxiety. Becoming more intentional about including anti-inflammatory foods and avoiding pro-inflammatory foods has made a hugeee difference for me. (P.S. it also helps me with weight management/weight loss).

Since I often refer to ANTI-INFLAMMATORY DIET, I figured that I would share some details. The bottom line? Aim to eat more plant-based foods than processed foods, drink water and exercise. Read below for specific herbs, teas, spices, foods, and lifestyle tips.

GENERAL Tips

  • When cooking, use healthier oils like olive oil and avocado oil. Limit butter and trans fat.
  • Manage stress, anxiety and other inflammation-promoting conditions. This may include seeking counseling services, prayer, mindfulness practices and establishing morning and evening routines.
  • Avoid smoking and alcohol.

NUTRITION Tips

Herbs & Oils

  • Turmeric — also good for liver health, digestion, detox, pain relief and depression management
  • Green Tea — also good for cognition and memory, mood improvement, increased energy, weight loss, improved metabolism and blood sugar
  • these are also great for inflammation: Echinacea, Licorice Root, Golden Seal, Red Clover, and black pepper

Foods & Fluids

  • Drink plenty of water (at least 64 oz a day)
  • Drink teas of the inflammation fighting herbs above.
  • Limit juice and sugar in your tea and coffee.
  • Drink Aloe Vera juice (in moderation)…I recommended Aloe Water. Please contact me for specific recommendations
  • AVOID junk food, greasy foods, and red meats
  • Choose whole grains over refined grains (white rice, white bread)
  • Eat foods rich in Vitamin B, C & E (green leafy vegetables, fruit, broccoli, peppers, asparagus, and almonds)
  • Yellow, Orange and Green vegetables are rich in beta carotene, an inflammation fighting substance.
  • On an empty stomach, take bromelain with magnesium. Together they have an inflammatory effect. Bromelain is found in pineapples. Magnesium is found in nuts, pumpkin seeds, spinach, black beans, dark chocolate, and bananas. ya know….sound like the beginnings of a yummy vegan, virgin Pina Colada breakfast smoothie 😉
  • Incorporate plenty of ginger, onion, garlic, cayenne, dark chocolate, berries and mushrooms.
  • Foods rich in omega-3s: Salmon, Nuts, Seeds (pumpkin seeds, flaxseed & grapeseed) and plant oils
  • *note: you may also experience symptoms of chronic inflammation due to food sensitivities. If you think this is possible, please schedule a consultation with me for further assessment.

FITNESS Tips

  • Exercise daily! Walking is great, especially if high-intensity exercise is not good for you.

Please don’t be afraid to reach out to one of the following professionals if you have persistent concerns and individual questions regarding this topic: Holistic Nutritionist, Primary Care Physician, Registered Dietitian, Licensed Health Care Professional, etc.

Published by Moniqué Danaê

Holistic Nutrition Specialist, Student Physical Therapist, and Strategist.

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