Whether you have it or want to avoid it, these tips can help keep the silent killer at bay.
Chronic inflammation is a serious threat to your health and is a silent killer. It has been linked to nearly every chronic disease, including cancer, heart disease, diabetes and Alzheimer’s, to name a few.
Inflammation also is closely tied to the overfat epidemic, as well as to those who are underfat due to overtraining and orthorexia athletica. And many injuries such as Achilles tendinitis and plantar fasciitis are tied to inflammation as well.
Many health experts consider inflammation to be a better predictor of heart disease than cholesterol levels, with heart attacks occurring in athletes at the same rate as in sedentary individuals. Often underlying chronic inflammation is a contributing factor.
A simple blood test for C-reactive protein can assess if you have dangerous levels of inflammation. But whether you have inflammation or just want to avoid it, here are six healthy steps you can take to fight it right now:
- Avoid refined carbs. Cut out sugar and processed carbohydrates, especially wheat products and other refined flours, even those that are gluten-free, because they encourage inflammation.
- Eliminate vegetable oils. Don’t consume polyunsaturated omega-6 vegetable oils like peanut, safflower, soy, corn, canola and others, as these also promote inflammation. Vegetable fats are hidden in many packaged and other junk foods and also in many skin-care products. Read labels.
- Assess workouts. Use the 180 Formula to keep it aerobic and don’t overdo with intensity or duration, which can encourage inflammation.
- Go fish. Add EPA fish oil and wild-caught coldwater fish to your diet. EPA provides anti-inflammatory effects without disrupting the body’s own anti-inflammatory system the way aspirin and other NSAIDS do.
- Spice it up. Some herbs and spices have powerful anti-inflammatory effects. These include ginger, turmeric and red chili peppers.
- Veg out. Some vegetables also help fight inflammation, especially garlic, onion, and shallots, but also most greens, vegetables and some fruits like blueberries can help keep it at bay.
Chronic inflammation is a dangerous and often undetected condition. These steps can help you keep it in check, and are great general guidelines for good health as well.