A Quick Guide to Minimizing Inflammation

Inflammatory processes are vital for our health and are important in times of illness, injury, and stress. When inflammation goes on for too long, which often happens in today's society due to prolonged stress, poor diet, and exposure to harmful chemicals, it can wreak havoc on every system in the body and is linked to almost every chronic disease.

Major causes of inflammation include

• Processed foods & food additives

• Seed oils

• Alcohol

• Certain medications such as birth control & ibuprofen

• Environmental chemicals

• Sedentary lifestyle

Ways to minimize inflammation

Incorporate more whole, unprocessed foods including

• Wild caught, fatty fish

• High quality protein: grass fed beef & pasture raised poultry

• Healthy fats: avocados, olive oil, nuts, and grass fed dairy

• Vegetables: leafy greens & cruciferous veggies

• Fruit: berries, apples, citrus, and pineapple

• Bone broth

Herbs and spices

• Turmeric

• Ginger

• Cilantro

• Parsley

• Oregano

Supplements

• Fish oil

• Vitamin D

• Quercetin

• Resveratrol

• Zinc

• NAC

• Magnesium

• Ashwaganda

Minimize environmental toxins such as

• BPA & Plastics: avoid drinking out of or heating food in plastic - avoid touching receipts at stores as they are coated in BPA that is easily absorbed through the skin

• Artificial fragrances and personal care products: majority of home & beauty products contain chemicals that can alter hormones and increase inflammation

• Pesticides: high levels are found in many conventional foods - minimize exposure by buying organic or grass fed whenever possible.

Lifestyle changes that can decrease inflammation

• Exercise

• Sauna

• Red light therapy

• Exposure to sunlight

• Spending time outside in nature