A few days ago I started a conversation about inflammation. How chronic inflammation could be causing you all kinds of health issues.
Fatigue, joint pain, bloating, weight gain, allergies, digestive issues, depression, autoimmune diseases and neurological disorders.
Unfortunately if you don't address the issue and live with chronic inflammation, you're more likely to experience health issues and diseases like:
Heart disease, obesity, diabetes, dementia, accelerated aging and cancer.
The biggest needle mover to better health is with your diet. Fast food, unfortunately a big part of the standard American diet, is one of the most inflammatory food groups. The best way to offset the damage and cool inflammation on a cellular level is to eat a diet of anti-inflammatory foods.
An anti-inflammatory diet is comprised of foods that are high fiber, omega 3-fatty acids and phytonutrients.
One of the first places you can start to keep your inflammation in check is with lots of dietary fiber. Of course most of us don't get enough fiber each day. Women should be getting 25 grams of fiber a day and men need 38. Eat a variety of fiber-rich colorful fruits and vegetables, sea vegetables, seeds, legumes, and whole grains.
Lets keep things simple and just talk about fruits and vegetables. Do you think you can find a fruit or vegetable from the list below that you can enjoy and substitute one of them for one of the inflammatory foods that you usually gravitate towards? Here is a list of fruit and vegetables to choose from.
Oranges, plums, nectarines, peaches, pineapple, papaya, grapefruit, pomegranates, apples, cantaloupe, carrots, beets, squash, kelp, sweet potato, apricots.
Research is showing that in order for you to start to take back your health you should start to consume up to 9 cups of produce a day. Most of that should be vegetables with a couple servings of fruit a day. Try picking out a vegetable and fruit from the list above that you like and substitute it for one of your not so healthy inflammatory foods. As a result of adding fiber to your diet you’re going to find out that you feel full from the fiber and you'll feel much better too. Not to mention that you will be reducing inflammation.
Stick with it until the next post. You can do it!
See you soon.