Inflammation

Healthy Tips - Inflammation

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Keep Inflammation at bay

Pure eating and maintaining a healthy lifestyle go hand in hand with inflammation, but by abiding by some general guidelines, you can keep it in check.

Follow these tips from eatingwell.com when on your journey to lifelong transformation. Your body will thank you for it!

  • Take care of your body and your heart with yoga. With yoga you'll take away ways to overcome inflammation by building skills like deep breathing, stretching, and slowing down your mind, which you can practice during mini-breaks scheduled throughout your busy work day.
  • Keep omega fats in check. Eat fatty fish like salmon two times per week as part of the lean and green meal and for a heart healthy dose of omega 3 fatty acids.
  • Exercise is important. Every time you exercise, whether you take a hike or run a mile, your body releases "feel good" chemicals. Exercising not only melts away stress, it also protects against inflammation and helps you maintain a healthy weight.
  • Limit bad fats. Avoid high fat content found in fried foods, especially, but note that mono and polyunsaturated fats are considered heart-healthy. You can find options for these types of fats on the 'Condiment & Healthy Fat List', including avocado, olives, olive oil, nuts and seeds.

The OPTAVIA Community is always here to support and guide you. Ask me for other ideas on how to maintain a healthy lifestyle and keep inflammation in check!

How To Reduce Inflammation

Reduce-inflammation | Pam Bredenkamp | Health Coach

We can do many things to help minimize the uncomfortable and often disabling effects of inflammation. A healthy lifestyle including diet, exercise, and good sleep habits are powerful tools in fighting swelling and other side effects.

Here are several ways from Dr. A's Habits of Health to refer to when trying to stave off inflammation.

  • Eat your vegetables. Ensure you incorporate greens like lettuce, and spinach, and/or cucumbers, which are low in calorie and full of water, into your daily meals. Get creative with your lean and green meals to keep inflammation at bay.
  • Control your stress. Save some time for yourself during the workday. Take a 20-minute walk at lunch to unwind; learn how to let the stress rebound off your body and leave your mind. You will instantly feel the rebounding affects.
  • Sleep more. Dr. Wayne Andersen calls for 7-8 hours of sleep per night. Record your evening programs and watch them at a later time so you can get to bed earlier. This will help you work in extra time to your sleep schedule, and will keep inflammation from creeping in.
  • Get a massage. Just one massage can reduce inflammation. Research shows that a 45-minute Swedish massage can greatly lower levels of two key inflammation-promoting hormones, according to a study in The Journal of Alternative and Complementary Medicine.