3 Foods & Habits to Reduce Inflammation

It Starts in the Gut

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A lot of our modern-day inflammation begins in our gut.

If our intestinal lining becomes damaged through poor diet, chronic stress, or toxin overload, undigested food particles along with yeast and other forms of waste can freely enter our bloodstream. Our body’s reaction to these foreign bodies is to fight; however, our immune system will struggle to keep up with the onslaught of these foreign bodies. Ultimately, this waste material will be absorbed into the tissues of the body, causing inflammation.  

Each of us also has a microbiome, which is the source for trillions of bacteria and yeast that live in our gut and on our skin. The microbiome supports about 80 percent of our immune system and 95 percent of the neurotransmitter, serotonin. Alterations to this microbiome can have immune-stimulatory and immune-regulatory effects, influencing the onset and maintenance of inflammation.

It is important to avoid damaging the lining of the gut and providing the inflammatory-immune response in the body by avoiding refined sugar, gluten, and properly chewing your food under relaxed, stress-free conditions. It is astonishing to think that if you eat food quickly, such as running through your lunch break in front of your computer, you will be absorbing 80% fewer nutrients from the food that you are eating.

3 Steps to Reduce Inflammation

Avoiding refined sugar and gluten, as well as eating your food slowly, are three great ways to avoid the negative impacts of inflammation on the body.  

Consuming more than 4 teaspoons of refined sugar is detrimental to our health, according to the World Health Organization (WHO).  Try to set yourself an 80/20 rule to avoid refined sugar at least 80 percent of the time, with perhaps one meal per week to enjoy your favourite dessert or special treat.

Additionally, researchers have found that wheat gluten and wheat lectin can contribute to chronic inflammation by increasing intestinal permeability and initiating a pro-inflammatory immune response.

We start the process of digestion in our mouths by salivating and mentally starting to anticipate our foods. Chewing, of course, is another important step in the process of physically breaking down our foods. How can you achieve a regular, relaxed pace for your meals so that you are able to efficiently absorb all the nutrients from your food?

Write down the 4 C’s of eating and feature them prominently in the spot where you and your family regularly eat: Choose, Chew, Chill, Cherish. Take time to choose fresh, whole foods and chew the meal you create with them. It’s also important to eat slowly, pausing to talk or perhaps just put down your fork after each bite. Cherishing your food will help your body get the most out of the food you select, purchase, and carefully prepare as well.

 Your Action Step: Avoid Refined Sugar & Gluten; Use the 4 C’s of Eating  

Your Action Step: Avoid Refined Sugar & Gluten; Use the 4 C’s of Eating