The American lifestyle can be very inflammatory. High stress, low movement, excess sugar, fried and processed foods with omega-6 fatty acids, and environmental toxins from non-organic foods, cleaning, and beauty products can all cause the body to become inflamed.
And while some inflammation is a healthy response to an illness, infection, or injury, when inflammation is chronic, it can harm the body systemically and may lead to issues such as, but not limited to:
- pain
- fatigue
- insomnia
- obesity
- difficulty losing weight
- diabetes
- digestive disorders
- joint pain, arthritis
- dementia
- autoimmune disorders
- heart disease
- cancer
and possibly more in which awareness, treatment, and lifestyle changes can be key to lowering and managing chronic inflammation.
But how can you tell if you have high inflammation?
Blood tests such as HS CRP (high sensitivity C-reactive protein) and Sed Rate (erythrocyte sedimentation rate) analyze inflammation markers and can be requested through Dr. Graves or a primary care doctor.
Whether results come back abnormal or within a healthy range, the following can work to decrease chronic inflammation and keep it managed:
1. Decrease or eliminate highly processed foods such as sugary drinks, cookies, crackers, pretzels, chips, bakery items, frozen meals, fast food, and deli and processed meats. Overall, be mindful of foods that contain high sugar, saturated fat, sodium and manufacturing chemicals and artificial ingredients.
2. Move daily to stimulate qi in ways such as yoga, walking, running, hiking, biking, weight lifting, stretching, pickle ball, tennis, swimming, and paddling.
3. Add anti-inflammatories to diet (those with Omega-3s) like matcha, flaxseed, chia seeds, walnuts, wild caught salmon, tuna, sardines, oysters, tofu, tempeh, and fortified eggs.
4. Take a daily CBD by capsule, cream, or tincture to promote relaxation.
5. Use acupuncture to disengage from the fight or flight response, encourage relaxation with release of serotonin and dopamine, and move stuck qi.
6. Take a probiotic of at least 20 Billion CFU daily.
7. Manage stress! Meditation, yoga, and walking can decrease inflammation and promote self-care.
8. Eat fruits and vegetables with antioxidants. Vitamin C, bromelain, polyphenols, and flavonoids are examples of antioxidants that can fight inflammation and be found in colorful fruits and vegetables.
9. Try supplements. Curcumax™ PRO by Integrative Therapeutics and Curcumin Phytosome by Thorne® offer large doses of curcumin, an herb that can reduce inflammation.
10. Manage blood sugar. High blood sugar levels, especially when chronic, can lead to inflammation which could possibly trigger diabetes. Both movement and a low sugar, anti-inflammatory diet can help.
Are you interested in finding out if you have high inflammation markers? Schedule an appointment with Dr. Graves at (303) 688-6698 or online here and learn how you can get tested.
The CNMA office provides naturopathic care, acupuncture, testing, massage, and holistic counseling to those in Castle Rock, Castle Pines, Highlands Ranch, Lone Tree, Centennial, Parker, Larkspur, Monument, Colorado Springs, and the greater Denver metro area. For those outside of these areas, virtual appointments are available.
REFERENCES:
https://my.clevelandclinic.org/health/symptoms/21660-inflammation
https://www.scripps.org/news_items/4232-six-keys-to-reducing-inflammation
https://www.healthline.com/health/autoimmune-disorders#causes
https://www.eatingwell.com/article/7920912/inflammation-might-be-the-reason-you-cant-sleep/
https://food-guide.canada.ca/en/healthy-eating-recommendations/limit-highly-processed-foods/
https://www.healthline.com/nutrition/12-omega-3-rich-foods#13.-Other-foods?
https://www.ifm.org/news-insights/lifestyle-effects-meditation-inflammation/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6700894/
https://www.eatingwell.com/article/7677835/5-exercises-you-can-do-at-home-to-reduce-inflammation/
Leave a Reply