Loo Break: the top ten tips to avoid inflammation

So - if you’ve landed here either you’ve read why inflammation (the chronic type) is bad, or you dont have time to read about it (it’s here just in case), but, you know its not what you want.

Either way, you’re going to want to know how to avoid it.

Well - in true ‘loo break’ quick style. Here is the down and dirty of what you need to know:

The avoids:

Extremes when it comes to EXERCISE. A very sedentary life = likelyhood of inflammation and a very extreme intense workout schedule too often also = potential inflammation. Click here to find out much more.

Unfortunately being chronically STRESSED AND ANXIOUS can lead to chronic inflammation. The mental stress side tends to be less easy to deal with, however the PHYSICAL STRESS that we get from eating bad food, exercising too heavily or being exposed to too many pollutants and pesticides you can control. Click here to learn more.

On this note, I know I bore on about PROCESSED FOODS, but, the science shows that there are a number of factors that cause us real harm, especially over the long term. One is the effect that it has on our gut health and our ability therefore to properly filter out what gets in to our blood stream and what doesn’t. When things get in that shouldn’t - that = inflammation. Click here for more details.

Too much salt, alcohol, saturated and trans fats. All of these factors have been shown (particularly in excess) to cause inflammation in the body. The saturdated and trans fats part is the reason why some people argue dairy is inflammatory - different people are affected in different ways by this, but, there is an argument that you should probably avoid in large quantities. This also doesn’t mean you cant have a glass of wine here and there - in fact, red wine has been shown to have some positive effects - its just all about moderation.

Too much SUGAR especially the high GI (thats Glycemic Index) or refined sort (like High Fructose Corn Syrup which is in most processed food). The more refined and ‘purified’ these have been made, the quicker they break down in your body and transfer in glucose in the blood. Where do you find these? White carbohydrates (bread, pasta, cakes etc) and particularly the process sort. Go less refined (brown rice/pasta etc) and dark chocolate.

Pollution and EDCs (Endocrine Disrupting Chemicals). It’s pretty obvious that heavy exposure isnt what you want - click here to learn more about what these are and how you can avoid. Avoid plastics, pesticides etc.

The ‘do more’ of:

The obvious one: avoid processed foods and eat whole, real organic (or cleaned with Activated Charcol) foods.

Looking after your GUT HEALTH. As above, it is the gateway from the outside world in to your body. When things get in that shouldn’t (when our filter - our gut - is compromised) we are in trouble and are liable to have chronic inflammation. Click here to find out more on what you can do to keep it healthy.

SLEEP: one of my favourite things, but something we just dont get enough of with our modern lifestyles. It has been shown that too little sleep for too long causes all kinds of problems. Inflammation being one. The ‘sleep when your dead’ mantra isnt cool. It’s damaging.

Eating good ‘anti-inflammatory’ whole FOODS: Berries, dark chocolate, cinnamon, tomatoes, olive oil, green leafy veg, nuts, fatty fish (salmon, mackerel, sardines - go lower down the food chain) and red wine (in moderation… of course!)

Certain SPICES have also shown clinical benefits when it comes to reducing inflammation. Perhaps the best known is Tumeric where there have been thousands of studies and trials. Others to add to the cooking rosta: Ginger, rosemary, garlic, fenugreek, cloves, Quercetin (found in onions) and Piperine (found in black pepper).

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This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The information on this website has been developed following years of personal research and from referenced and sourced medical research. Before making any changes we strongly recommend you consult a healthcare professional before you begin.

Sarah Heywood