Looking for Ideas for New Year’s Resolutions?
By Zach Chudy Waukesha Chiropractor, Dec 31 2014 03:40PM
Many Scientists and doctors worldwide believe inflammation is the number one cause of disease. Most chronic diseases including again hav e the same trigger: inflammation.
Inflammation is a normal bodily response to injury; the problem begins when it's allowed to stick around too long. Low-grade inflammation throughout the body is very harmful. Research shows that almost everyone has some form of chronic low-grade inflammation in their bodies.
Some examples of chronic inflammation include: neck and back pain, hormonal imbalances, early menopause, bloating, lack of energy, prostat issues, inability to maintain a healthy weight, hear disease, diabetes, bowel diseases, allergies, cancers, chronic pain, ADD/ADHD, neuropathy, migraines, macular degeneration, thyroid issues and even subluxation (bone misalignment).
What causes this inflammation? Unfortunately, many normal components of our 21st century lifestyle contribute. These include high calorie meals, smoking, obesity, excess body fat (especially around belly), alcohol, lack of sleep and lack of antioxidants, as well as excessive stress.
Make it your New Year's resolution to decrease inflammation in your body. Get started with these simple steps:
1. Eat less. Undigested foods get attacked by your body, causing inflammation.
2. Eat Fewer white flour products. Studies show refined grains increase inflammation.
3. Eat less sugar. This is a hard one. Candy, soda, and corn syrup raise blood sugar, creating inflammatory responses. When blood sugar is up the body creates more free radicals which cause inflammation in the lining of the blood vessels leading to the heart.
4. Eat fewer fried foods. Trans fats create a neurotoxin called acrylamide which causes inflammation.
5. Avoid nitrates. Nitrates are a by-product of curing found in foods like bacon and sausage. They are a carcinogenic chemical that causes inflammation.
6. Drink less alcohol. Mayo Clinic and other sources have shown that inflammation is higher when alcohol is consumed versus not. The occasional glass of wine is still considered healthy, however.
7. Avoid soda. Carbonated beverages contain phosphoric or carbonic acid which inflames the body. Also, soda contains either sugar or synthetic sweeterns like aspartame. Both types of sweeteners increase inflammation.
8. Avoid additives/food coloring/preservatives. All of the ingredients increase inflammation. Be especially careful to avoid MSG.
9. Sleep more and stress less. Losing even part of one night's sleep can trigger the key pathway that produces tissue-damagin inflammation. Chronic stress changes gene activity of immune cells before they enter bloodstream - this also increases inflammation.
Looking for foods to add into your diet to replace all the junk?
1. Vegetables and Fruits: (10 servings per day) Dark cherries, blueberries, raspberries, strawberries, kale, broccoli, brussels sprouts, spinach, cranberries, sweet potatoes, onions, pineapples, and carrots are all especially inflammation-reducing.
2. Salmon: Enjoy twice a week.
3. Olive Oil: Be sure not to cook with high heat. Instead, enjoy as a indulgen salad dressing.
4. Raw Nuts: Almonds, walnuts, flax seeds, macadamia nuts, hazelnuts and pecans are all great choices.
5. Herbs, Teas and Spices: Green tea, tumeric, cinnamon, garlic, basil, oregano, and ginger all have incredible health benefits.
6. Dark Chocolate!
This list might seem a little overwhelming - most New Year's resolutions are! Choose one item off of each list to focus on and add more as you integrate them into your routine and habits.
The American Chriorpactor Magazine
Chudy Chiropractic Clinic