How To Prevent Inflammation And Reduce Chronic Disease Risks?
08 September 2020
Inflammation has been the subject of study for its role in a range of age-related conditions, such as Alzheimer’s, heart disease, diabetes, and even cancer. Adopting an anti-inflammatory diet and lifestyle can reduce chronic inflammation to help you stay healthy and slow down aging. It also can help you reduce your risk of heart disease, diabetes, dementia, Alzheimer’s disease, autoimmune diseases, joint pain, and cancer.Here are the proven ways to reduce your risk of an inflammatory response and chronic diseases.
Say “NO” to Toxic and Inflammatory foods:
Make sure to avoid Toxic and inflammatory foods in your diet as they largely contribute to inflammation, autoimmunity, leaky gut, and other chronic health issues.
Foods to strictly avoid on an anti-inflammatory diet:
· Processed and refined sugar
· High-fructose corn syrup
· Artificial sweeteners
· Additives& preservatives
· Processed food, junk food, and fast food
· Trans and hydrogenated fats
· Alcoholic drinks
Inflammatory foods to avoid from food groups:
· Gluten based foods
· Legumes( Soy & Peanut Products)
· Farm-raised meats
· Nuts and seeds
2. Get Some Sun
Exposing yourself to sunlight stimulates vitamin D production, which is essential for healthy immune function, bone and muscle health, mental health, and hormonal health. Morning time is the perfect time to exercise and get some sunlight. Connecting with nature can boost your immune system, reduce stress levels, and boost your energy levels and keep you active all day long.
3.Start Your Day With A AIP/Paleo Protein Smoothie:
Having a AIP/paleo protein power-packed smoothie in the morning is a foolproof way to stay energized all day long. Smoothies are high in nutrition, yet easy to absorb and digest. Smoothies also help maintain blood-sugar levels and reduce cravings. A smoothie should be protein-packed to fuel your body’s functions all day long. You can always make your smoothie healthy and nutritious with paleo/AIP protein powders that are devoid of any inflammatory substances and are safe to boost your health. Use a clean animal protein source from grass-fed adhering meat & bone collagen (up to 84% collagen) and is non-GMO, soy-free, allergen-free, gluten-free, dairy-free, and sugar-free. Paleo/AIP Protein Powders formulated by Autoimmune Health & Nutrition include an organic superfood blend and complies to the AIP Elimination phase. They don’t contain any anti-inflammatory substances that might harm your health.
4. Eat a salad every day
Having a cup of leafy greens like baby spinach, arugula, kale, or lettuce every day is one of the most beneficial diet habits you can have. Leafy greens offer an anti-inflammatory double-punch, as they are loaded with antioxidants and bioactive compounds that reduce inflammation and prevent free radicals from creating new inflammation.
5. Avoid Coffee
Coffee may give you an instant and temporary boost, however, in the long run, it is not a good source of energy. The energy you get from coffee isn’t long-lasting and leads to crashing, fatigue, and coffee or sugar cravings for another quick fix. Coffee can trigger catecholamines, your stress hormones, which can contribute to fatigue, inflammation, and disease. Drinking too much coffee can also lead to jitters, headaches, dehydration, insomnia, and high blood pressure. Drink 8 to 10 glasses of water to stay hydrated throughout the day!
6. Eat Nutrients-dense foods to support your immune system.
Always eat what is good and safe for your health and avoid foods that are toxic and inflammatory. When you make healthy food choices you can achieve an energetic, vibrant state of health. Eat plenty of high-quality protein to help your body carry out its functions effectively and efficiently.
High Protein: Choose only grass-fed, pasture-raised, and wild-caught meat, such as pasture-raised chicken, wild-caught salmon, 100% grass-fed beef, grass-fed pork, grass-fed lamb, pasture-raised duck, pasture-raised turkey, wild game, and wild-caught fish
Vegetables: Fill half of your plate with vegetables, including leafy greens, such as kale, spinach, and arugula, as well as other veggies, including zucchini, broccoli, asparagus, beets, squash, and cauliflower.
Fruits: Fruits are filled with vitamins, antioxidants, and fiber that support your immune system and gut health. Make sure to include raspberries, blackberries, strawberries, blueberries, and many more, So feel free to enjoy all varieties of fruits. Be mindful that many berries have to be reintroduced for those working to overcome inflammation riden autoimmune diseases.
Healthy fats: Your body needs a good amount of fats to repair the cells of your gut wall, brain functions, to help the absorption of fat-soluble vitamins, and to keep you satisfied longer. Avocado oil, coconut oil, olive oil, grapeseed oil, flax oil, and chia oil are fantastic sources of healthy fats. Avoid the seed oils if you are following the AIP diet.
7. Be gentle to your gut.
To protect your gut health, It’s worth consuming probiotic-rich foods—such as yogurt, sauerkraut, kombucha, miso, or kimchi—as often as you can. Strengthening the gut’s microbiome is one of the cornerstones to reducing inflammation long-term.
8. Get a Good Night’s Sleep
Getting a good night’s sleep is necessary to have the energy you need throughout the day and also helping your body heal while you are resting. Getting 7 to 9 hours of sleep per night is the ideal sleep time for adults.
Final Thoughts: Switching to an anti-inflammatory diet and following a healthy lifestyle is the healthiest way to fight autoimmune disorders. While making food choices, be wise, health-wise. Autoimmune Health & Nutrition believes in the power of nutrition to heal our bodies. Our AIP & Paleo Protein powder is grass-fed, contains an organic superfood blend. Our AIP/Paleo compliant Protein powder is an excellent autoimmune disease supplement available in three delicious flavors. Choose your favorite, and enjoy the nourishing benefits.