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What To Eat (And Not To Eat) When You Are Suffering From Inflammation!

What To Eat (And Not To Eat) When You Are Suffering From Inflammation!

Inflammation. You may hear that word and think of inflamed muscles or sprained ankles. Maybe you think of an anti-inflammatory capsule you always have on hand in your medicine cabinet. Or maybe you think of arthritis and problems you don’t yet have. But inflammation can happen to anyone.

Inflammation is not infection. In fact, inflammation is a good thing your body does in an attempt to protect itself. When something irritating or even dangerous affects a part of your body, there is a biological response to fight it. This is done through inflammation. [1] That swelling you’ve seen when you blow out your ankle or a knee may look scary (and sometimes really, really bad), but it’s actually the result of your body releasing white blood cells into your blood and other affected tissues. The sudden release of cells increases blood flow to the damaged area, thus causing some redness and warmth. [2]

What does inflammation feel like?

While it may seem counter-intuitive, inflammation can be a bit painful. Everyone experiences it differently, so for some it’s more of a discomfort, while others undergo stiffness and pulsating, pinching sensations. Inflammation causes this pain because the swelling can push against nerve endings telling your brain something hurts. In a bizarre fact, we’re pretty much in pain all day long (as far as our nerve endings are concerned), but our brain chooses to ignore those signals. However, inflammation is a unique pain that differs from what we feel 24/7. Therefore, we are more sensitive toward it.

Inflammation can be detrimental if occurring too often

Inflammation not only occurs when we do something like twist an ankle or wrist or land wrong on a knee or elbow, it can also occur if we are unhealthy.

In a recent study, researchers found that overweight men are at greater risk of inflammation than men of the same age who are more fit. This was largely due to unfit men having a higher white blood cell count than healthier men. For women, inflammation drops when they lose weight. A different study found that obese women who lost more than 5% of their body weight had lower levels of inflammation markers.

While inflammation can help a body heal, it has a time and place. That means if we are unhealthy and causing our bodies to become inflamed regularly, we can be at risk for several types of cancer and even heart disease.

Perhaps most shocking, if inflammation is occurring so often that it becomes a part of your every day life, it can lead to hyperactive healing that can damage tissues and even result in chronic inflammation. If inflammation becomes a chronic issue, your immune system begins to go into overdrive. Once this happens, inflammation can kill bad cells all the time, sure, but it can also begin to kill off the good, healthy cells. When this happens, inflammation can become a killer. In fact, medical experts trace it to 90% of all serious illnesses as well as autoimmune disorders and arthritis, diverticulitis and cystitis. [3]

Your food may be causing your inflammation!

While it can seem overwhelming to try to get all the vitamins, minerals, vegetables and water servings into our hectic daily lives, some of the things we snack on out of habit can actually be leading to inflammation and ultimately, diseases! Here are some things to avoid to protect yourself from unhealthy inflammation levels:

Dairy

    Here’s the thing, humans don’t need milk. Nature made milk for calves. Are you a baby cow? No. Calves need milk in order to gain weight quickly. Last I checked, most of us aren’t trying to gain weight, and even if we are, that milk we buy in stores usually doesn’t come straight from the udder.

    Now I know what you’re thinking: “But milk makes our bones strong! We do need it!”

    Wrong.

    Bone strength doesn’t come from milk or any other dairy product. In fact, we get that bone strength from plants! Dairy is highly inflammatory for most people, and drinking more processed milk (skim) actually makes the inflammation even worse. [4]

    Still not convinced? In 1994, a study showed that consuming dairy products, even at a young age, was associated with an increased risk of hip fracture later in life. [5]

    French Fries

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      I hate to be the bearer of bad news, but french fries are just plain bad for you. Well really, all fried foods are bad for you. While we all know they have a bad habit of making us gain weight (despite how incredibly yummy they can be!), if we cut out fried foods, we cut out inflammation. [6]

      One study found that feeding people a bag of potato chips (fried food) every day for a month highly increased inflammation and even their risk of cancer. [7]

      Doughnuts

        Okay, so clearly if we follow a diet full of anti-inflammatory foods, we’re probably going to lose weight. But why can’t doughnuts just be good for me?!

        Doughnuts are on the list of no-no’s because they contain refined flour and way more sugar than our body ever asked for. Oh, and while you’re at it, stop eating cookies cakes and…basically all sweet, delicious things. Ugh.

        One 2004 study showed people who ate too many refined carbs (like doughnuts) not only increased their risk of inflammation, but they were also at an increased risk of obesity and even diabetes. [8]

        Bacon

          Put down the maple-bacon glazed doughnuts. Bacon is also horrible for you (for a few reasons, but let’s focus on inflammation). Saturated fat, when heavily processed, contributes to inflammation. This goes for hot dogs and bologna, too.

          Along with increased inflammation, a study conducted by Columbia University found direct correlation between eating processed and cured meat such as bacon and developing chronic pulmonary disease. [9]

          (Too much) Alcohol

            A glass of wine a day has been shown to be beneficial, but too much of a good thing can lead to chronic inflammation. The process of breaking down alcohol creates toxic by-products in our bodies which can damage liver cells, promote inflammation and weaken our immune system. The term ‘Drink responsibly’ has never felt so appropriate. [10]

            Studies have shown that drinking to the point of drunkenness can cause your body to have trouble producing cytokines (the things that ward off infections by causing healthy inflammation). Without these, your body develops a reduced ability to fight off infections. [11]

            The right diet can lead to anti-inflammatory benefits

            While it may seem easy enough to grab a bottle of anti-inflammatory capsules, there are plenty of foods which offer anti-inflammatory benefits naturally.

            1. Tomatoes

              While you can’t have a BLT (remember, we are cutting out that bacon!), you can have tomatoes! [12]

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              Tomatoes are a nightshade vegetable rich in lycopene which helps reduce inflammation in the lungs and body. Cooked tomatoes are even better for you, so tomato sauce can count as a healthy addition to your diet. A 2013 Iranian study found that tomato juice was beneficial for reducing systematic inflammation. So drink up, but not too much. A serving of tomatoes is 1 cup chopped or sliced. [13]

              Try This:

              Healthy Tomato Cucumber Avocado Salad

              This salad is filled to the brim with healthy, anti-inflammatory goodness. And it only takes 10 minutes to make! Enjoy.

              2. Ginger and Turmeric

                Various studies have shown that these spices hold anti-inflammatory properties. Add a pinch of either (about 500 mg) to your daily smoothie for part of a healthy diet. Turmeric helps the body to turn off NF-kappy B, a compound that triggers inflammation. Ginger can cut inflammation in the gut when taken as a supplement.

                Try This:

                Anti-Inflammatory Turmeric Ginger Tea

                This tea can help relieve pain and inflammation while also aiding joint pain and arthritis.

                3. Kale

                  Kale is rich in anti-inflammatory goodness, as well as anti-cancer nutrients. It also works as an anti-inflammatory. Snack on one cup of chopped kale for a healthy, anti-inflammatory break. Research has shown that kale contains nearly 50 different types of flavonoids which boast anti-inflammatory effects. [14]

                  Kale and other leafy veggies boast Vitamin K, Vitamin A, and Vitamin C.

                  Try this:

                  Sauteed Kale

                  Not only is this dish excellent for you, it’s also delicious. Enjoy it as a side or eat a bowl full!

                  4. Celery

                    Studies have proven celery is great because it contains antioxidant and anti-inflammatory properties. Celery seeds also have impressive health benefits including lowering inflammation and fighting infection.

                    Celery also has Vitamins K, A, C and Potassium. Just one and a half stalks provide all the goodness you need in a day.

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                    Try This:

                    Braised Celery

                    Vegetarian, gluten-free and paleo, this braised celery is good for you on so many levels.

                    5. Blueberries

                      Studies have shown consuming more blueberries slowed cognitive decline and actually improved memory and motor function. Blueberries are full of antioxidants which protect the body and reduce inflammation.

                      Blueberries also have Vitamins K and C as well as Manganese. Aim for 1/2 a cup to reap the benefits.

                      Try This:

                      Blueberry Banana “Ice Cream”

                      Eating well doesn’t have to be boring. This two ingredient “ice cream” is so good for you, but it tastes so sweet!

                      6. Salmon

                        Salmon has fatty acids that are quintessential to a healthy lifestyle. They also boast omega-3 fatty acids which reduce inflammation. Salmon is basically a health powerhouse, as it also contains Vitamins B12, D, B3, B6, Selenium, Protein and Phosphorous. Enjoy 2 to 3 ounces for all the health benefits.

                        Try This:

                        Grilled Salmon with Avocado Salsa

                        Wow, wow, wow. This recipe has so many health benefits!! This is a delicious dinner you don’t have to feel guilty about.

                        7. Coconut Oil

                          Coconut oil is basically a miracle in a jar. You can put this stuff on your body, in your hair and of course in your system. The lipids found in coconut oil are filled with anti-inflammatory properties. In fact, a study in India showed the high levels of antioxidants in coconut oil were more effective at healing arthritis and other inflammatory problems than leading medicines. While coconut oil is super good for you, it’s pure fat. So only enjoy about a teaspoon a day.

                          Try This:

                          Coconut Oil Smoothie

                          This smoothie has dairy-free milk, coconut oil, and good-for-you fruits. Drink up!

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                          8. Walnuts

                            These little guys may not look like much, but they are filled with beneficial antioxidants and anti-inflammatory properties. They are also full of omega-3’s (about 113% of your daily value!) and manganese. Munch on 1/4 cup (about one ounce) of walnuts at a time.

                            Try This:

                            Raw Walnut Brownies

                            These brownies substitute all that bad-for-you refined sugar and flour with dates and cacao powder. Gluten-free, vegan, paleo and delicious!

                            9. Beets

                              Beets. You either love them or you hate them. But beets are the color they are because of the antioxidant betalain. This antioxidant is known to be a fantastic anti-inflammatory. They also have Folate, Manganese, Potassium and Magnesium. Enjoy one cup at a time.

                              Try This:

                              Beet, Carrot and Apple Salad

                              This is a bowl full of health , and you’ll actually look forward to eating it! The sweet carrots and apples balance out the earthy beets.

                              10. Bok Choy

                                Bok Choy has Vitamin K, A and C. Plus, studies have shown there are over 70 antioxidant types in this green veggie! A serving size of one cup only has about 20 calories, too!

                                Try This:

                                Sauteed Ginger Bok Choy

                                Yep, this recipe has ginger and bok choy! Talk about a healthy dish! Though it does call for soy sauce, opt for a low sodium option to avoid inflammation from the salt.

                                Pay attention to what your body is trying to tell you!

                                So now that you know some foods to avoid, as well as foods to integrate into your diet, try to pay attention to the changes in your body. You’ll notice less inflammation, but you may even notice better, more steady energy, a happier gut and even weight loss! Have any more anti-inflammatory foods you swear by? We’d love to hear about them.

                                Featured photo credit: Pexels via pixabay.com

                                Reference

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                                Heather Poole

                                Technical writer

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                                Last Updated on January 17, 2019

                                8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                                8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                                In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                                Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                                Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                                Why Is It Hard to Live A Peaceful And Happy Life?

                                Our Habitat Has Become Too Technological

                                The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                                There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                                How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                                According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                                Too Many People Don’t Want to Unplug

                                Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                                The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                                Listen carefully:

                                We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                                The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                                Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                                8 Mindfulness Exercises to Start Practicing

                                There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                                Are you ready for it? Let’s go!

                                1. Pray Daily

                                You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                                When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                                Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                                Pray. You won’t regret it.[5]

                                2. Pay Attention to Your Inner Thoughts

                                A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                                By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                                Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                                If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                                This article can guide you to beat negative thoughts:

                                How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                                3. Smile Often

                                Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                                Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                                Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                                The moment that you smile unconsciously, you then know that you are truly happy.

                                4. Organize Your Working Desk

                                A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                                When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                                Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                                Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                                5. Celebrate Your Friend’s Victories

                                I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                                Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                                What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                                6. Listen to Your Spouse/Partner

                                God put someone in your life for a reason. You might as well listen to him or her.

                                I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                                I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                                7. Give Yourself a Break from Technology

                                You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                                How do you do that? This is my formula:

                                First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                                If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                                If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                                If you score more than 35, you need to take action immediately.

                                Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                                8. Go Exercise

                                Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                                The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                                You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                                12 Benefits of Regular Exercise You Should Know

                                The Bottom Line

                                It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                                It is possible to live a happy and peaceful life. It only depends on you.

                                Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                                More Resources About Mindfulness

                                Featured photo credit: Lesly Juarez via unsplash.com

                                Reference

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