7 Steps To Reduce Inflammation: Part 1

“The greatest weapon against stress is our ability to choose one thought over another. ” William James

Stress Less

Stress Less

Inflammation is at the root of most disease. This means it’s important to move away from processed foods and sugar.

Small gradual changes are easier to follow and sustainable.

Top Tips To Get Your Gut In Check: Part 1

Eat more of the following;  bok choy, green leafy vegetables, celery, beets, broccoli, blueberries, pineapple, turmeric, flaxseeds, salmon, bone broth, walnuts, coconut oil, ginger and chia seeds.

Add in more fermented and sprouting foods.  Since dairy can cause digestive upset, it’s better to choose some plant-based sources. Options include: coconut yogurt (choose one without added sugar or make your own), miso (choose a brand not made with yeast or sugar), sauerkraut or kimchi (fermented veggies), and vegan probiotic supplements. Food and supplement forms of probiotics should lessen bloating, gas, irregularity, digestive-related stress and indigestion during meals. Consume these daily or multiple times a day with your meals.  Many plant-based foods are also good sources of probiotics, which will feed good bacteria to improve your digestive system even further.2.

2. Get Your Rest. When cortisol levels go up in the morning, the gut bacteria inhibit production of cytokines, and this shift defines the transition between non-REM and REM sleep. Hence, disruption of the gut bacteria can have significant negative effects on sleep and circadian rhythms. Balance the gut, break through insomnia.

3. Stop over-killing dirt. The obsession with cleanliness is too much. Period.

4. Sweat More. Our gut bugs don’t like you to be lazy, simply sweat more.

5. Chill Out More. When you feel stressed, your body will discharge natural steroids and adrenaline, and your immune system will release inflammatory cytokines. If you tend to be stressed all the time, your immune response never stops sending inflammation messages to all parts of your body — your gut bugs included and linked to autoimmune disorders, Crohn’s disease, ulcerative colitis, inflammatory bowel disease).

6. Reduce Red Meat: In a study published in the journal Nature, Harvard scientists had a group of nine volunteers go on two extreme diets. One high in red meat the other being more fiber-rich in which all of their foods came from plants. The scientists tracked the changes in the volunteers’ microbiomes, and within two days of eating the animal diet, the bacteria species in the gut changed. They produced more of the microbe Bilophila, which has been found to cause inflammation and intestinal diseases in mice.

7. Have more fun. Quite the opposite of stress. Laughing, having fun, being silly are great ways to boost your happy hormone and kick the stress hormone, cortisol to the curb. Surround yourself with good people. Surround yourself with boundaries. Surround yourself with positive vibes, thoughts are things.

Next week I will talk more specifically about what probiotic to supplement your diet with exactly.  Part 2: How To Select The Right Probiotic

Have a great week,

Coach Christie

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