Inflammation is the bodies response to harmful stimuli and is not always a bad thing. It is the first step to healing and repairing bodily injuries. Some inflammation, however, is harmful. Injuries from sport or exercise, low level chronic inflammation and autoimmune disease can cause a lot of pain and lead to chronic disease such as cancer, acne, inflammatory bowel disease, muscle wasting, permanent tissue damage, or asthma. There are many steps you can take to reduce chronic inflammation, as well as acute inflammation from trauma and exercise.

                Making a lifestyle change which includes healthy eating and regular exercise can increase your life span and prevent disease. It is very important to find balance within your exercise program. Over-exercise can cause more harm than good, and can cause tissue damage and weakened immunity. Start an exercise program with professional guidance, this is especially true if you are an older adult or have other health issues and injuries. Be sure to include a flexibility component and stretching after the workout. Do not workout hard every day, ease into it and listen to your body.

                There are specific foods that can reduce levels of inflammation in the body! Arguably, the most important supplement is an omega 3 fatty acid. The western diet contains very low levels of omega 3, and higher amounts of omega 6’s and 9’s due to our high consumption of processed foods. When the balance of omega 3, 6, and 9 gets thrown off, disease can occur. For this reason I recommend supplementing with an omega 3 fish oil. The highest quality is NutraSea, by Ascenta, which is Canadian and sustainably sourced. Studies have shown that omega 3s can prevent rhematoid arthritis, type 2 diabetes, autoimmune diseases like lupus, coronary heart disease and stroke, and breast, colon, and prostate cancer. Omega 3 fatty acids can be found in fatty fish, walnuts, omega eggs, and ground flax seed. I recommend consuming a supplement  and trying to include a variety of food sources in your diet.

                Insulin resistance is also related to inflammation. When the body is unable to use insulin efficiently blood sugar and serum  as well as adipose fat levels rise. This can be a result of overeating, and choosing the wrong foods, along with leading a sedentary lifestyle. Insulin resistance makes it difficult to lose weight around the abdomen, putting one at risk for other diseases. Reducing the amount of processed foods such as cakes, cookies, chips, white bread, juices, and white rice can result in weight loss, decreased risk of disease, more energy, vitality, and improved mood. Eating healthy fats at each meal will slow insulin spikes caused by the consumption of carbohydrate and keep you satisfied for a longer period of time.

                The foods which help to lower inflammation are those that are low glycemic (will not cause spikes in insulin levels) and are healthful. These foods contain components such as glutathionie or alpha lipoic acid, both of which fight inflammation. Here are some of the top foods to include in your diet: spinach, asparagus, peaches, fennel, onion, chicory, ginger, cinnamon, most nuts (walnuts, brazil nuts, almonds), broccoli, pumpkin seeds, cucurmin and turmeric.

Inflammation reduction tips: