This is part 3 in my inflammation and pain reduction article series.
Part 1 I discussed how the #1 cause of aging and illnesses is inflammation. Something that’s affected by lifestyle and more so, the negative changes in your hormones due to aging!
Part 2, I revealed the top 3 causes of inflammation.
And today, I’ll give you the 4 best ways to reduce inflammation.
If you haven’t read the other 2 articles, click on the links above. You can see them first and then come back to this. Or, make sure to read them after this article.
Anti-Inflammatory Foods (Eat These)
As stated in part 2, food plays a huge role in inflammation. Foods you should NOT eat, which I discussed in part 2 – is just as important as the foods you SHOULD eat, which are:
- Vegetables: steamed broccoli, kale, brussels sprouts, cabbage, cauliflower, etc
- Fruit: especially deeply colored berries like grapes and cherries (NO juice)
- High-fat fruits: avocados and olives
- Healthy fats: olive, macadamia nut, coconut, and fish oil
- Fatty fish: salmon, sardines, herring, mackerel, and anchovies
- Nuts: almonds, walnuts, and macadamia nuts
- Peppers: bell peppers and chili peppers (remove the skin and seeds)
- Spices: turmeric, ginger, fenugreek, cinnamon, etc. More on this in a minute.
- Tea: green tea
Basically, you want a
- higher fat diet
- natural carbs
- protein coming from seafood.
Anti-Inflammatory Exercises (Do These)
I told you what forms of exercise to avoid, reduce, or cycle in part one. As far as the best exercises.
Aerobic – I think brisk walking, outside is the best. Also using a rebounder is great, especially if you don’t feel like going outside for whatever reason.
Anaerobic – I personally believe resistance exercise is the best form. And when you lift weights, there is inflammation and that helps with muscle growth. However, the secret is to make sure you cycle your workouts.
Don’t go heavy and intense all the time. Do higher rep and lower volume workouts too. Make sure you also take off 2-3x weekly to reduce inflammatory factors back down to baseline.
And take anti-inflammatory supplements after your workouts. This will help speed up recovery and muscle growth as well.
Stress Management To Reduce Inflammation
Stress can’t be fully avoided, but it can be managed.
Stop interacting with negative things – this includes things like the news, people, and situations. At the very least, reduce these negative stressors.
Instead, surround yourself with more positive people, watch funny shows and movies, and consume more self-help, self-improving information.
Trust me, you have more control over this than you think.
Just this past year I’ve gotten rid of 2 long-term friends that were just too negative and toxic to be in my life. And I feel great about it. I haven’t missed out on anything.
And remember, sleep is key.
- Go to bed earlier.
- Stop looking at your phone, tv and similar bright objects 30 minutes before bed. At least, dim things.
- Make sure your room is dark and quiet. I wear eyeshades and earplugs and it’s made a huge improvement in my sleep.
Supplements
Finally, there are many powerful herbs and vitamins that are clinically proven to lower inflammatory factors.
Herbs such as curcumin, ginger, Boswellia, green tea, white willow bark, Resveratrol, and others.
I’ve personally been using Inflame & Pain Relief for over a decade.
It’s by far the best supplement because it’s the only all-in-one solution that helps reduce the 14 primary inflammatory triggers in your body.
It saves you time and money.
It’s clinically researched and works fast. In fact, blood tests show improvements in inflammation in less than 14 days!
Give it a try and let me know how it works for you…
Summary
However, one thing I do want to mention is that no matter what you do, inflammation is a part of aging. This means, that the older we get, the more inflammation and this is why we get so many health problems as we get older.
In fact, it’s called “Inflammaging”.
So, you better take action right now and improve your lifestyle by utilizing just a few of the improvements I’ve mentioned in this article series.
The end result is you’ll look and feel younger, you’ll age better and probably live a much healthier and longer life, with fewer aches and pains, and a sharper brain.
There are a few important ways for managing inflammation - diet, exercise & stress management being important factors.
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