How to reduce inflammation

Reducing ongoing inflammation is crucial for preventing, managing and resolving conditions like cardiovascular disease, diabetes, autoimmunity, neurodegeneration.

This can be done through lifestyle and dietary choices, and gut health

1. Diet: Eat mainly anti-inflammatory foods, avoiding pro-inflammatory processed ones ie vegetables (600g daily), fruit; Omega-3 fats from fatty fish, red meat, flaxseeds; natural protein; turmeric, ginger, garlic. Limit alcohol and over the counter drugs

2. Gut: Balance the microbiome to resolve bacterial, fungal, parasitic infections as it plays a central role in immune regulation. Diverse beneficial bacteria maintain intestinal barrier integrity, preventing harmful substances from leaking into the bloodstream and triggering inflammation. Stool testing and food allergy/sensitivity testing can be a guide

3. Stress: It activates an inflammatory response via hormones like cortisol. Practice meditation, deep breathing, yoga; spend time in nature; reduce sugar and alcohol. I use Psych-K to resolve underlying stresses

4. Toxins: Reduce exposure to, and detox from pollutants, especially mould, amalgam fillings, heavy metals, chemicals. Choose natural cleaning products and cosmetics, filter water, and seek professional guidance for deep work

5. Exercise: It has anti-inflammatory effects, but don't overdo it. Aerobic, strength, yoga etc have different benefits. Movement improves immune function and reduces disease-causing oxidative stress. Chi gong can help heal

6. Sleep: Sufficient quality sleep regulates inflammation vs chronic sleep deprivation, which raises inflammatory markers. Establish a consistent routine, avoid caffeine and screen time before bed, create a restful environment

7. Weight: Being overweight can be a health issue. Reducing body fat, especially visceral, using diet, movement

8. Hydration: Supports detoxification and reduces the inflammation that dehydration causes

9. Supplements: General ones to help manage inflammation might include Omega-3s, Curcumin, Pro/prebiotics, Vitamin D (test)