Lots of people I know live with aches and pains, bloating, brain fog, and other subtle (or not-so-subtle) health issues that they just accept as their normal. Many write it off as simply part of getting older. What if I told you that these issues could actually be linked to chronic inflammation which can wreak havoc on your body, and that making some simple changes could help reduce or even eliminate many health problems?

You have probably heard the words “chronic inflammation” before, but let me explain what it is and why it is harmful to your body. In simple terms, short-term inflammation is your body’s alarm system, meant to protect you. It happens as your body sends out inflammatory cells to help heal injury or infection. Short-term inflammation is great! Sometimes, however, these inflammatory cells linger in places they don’t belong and cause long-term or chronic inflammation. This is where the trouble begins.

Chronic inflammation can lead to multiple physical problems and is believed to fast-track aging and make us look and feel old before our time. I’m pretty sure none of us want that!

I have compiled a list of symptoms that are associated with chronic inflammation:

• Joint discomfort, pain, or swelling that occurs frequently or persists

• Gastrointestinal Issues:  bloating, gas, indigestion, constipation, diarrhea, and/or acid reflux

• Memory Impairment: scattered thoughts and trouble focusing

• Fatigue or fluctuating energy levels throughout the day

• Frequent Infections

• Allergies or sensitivities to certain foods or environmental factors

• Skin issues such as rashes, irritation, or itching

• Unexplained changes in weight over a recent period

If any of these symptoms apply to you, I have good news! You have the power to control and reduce inflammation from the inside out. Here are some simple steps you can take:

1. Eat Colorfully:  Load up on fruits and veggies that are full of vitamins and antioxidants. These “superheroes” fight inflammation.

2. Avoid These Foods:  Sugar (as I always say), processed foods, trans and saturated fats, refined carbohydrates, artificial sweeteners, and excessive alcohol.  When the body digests free fatty acids stimulated by the digestion of sugar, the resulting compounds can trigger inflammatory processes.

3. Add Turmeric and Ginger:  These spices contain compounds with powerful anti-inflammatory properties. Use them in cooking or enjoy them as herbal teas.

4. Enjoy Healthy Fats:  Swap out bad fats (like those in fast foods and junk foods) for good fats (like those in avocados, nuts, as well as coconut and olive oils). These monounsaturated fats possess anti-inflammatory properties

5. Get Moving:  Regular exercise acts like a reset button for your inflammation as it activates an immune response. Aim for at least 30 minutes of activity most days.

6. Stress Less:  Find ways to relax, like reading, taking walks, praying, or deep breathing to reduce stress. Too much stress can fuel inflammation by causing your levels of the hormone cortisol to rise.

7. Sleep Tight:  Your body repairs itself while you sleep. Aim for 7-9 hours each night to keep inflammation in check.

I encourage you to be intentional about following these guidelines to help prevent and/or reduce any chronic inflammation that may be taking a toll on your body. Remember, small changes can lead to big improvements in your overall health!