Reduce Inflammation for a Longer, Healthier Life

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In recent studies a paleo diet has shown a reduction in inflammatory related diseases such as Alzheimer’s, diabetes, obesity and rheumatoid arthritis. In this article we take a closer look in to the possible reasons behind these findings..

Why Is The Paleo Diet Recommended?

In the last 20 years many scientific studies have been undertaken on the connection between diet and health. Research recently reflects that many modern diseases such as dementia, arthritis, obesity and diabetes could be directly linked to the food we eat across our lifetime. As the paleo diet encourages you to eat foods which are low in refined carbohydrates, low in saturated fat and promotes fish ahead of red meat, it doesn’t take a lot of working out as to realise why the paleo diet scores so highly. It’s a total myth to think that just giving up junk food alone will result in a leaner body, improved hair, skin and nails, and slow down the ageing process; spoiler alert: it won’t. By checking food labels and avoiding foods that are high in saturated fats, refined sugars, preservatives, sweeteners, colorings and flavorings is the first place I would start if I wanted to turn my health around.

Concerned About Inflammation?
Concerned About Inflammation?

So What Should You Do?

Firstly, look after your heart. To prevent heart disease, try to eat nutrient-dense foods that provide the vitamins, minerals, and antioxidants needed for optimum health. One way to do this is to eat raw foods. To get the full benefits from fruits and veggies is to eat them in their natural state, as cooking them can often reduce the amount of nutrients and vitamins naturally contained within them. Eating these foods raw will give you maximum health benefits but may not be to everybody’s liking.

It is important to realize that for optimum health the body needs protein, fat, carbohydrates, fiber/fibre, vitamins, and antioxidants. These macro and micro nutrients can be obtained from fresh, naturally produced food, if you are unable to get enough of the required nutrients from food, please take quality supplements to compensate for any deficiency.

Macro & Micro Nutrients
Macro_Micro_Nutrients_1000_1000

So let’s take a closer look at what it is that you ought to be eating…

Fats

Fats can be obtained from nuts, seeds, avocados, milk, dairy products, and olive oil. Fat is necessary for the production of hormones, it protects your organs and keeps your body warm, fats are essential to give your body energy and to support cellular growth.

Proteins

Primarily proteins come via animals, fish, poultry, and eggs. These are the nutrients necessary for tissue repair and protein synthesis. Proteins are used for cell growth and the production of hormones. Protein is needed for the production of collagen, this keeps your skin firm and smooth. It allows fats to seep through the skin and provide moisture. It also helps in the removal of toxins from the body which makes your skin glow and radiate.

Carbohydrates

Carbohydrates are necessary for the production of blood sugar. Blood glucose is necessary for tissue repair and the production of antibodies. Carbohydrates can be obtained from grains, seeds, legumes, fruits and vegetables.

Fiber/fibre

We need fiber/fibre to supply vitamins and minerals to our body. It helps to create hormones and helps slow down the activity of free radicals and reduces inflammation. (Think apples, potato skins, nuts, seeds, peas, beans, and pulses.)

Flavonoids

Flavonoids are needed to give the body vitamins and minerals. They help lower cholesterol and improve skin tone. They also give the body the antioxidants necessary to fight free radicals. Flavonoids are found in onions, kale, parsley apples, berries, nuts, plums, and soybeans.

Essential fatty acids

Oily fish, olive oil, and avocados are used for cellular growth, hormone production, and inflammation balance. Omega-3’s help lower blood pressure, reduce triglycerides, prevent heart disease and

Antioxidants

Antioxidants are a critical part of our diet, without them you can cause damage to your cells and DNA. They can play a big part in diseases like cancer, diabetes, and heart disease. You can find these in artichokes, goji berries, kale, red cabbage, beans, beets, spinach and most famously when drinking Green Tea.

Breakfast The Most Important Meal of Every Day
Breakfast The Most Important Meal of Every Day

And finally, just a few more tips, always eat breakfast, if you split the word it’s spells “Break Fast” because if you’ve had 8 hours sleep then you have in effect fasted for at least 8 hours, is it any wonder why it called the most important meal of the day? Try to eat little and often throughout the day, go for a variety of healthy foods, make food choices that are low in carbohydrate which appear low on the GI scale, and balance the food you eat with physical exercise and stay hydrated across the day. Remember, you are what you eat, so be good.

Heather Campbell | Editor & Specialist Content Writer (Mindfulness | Meditation | Gardening)
Heather Campbell | Editor & Specialist Content Writer (Mindfulness | Meditation | Gardening)
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