| Inflammation is a normal part of the body’s immune response. It is the body’s attempt at self-protection and removing harmful stimuli before they cause any serious problems. The problem arises when acute inflammation becomes long term, lasts several months and is associated with a persistent stimulus. These persistent stimuli can be physical, mental or environmental in nature. Overtime this chronic inflammation wears out your immune system leading to chronic disease issues including asthma, heart disease, autoimmune disease, allergies, cancer, and a whole host of other health related issues. |
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| The Inflammation Diet |
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- Healthy Fats - Avoid partially hydrogenated oils and cook with healthy fats like safflower, coconut and extra virgin olive oil.
- Sugar - Limit sugar in your diet as much as possible.
- Whole Food, Plant-based - Increase foods like fruits, vegetables and whole grains while limiting red meat, refined carbohydrates and farm raised fish.
- Nutrient Dense - Avoid homogenized, processed and refined foods. Eat organic fruits and vegetable as well as grass fed meats.
- Beverages - It's not just food that you need to pay attention to. You also want to limit your intake of soda, sweetened beverages, coffee and alcohol.
- Hydration - Remember that water is also important. Make sure you are getting the recommended daily amount for your body weight.
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| Exercise |
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| Exercise is one of the best ways to reduce inflammation. Research shows individuals who exercise 30 minutes a day are able to lower their markers of inflammation. This doesn’t have to be vigorous exercise, it could be as simple as going for a walk or getting outside and mowing the lawn so long as you increase your heart rate. Remember not to overdo it and put too much stress on your body because this will only increase inflammation. |
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| Sleep |
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| Another simple lifestyle intervention to reduce inflammation is getting more sleep. Changes in sleep patterns due to lifestyle factors, aging and disease have all been shown to increase well known inflammatory markers. Here are some simple tips to get a better night sleep. |
- Sleep in a completely dark room by covering any light producing objects as it has been shown to affect sleep patterns.
- Hide the alarm clock.
- Try to wind down about a half hour before bedtime.
- Daily exercise has also been shown to improve sleep quality as long as you don’t workout too close to bedtime.
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| Environmental |
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| Every day we are exposed to a wide array of pesticides, herbicides, and other environmental toxicants. We cannot completely avoid these throughout the day but we can do our best to try and limit our exposure. Here are a couple of simple tips for limiting exposure to environmental pollutants. |
- Dirty Dozen - This is a list of 12 foods that contain the most pesticide residues. although it may not be in your budget to purchase everything organic, you can try to avoid the 12 most toxin ridden fruits and vegetables. Learn more here.
- Take shoes off before entering the home.
- Purchase an air purifier or filter.
- Don’t microwave food in plastic.
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| Supplements |
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- Curcumin - Curcumin is the orange pigment in turmeric. It's a potent antioxidant that offers numerous health benefits including improved joint health and cardiovascular function. It also helps the body maintain a normal inflammatory response.
- Fish Oils - Diets and supplements rich in omega-3 reduce the body’s overall burden of inflammation and helps fight off inflammation throughout the entire body.
- Vitamins - Research has shown that low levels of vitamin B6 in the body have been linked to chronic inflammation. Also, vitamin D plays a role in the genes that decrease inflammation.
- Bromelain - Bromelain is a mixture of proteolytic enzymes found in pineapples. Although it has numerous health benefits, it's mostly known for effectively reducing inflammation.
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| Doctor's Bio |
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Dr. Jeremy Wolf is a Licensed Naturopathic Physician (N.D.). He completed his four-year medical training from the Southwest College of Naturopathic Medicine (SCNM) and Health Sciences graduating with high honors. Prior to receiving his Doctorate, Dr. Wolf received his Bachelors in Science with a focus in Biology from Towson University. Dr. Wolf's medical focus is based on Herbal Medicines, Health Supplements, Homeopathy, Pediatrics, Nutrition and Physical Medicine. He has also had extensive training in Therapeutic Nutrition. Dr. Wolf's medical philosophy is based on a healthy balance of diet, exercise and proper nutrition to aid in the reversal of disease and stimulate the body's innate ability to heal itself.
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