YOUR ANTI-IN­FLAM­MA­TION TOOLKIT

Good Health Choices - - Be Informed -

Re­duce in­flam­ma­tion in your body and you’ll not only look and feel younger, but you’ll sig­nif­i­cantly lower your risk for chronic dis­ease.

Eat clean, live clean, move more, stress less

There are no sur­prises here – this is the ad­vice we hear over and over and there’s no es­cap­ing it if we want to have the best pos­si­ble health out­comes.

EAT­ING CLEAN

Why is diet so im­por­tant? An an­ti­in­flam­ma­tory diet in­volves eat­ing more of those foods that pro­mote heal­ing, boost your im­mune sys­tem and fight in­flam­ma­tion while avoid­ing known in­flam­ma­tory foods. Plant foods are es­pe­cially ef­fec­tive as they con­tain anti-in­flam­ma­tory phy­tonu­tri­ents and they’re high in an­tiox­i­dants and fi­bre:

Fi­bre: Eat at least 25g of fi­bre per day. A fi­bre-rich diet helps re­duce in­flam­ma­tion by sup­ply­ing nat­u­rally oc­cur­ring anti-in­flam­ma­tory phy­tonu­tri­ents found in fruits,

veg­eta­bles, and other whole foods.

Look for: Whole­grains, fruits, and veg­eta­bles.

Fer­mented foods:

Cul­tured or fer­mented foods pro­mote healthy gut bac­te­ria, which in turn helps fight in­flam­ma­tion.

Look for: Nat­u­ral Greek yo­ghurt, sauer­kraut, miso or kim­chi.

Leafy greens: Dark green leafy veg­eta­bles are packed with anti-in­flam­ma­tory nu­tri­ents.

Look for: Spinach, kale, and broc­coli. Oils: Oils like veg­etable oil, canola oil, sun­flower oil have a very high omega-6 con­tent and very low omega-3 con­tent, an im­bal­ance that pro­motes in­flam­ma­tion.

Look for: Olive oil, macadamia nut oil, or co­conut oil.

Omega-3s: Re­search shows omega-3 fatty acids re­duce in­flam­ma­tion and may help lower risk of chronic dis­eases such as heart dis­ease, cancer, and arthri­tis.

Look for: Lin­seeds, wal­nuts, chia seeds, beans, salmon, oys­ters, sar­dines, and an­chovies.

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