Anti-inflammatory Lifestyle Broken Down Into Simple Steps

This is some generalized information I have found while researching!

Goal is to decrease inflammation and free radicals in your body through living a healthy lifestyle. 

• No dieting!
• Live a low stress lifestyle- meditation, breathing exercises
• Low impact exercises daily: yoga, stretching, walking
• Limit or eliminate alcohol
• Limit or eliminate salt- ok to use salt substitutes
• Low fat: limit Saturated; NO Trans fat
• Limit or eliminate high starch foods
• Limit or eliminate processed foods
• Limit or eliminate sugar, fruit juice
• Limit or eliminate animal sources- a plant based lifestyle has been shown to be the most beneficial for long term management

Eat foods high in ANTIOXIDANTS: 

• Aim for food sources with Vitamin C, Vitamin E, Minerals- Flavonoids, Beta Carotene

• Research shows the goal would be 7-10 servings of fruits and vegetables a day with more focus on the vegetables. 

• Nuts/seeds are high in antioxidants and protein- almonds, cashews, walnut, Brazil nut, hazelnut. 

• Sesame seeds and Pumpkin seeds 

Look for a diet high in Phytochemicals(chemicals from plants) to help fight the free radicals and decrease oxidative stress causing the chronic inflammation

• High fiber- fruits, vegetables, whole grains

    Oats- have protein, Calcium, Iron, B vitamins, Vitamin E. They are also considered an 

     antioxidant

Lentils- add for protein, fiber, iron and Vitamin B. 

Legumes/Beans: bush beans, lentils, soybeans. Chickpeas, kidney, black,navy, pinto.

Add healthy fats/Omega 3 Fatty acids– olive oil, nuts, seeds, fatty fish, avocado, flaxseed, chia seed, sunflower oil, safflower oil

Lean protein(if you must)- meat, dairy, nuts, seeds, beans, legumes

Carbohydrates: Simple vs Complex

• Simple- sugar, sweets, treats, rice, bread, flour, noodles (limit or eliminate)

• Complex- are your fruits, vegetables, whole grains(aim for), nuts, seeds, beans, legumes

Add healthy spices known to help reduce inflammation: 

• Ginger

• Turmeric

• Cinnamon

Aim for a plant based lifestyle, Fresh and Simple. 

Remember, if it’s grown it’s best!

Your ideal body weight should be maintained unless you need to lose weight. Check with your Healthcare Provider to get your Goal weight based on your health needs. 

Coffee and Green tea are good in moderation

Water: at least ½ your body weight in ounces (a 150lb person should drink 75 oz a day). If you have chronic health issues that make this not sustainable, please check with your medical provider as to the appropriate amount of water for you and your needs.

Foods that contain Vitamin C, Vitamin E, Beta Carotene, Lycopene and Selenium are great for fighting inflammation and protecting your immune system. 

Vitamin C: Citrus fruit, Melons, Berries, Sweet peppers, Broccoli, Cauliflower, Cucumber, Grapefruit, Grapes, Raisins, Kiwi, lemon/Limes, melons, oranges, tangerine, Pomegranates    This is considered the #1 antioxidant to add to each meal

    Too much can cause diarrhea, GI distress, and possibly kidney stones

Vitamin E: Eggs, Avocado, Nuts-almonds & hazelnuts are high in Vit E, Seeds, Fortified Cereals

    Too much can cause thinning of the blood and bleeding. 

Beta Carotene: (Orange/yellow/dark green) Carrots, sweet potatoes, squash, apricots, cantaloupe, Broccoli, Kale, Spinach, Peaches, Fennel/fennel seeds, mango, melons(cantelope), papaya

    These help with cell repair and growth

Lycopene: (Red/Pink color to food) cooked tomatoes, grapefruit, guava, watermelon, asparagus, mango, red cabbage, red peppers

Selenium: There are many foods that contain or are enriched with Selenium. Look at food labels. Brazil nuts, Fatty fish-salmon, crab, shrimp, clams, halibut; Whole grains/oats, Mushrooms, Baked beans, Cashews, Bananas, Onion, garlic, Spinach, Lentil, Brown rice, Sunflower seeds

    These foods help protect against oxidative damage and protects the immune system

Make sure to review the above recommendations with your healthcare providers.