Multiple factors can cause chronic inflammation in the body. As we have discussed in earlier articles, chronic inflammation can lead to diabetes, hypertension, arthritis, cancer, and heart disease, among many other life-changing aliments. Chronic inflammation seems to be at the base of a lot of our health problems. A poor diet, food allergies, chronic infection, stress, inactivity, and digestive and gut issues can cause chronic inflammation. Poor diet and lack of exercise, like chronic inflammation, are at the base of a lot of our health issues. Diet and exercise are also two factors that we have complete control over.
Did you know that the average American consumes 20 spoons of sugar a day? Did you know that 80% of us don’t do the recommended about of physical activity a week? Did you know that the recommended minimum amount of exercise is not even three hours a week? We are eating processed foods that are chalked full of preservatives and ingredients that we can’t even pronounce. We are eating far too much sugar. We are eating too much animal protein and not enough plant-based protein. We are working too much and not getting enough rest. We are holding onto a lot stress and not finding a way to release it. We aren’t moving enough. We are making ourselves sick.
Here are some super easy ways to reduce and even prevent chronic inflammation. Try starting off by picking a few and once you realize how much better you feel, you might want to incorporate them all into your life.
- Reduce sugar intake from 20 spoons a day to 2-3 spoons.
- Decrease your soy, animal-based fats, and corn oil intake. Use coconut, avocado, or olive oil instead.
- Add raw nuts and seeds, like walnuts, almonds, pumpkin, and hemp, into your diet.
- Cut back on dairy and gluten.
- Eat more broccoli, spinach, kale, pineapple, garlic, ginger, and turmeric.
- Eat less animal-based protein and more plant-based protein.
- Try kombucha or other fermented products like kimchi, yogurt, and apple cider vinegar.
- Get more omega 3 and 6 fatty acids.
- Load up on antioxidants.
- Minimize your Ibuprofen and Tylenol intake.
- Do more low-impact exercise, like yoga or walking.
- Get at least 7-8 hours of sleep every night.
- Stop smoking.
- Reduce your alcohol consumption.