Omega-3 polyunsaturated fatty acids (PUFAs), particularly the components called EPA and DHA, are anti-inflammatory nutrients. We might think of fish straight away when we think of omega-3s. And while the cold water fish like salmon, mackerel, sardines and anchovies are excellent choices, they are not the only ones…
Mmmm! Homemade gravlax!
Seeds and nuts, are rich in omega-3s.
Oh my, Omega goodness!
Why is it a good reason to get quality Omega-3’s in your diet? Research has shown that these healthy fats have been shown to promote recovery from muscle damage, biological stress and inflammation you get when you exercise. (There is still more research to be done to learn more…)
We can get a good chunk, if not all of our Omega-3’s from our diet to maintain healthy function in our bodies. But what if you don’t like fish? Or are allergic to nuts / seeds? Or, you are starting from a less than optimal health place, and are looking to move more into a functional medicine use of nutrition? This is a good place to work with your health care practitioner to guide you to the best source of Omega-3’s for you.
Your requirements for Omega-3’s will vary depending on what is going on in and around your body. Talk to your health care provider to determine what source / amount is right for you.
Stress relievers can help bring back calm and peace to your busy life. You don’t have to put a lot of time or thought into stress relievers,( but the more you do consistently, the better you will be at managing stress). Look at us! Building healthy habits!
Get moving. Almost any form of physical activity can act as a stress reliever. Ask yourself, do you like it (eg, walking, running, gardening, cycling, dancing, lifting weights, vacuuming….)? Then, do it, your body and brain thank you in advance.
Eat something healthy (preferably as a lifestyle choice). Eating a healthy diet is an important part of taking care of yourself. Aim to eat many fruits, vegetables and whole grains. Maybe a vibrant fruit salad with Greek yogurt and nuts for a fun and different dinner?
Try to limit unhealthier habits. These may include drinking too much caffeine or alcohol, smoking, eating too much, or using illegal substances. These habits can harm your health and increase your stress levels. (if you find yourself less able to cope without using too much of something, it may be time to ask for help – no shame! These substances can be and are addictive. Talk to your doctor, health care provider, counselor, trusted spiritual guide for assistance, or call 988)
Meditation, Mindfulness. You can practice guided meditation, guided imagery, mindfulness, visualization and other forms of meditation anywhere, at any time. Not sure where to start? Using an app like Calm or Headspace can help you get started.
Laugh, preferably out loud. A good sense of humor won’t necessarily cure your ailments. But it can help you feel better, and that can give you some space to find some healing. Even if you have to force a fake laugh, you will still benefit because your brain will release some juicy serotonin, cooling down that stress response.
Connect, and not just online. When you’re feeling stressed and irritable, you may want to isolate yourself. Instead, reach out to family and friends and make social, in-person connections. Can’t make the IRL connection? Phone a friend. A good chat with a good friend who listens can make a difference.
Sleep. Ugh, stress can cause you to have trouble falling asleep. It’s a vicious cycle – too much to do — and too much to think about — your sleep can suffer. And when your sleep suffers, you start feeling more stressed! But sleep is the time when your brain and body recharge. Most adults need about 7 to 9 hours of sleep each night.
Focus on nutrition for a sustainable path to a healthier lifestyle
After to holidays, we often have a push towards “dieting” and “getting in shape”. This approach often fails because it treats health as a destination, as in it has a starting point (Jan 1, any given year, for example) and an end point (“healthy”). But the joy of it can (and should) be found in the journey.
You can use the power of habits to make these changes more lasting. I am a firm believer that consistency is better than motivation every single time. Here are some tips to make consistent little changes add up to lifestyle habits for health:
Go Deep
As in deep colored fruits and vegetables at every meal. The deeper the color, the more nutritionally packed with antioxidants, vitamins and minerals.
Small habit
If you like hot or cold cereal for breakfast, throw on a handful of frozen (thawed or not) berries; they store well in the freezer, are picked at their peak, and are packed with fiber, antioxidants and deliciousness. Or maybe you are like me and prefer a savory breakfast – leftovers are awesome! Warm up last night’s dinner, add some crispy chopped veg like cucumbers or shredded carrots, top with hot sauce and an egg and that’s breakfast! For your salads, add some pomegranate pips or chopped up apples for a sweet, crunchy hit. Maybe add a few “zoodles” (spiralized zucchini) to your regular pasta to up the fiber.
Flex
Maybe you’ve already started “meatless Mondays”, awesome! You can add even more – start with your fish or animal protein and add more colorful fruits and vegetables versus just a side of grain / pasta; your protein sources aren’t necessarily vegetarian or vegan, but that doesn’t mean you can’t add more color to your plate with F and Vs.
These natural, deeply colored foods are nutritionally dense and packed with antioxidants, fighting inflammation linked to diabetes, heart disease, cancers, and supporting brain health.
(And don’t forget, dark chocolate and red wine are full of antioxidants as well. So, we’re not talking complete sacrifice; we ADD new habits to help take the place of some less-healthy habits (I’m looking at you, bagged and boxed goods!).)
Here’s to learning new things, trying new foods, and exploring new feel-good / are-good habits on our health and wellness journeys!
With the extension of life expectancy and the rising percentage of older individuals in the general population, understanding why ageing results in progressively higher susceptibility to chronic morbidity, disability, and frailty has become a public health priority. One of the main culprits in the of the more common diseases of aging in inflammation, hence, inflamm-aging (or inflammageing).
According the the National Institute of Health:
Both aerobic and resistance exercise — as well as dietary supplementation of amino acids or protein, vitamin D, and polyunsaturated fatty acids — have been associated with protection against age-associated sarcopenia, possibly because of their antiinflammatory and antioxidative properties
Moving throughout the day, time spent in peaceful rest and relaxation, and enjoying a nourishing meal with your family and friends are the foundations of healthy living and healthy aging. Adding a few new things to help you learn and grow will strengthen your healthy foundations.
If you are looking to add more anti-inflammatory goodness, consider:
FISH OILS. Studies suggests that fish oil may have anti-inflammatory properties. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two main omega-3 fatty acids in fish oil that may be linked to these effects.
TURMERIC. There is mounting evidence that the active ingredient in turmeric is a natural compound (polyphenol) called curcumin, which has both antioxidant and anti-inflammatory properties.
LED – RED AND NEAR INFRARED LIGHT THERAPY. LED therapy uses light energy to improve cellular health by accelerating the repair and replenishment of compromised tissue cells. Boosting cellular energy leads to a cascade of metabolic events that can lead to increased microcirculation and decrease arthritic joints, muscle spasms, and muscle and joint stiffness.
Before adding any supplement or activity to your day, seek the advice of your physician or other qualified health care provider with any questions you may have regarding YOUR specific health and/or medical condition; and never disregard professional medical advice or delay in seeking it because of something you have read on this (or any other) website.
Acute inflammation is vital for the body’s healing process, but chronic inflammation can trigger a variety of common diseases that appear as we get older, including Alzheimer’s disease, arthritis, cancer, heart disease, and type 2 diabetes.
By managing chronic inflammation with healthy lifestyle habits, you may be able to avoid or slow the progression of inflammation-related chronic conditions.
With the extension of life expectancy and the rising percentage of older individuals in the general population, understanding why ageing results in progressively higher susceptibility to chronic morbidity, disability, and frailty has become a public health priority. One of the main culprits in the of the more common diseases of aging in inflammation, hence, inflamm-aging (or inflammageing).
According the the National Institute of Health:
Both aerobic and resistance exercise — as well as dietary supplementation of amino acids or protein, vitamin D, and polyunsaturated fatty acids — have been associated with protection against age-associated sarcopenia, possibly because of their antiinflammatory and antioxidative properties
Research has shown that chronic inflammation can lead to arthritis as well as other types of degenerative joint disease. Inflamm-aging can cause joint swelling, increased joint fluid, bone and cartilage damage, and muscle loss.
Luckily, many of the same things that tame inflamm-aging also benefit your joints, including:
eating a healthy, whole-food diet while limiting sugar and processed foods
doing a combination of aerobic exercise and strength training
practicing relaxation techniques to calm your mind and slow down your body
Get regular bodywork, like chiropractic and/or massage
Acute inflammation is vital for the body’s healing process, but chronic inflammation can trigger a variety of common diseases that appear as we get older, including Alzheimer’s disease, arthritis, cancer, heart disease, and type 2 diabetes.
By managing chronic inflammation with healthy lifestyle habits, you may be able to avoid or slow the progression of inflammation-related chronic conditions.
With the extension of life expectancy and the rising percentage of older individuals in the general population, understanding why ageing results in progressively higher susceptibility to chronic morbidity, disability, and frailty has become a public health priority. One of the main culprits in the of the more common diseases of aging in inflammation, hence, inflamm-aging (or inflammageing).
According the the National Institute of Health:
While modernization has dramatically increased lifespan, it has also witnessed that the nature of stress has changed dramatically. Chronic stress result failures of homeostasis thus lead to various diseases such as atherosclerosis, non-alcoholic fatty liver disease (NAFLD) and depression.
Practice mindfulness. Mindfulness meditation has a reputation for stress reduction. Turn down the volume and focus on your senses with a quick guided meditation or mindful walk.
Spend time with supportive loved ones. Surrounding yourself with a positive and strong social network has numerous positive effects, including reduced stress and increased longevity.
Engage in enjoyable activities. Finding activities that bring you joy can help offset daily stress. A few options: Volunteer, take up a new hobby, play a team sport, or explore nature.
Focus on deep breathing. This relaxation technique can be done anywhere. The 4-7-8 breathing technique is a popular deep breathing exercise that involves inhaling slowly through the nose for at least 4 seconds, holding for 3 to 7 seconds, and deeply exhaling for 4 to 8 seconds.
Acute inflammation is vital for the body’s healing process, but chronic inflammation can trigger a variety of common diseases that appear as we get older, including Alzheimer’s disease, arthritis, cancer, heart disease, and type 2 diabetes.
By managing chronic inflammation with healthy lifestyle habits, you may be able to avoid or slow the progression of inflammation-related chronic conditions.
With the extension of life expectancy and the rising percentage of older individuals in the general population, understanding why ageing results in progressively higher susceptibility to chronic morbidity, disability, and frailty has become a public health priority. One of the main culprits in the of the more common diseases of aging in inflammation, hence, inflamm-aging (or inflammageing).
According the the National Institute of Health:
Both aerobic and resistance exercise — as well as dietary supplementation of amino acids or protein, vitamin D, and polyunsaturated fatty acids — have been associated with protection against age-associated sarcopenia, possibly because of their antiinflammatory and antioxidative properties
A 2020 study suggested that regular exercise is a natural anti-inflammatory agent that can prevent or delay chronic inflammation as you age.
Here are a few ideas for staying active:
Take a brisk walk or bike ride with a friend.
Do some stretching or gentle yoga.
Go for a swim or try water aerobics.
Follow along with one of the thousands of free workout videos on YouTube.
The CDC recommends 150 minutes a week of moderate exercise – that means you should be able to carry on a conversation, with a bit of huffing and puffing. If you are already in a training program and can increase your intensity to vigorous, those minutes count as double! (So a 15 minute vigorous workout translates into 30 min counted towards your weekly number). Just starting out? That’s great! Start with a 10 minute walk after a meal – not only will you work towards your 150 minutes, it will help regulate your post-meal blood sugar. Double win!
(Keep in mind that it’s important to consult with a doctor before starting a new workout.)
Acute inflammation is vital for the body’s healing process, but chronic inflammation can trigger a variety of common diseases that appear as we get older, including Alzheimer’s disease, arthritis, cancer, heart disease, and type 2 diabetes.
By managing chronic inflammation with healthy lifestyle habits, you may be able to avoid or slow the progression of inflammation-related chronic conditions.
With the extension of life expectancy and the rising percentage of older individuals in the general population, understanding why ageing results in progressively higher susceptibility to chronic morbidity, disability, and frailty has become a public health priority. One of the main culprits in the of the more common diseases of aging in inflammation, hence, inflamm-aging (or inflammageing).
According the the National Institute of Health:
Potential mechanisms of inflammageing (inflamm-aging) include genetic susceptibility, central obesity, increased gut permeability, changes to microbiota composition, cellular senescence, NLRP3 inflammasome activation, oxidative stress caused by dysfunctional mitochondria, immune cell dysregulation, and chronic infections.
fruits, such as blueberries, cherries, oranges, and strawberries
fatty fish, such as salmon and sardines
leafy greens, such as kale and spinach
nuts, such as almonds and walnuts
olive oil
tomatoes
whole grains
It’s important to note that not all medical experts agree on the concept of an anti-inflammatory diet. But most do agree that it’s a good idea to eat lots of whole foods, including fresh fruits and vegetables and whole grains, and to avoid high sugar and processed foods.
Acute inflammation is vital for the body’s healing process, but chronic inflammation can trigger a variety of common diseases that appear as we get older, including Alzheimer’s disease, arthritis, cancer, heart disease, and type 2 diabetes.
By managing chronic inflammation with healthy lifestyle habits, you may be able to avoid or slow the progression of inflammation-related chronic conditions.
Dr Caroleigh Elliott, Chiropractic and Wellness 