We keep hearing that inflammation is the cause for the diseases we are experiencing, and they can come from any number of lifestyle factors. But if we REALLY want to look after our health, we need to know what inflammation means, where it is coming from, and what we can do about it that is easy and sustainable.
From a simple bump on the knee, a bacterial infection, a persistent illness we can’t quite put our finger on, a stressful day at work, a broken heart. Whether its pain, injury, or illness, our bodies respond with this magic word, inflammation.
You’ll be familiar with the word because in Paleo Keto circles we fling it around like it’s going out of fashion, but for very good reasons. Heart disease, obesity, depression, arthritis, autoimmune diseases, insulin resistance are all linked to inflammation.
It’s important to note that inflammation is a common, natural, innate response to injury, pain, illness, stress and in fact is quite necessary for our survival.
Inflammation is our body’s way of saying it’s not gonna take injury or illness just lying down. The first response is the inflammatory process. Yep, so that includes pain, swelling and redness. It is essential we experience it.
So, cuts and bruises aside, lets delve into the INFLAMMATION that revolves around the Meals, Mindset and Moves!
Let me know if any of these cases of inflammation sound familiar to you! And you’ll also see my tips for overcoming them!
Poor Food Choices
We are talking toxic diets here. Those high in sugar, processed carbs, industrial fats, gluten, processed meats. You know what to do, EAT REAL FOOD!
Lack of Sleep
Poor sleep is linked to elevated inflammatory markers. Either we go to bed too late, wake up way too early, or we use too many electronics late at night and disrupt the quality of what little sleep we get. Or a cocktail of all three at once. Turn the TV off, leave the phone out of the room, and truly sleep.
Poor Gut Health
The gut houses the bulk of the human immune system. When it’s unhealthy, so is your inflammatory regulation. Don’t forget to drink broth, celebrate high fibre foods and have your daily fermented vegetables for a healthy microbiome.
Lack of Omega 3’s
Poor Omega 3 intake means insufficient production of anti-inflammatory response hormones and an uneven inflammatory response to normal stimuli. Eat more macadamias and walnuts, they are packed with healthy omega 3’s! Also, grass fed beef is the hero for good quality omega 3’s!
Excessive Omega 6’s
High Omega 6 intake, especially when combined with low omega 3 intake means excessive inflammatory response, in particular to normal stimuli. So avoid the toxic seed oils!
Not Moving Enough
Too many of us live sedentary lives. A lack of activity is strongly linked to systemic, low-grade inflammation. Take the stairs! Start small, and work your way up to look forward to moving each and every day!
No Day’s Off
Overtraining is a form of chronic inflammation. Listen to your body and allow it to repair and recover. My days OFF from exercise really inspire me and fuel me to have an amazing workout the very next day!
Bills piling up, workload horrific, traffic, friendships, relationships. It can all add up. If it becomes too much for you to handle, your body will have a physiological, inflammatory response to emotional stress. Practice mindfulness, lay in the ocean, breathe in the fresh air!
No ‘You’ Time
We live in a world where we are always switched ‘on’. You may think you are relaxing because your body is stationary, but you’re not relaxing. Turn off your devices, and get back to nature and let you truly re-connect to you.
So even though as humans we are built to protect ourselves with an acute inflammatory response, all these lifestyle factors can throw our health off track and set us up for chronic inflammation.
Throughout my Luke Hines 10 Week Program I empower you with the tools and knowledge delivered with the Meals, Mindset and Moves to reduce and manage inflammation with recipes, meal plans, shopping lists, daily workouts and a holistic mindfulness and wellness plan by our program Psychologist Michael. Find out more here.
Start today and get access to cover 200 delicious low carb paleo meals, motivational mindset coaching and daily 10 minute workouts that burn fat, increase lean muscle mass and have you feeling and looking great www.lukehines10.com.
While we’re on the topic, try this anti-inflammatory turmeric porridge and green juice recipe.
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