Yesterday we talked about what can cause inflammation. Today we’re talking about how to minimize it. Remember 💥, inflammation is not inherently bad; in fact it’s a helpful process. Your goal is not to remove ALL inflammation, but to minimize chronic inflammation as a way of lowering stress.
There are so many ways to minimize inflammation and they are highly individualized. Perfectionism can also add to inflammation, so please✋🏼 do not try to take on all of these at once!
⚡️If you suspect gut issues, work with a skilled practitioner who can help test, identify, and treat microbiome imbalances. In the meantime, work on slowing down, breathing, and chewing your food!
⚡️Eat a mineral rich diet, focusing on animals, seafood, roots, fruits, spices, and herbs.
⚡️Balance Blood Sugar by including Fat, Fiber, & Protein in your meals and snacks.
⚡️Minimize processed foods and inflammatory oils in your diet, including canola, soybean, corn, safflower, trans fats and margarine.
⚡️Minimize soda and alcohol.
⚡️Stimulate the vagus nerve & prioritize mental health. Research shows that a meditation practice and stimulating the vagus nerve can help decrease TNF-a and IL-6. Try humming or gargling in the shower!
⚡️Improve Circadian Rhythm. Even a 2 hour nap can lower IL-6 levels.
⚡️Reduce toxic burden. Work on removing environmental toxins from your home which are found in things like cosmetics, personal care products, cleaning supplies, plastics, and unfiltered water.
⚡️Identify and treat infections from mold, heavy metals, and chemicals.
⚡️Include Rest days in your workout routine. Your muscles, joints and tissues need time to recover in order to grow. What’s more, excessive high intensity exercise or chronic cardio can trigger inflammation.
⚡️Know your Genetic Mutations and learn what foods might be critical in supporting your body to function at its best. I love the book ‘Dirty Genes’ for more.
⚡️Have Sex, Hug Someone, and Laugh! Oxytocin, our love hormone, can lower IL-6 and boost T-regulatory cells.
Which one can you start with? Tell me in the comments below!