Fight Inflammation

Inflammation

Inflammation is a double-edged sword that can be either good or bad for you and your body. In small doses it helps start the healing process when an acute injury occurs. Long-term inflammation lingering in the body is a chronic systemic condition that needs to be taken care of properly. Chronic, long-term inflammation can happen when there is continued stress on the body and you do not recover properly. These stressors can be a bad diet, lack of exercise, minor repetitive injuries, and even toxins in the environment. These stressors add up over time, and although they may not be noticed at first, they can lead to problems over time.

Over time, chronic inflammation can lead to a decreased immune system and damage to our cells. It is linked to heart disease, some cancers, gout, and Alzheimer’s. The good news is that by living a healthy lifestyle you can avoid, or at the very least decrease, damage.

Tips to decrease chronic inflammation:

  • Eat a healthy balanced diet such as the Mediterranean diet (anti-inflammatory). This diet is high in veggies and fruits, healthy fats (olive oil), and has less sugar and processed foods than the standard American diet.
  • Have fun! This can decrease build up of stress hormones that are pro-inflammatory.
  • Sleep: Be sure you are getting regular, quality sleep.
  • Exercise: Excess fat can lead to a state of inflammation. Obesity is a risk factor for many diseases. Try to get exercise daily and obtain a healthier weight (body fat %).
  • Quit Smoking!

Anti-inflammatories:

  • Fish oil: highly concentrated supplements containing omega-3s (anti-inflammatory) may be able to help decrease a pro-inflammatory state in the body. Also try to eat fish 2-5 times per week. Look for salmon, pacific cod, sardines, and smaller fish that are wild caught.
  • Whole grains: brown rice, quinoa, barley, and other “ancient grains” can be more anti-inflammatory than even whole wheat. Stay away from pro-inflammatory grains like refined flour, rice, and pasta.
  • Spices: Give your food a kick with some anti-inflammatory spice. Turmeric, cinnamon, garlic, and ginger have many health benefits and taste great!
  • Fruits & Veggies: Get a wide variety of seasonal, local, and organic food whenever possible.
  • Proteins: Be smart about where you are getting your proteins. Beans, lentils, soy, nuts, seeds, and even quinoa are full of quality protein and contain less fat then traditional protein sources (beef, pork, chicken).
  • Proper Movement: Be sure your body is humming along and everything is getting proper movement and motion. A decrease in motion can lead to a buildup of inflammation in a local area that may eventually lead to pain. See your chiropractor & acupuncturist to be sure you are working in top form!

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Other Health Topics:

Mediterranean Diet

Diet Fads

Supplement Q & A

Back to school health tips

Daily Supplements

Stretches

Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

REF:

LA Times “Inflammaging”- Paula Spencer Scott

Nutrient Needs Of Women

Nutrients Women Need

Eating well may not be getting you all the nutrients you need for your daily activities. The average woman, especially as she ages, is missing important nutrients in her diet. Multivitamins are a good way to get a baseline of nutrition you need, but don’t forget to get the extra support where you need it specifically. Here are some places you may need extra support as a woman looking for optimal nutritional support.

Fish oils: Contain Omega-3’s that help fight inflammation. The typical American diet is high in inflammation (omega-6’s), which can lead to health problems.

Need: 500-1500mg per day

Found: Fish, seafood

Potassium: Approximately only 1% of women get enough potassium. It can help lower blood pressure and decrease risks of stroke and heart disease.

Need: 4,700mg per day

Found: Most fresh fruits and veggies (lima beans, Swiss chard, bananas, and cantaloupe).

Magnesium: It is used for over 300 biochemical reactions in the body. It helps boost the immune system and reduce risk of hip fractures. If you are eating a gluten free (GF) diet you may have low levels of magnesium since whole grains are a beneficial source of magnesium.

Need: 310-320mg per day

Found: meats, fish, nuts, greens (spinach), bread, black beans, avocado

Choline: Helps the liver’s detoxing abilities.

Need: 425mg per day

Found: Egg yolk, Brussels sprouts, and salmon

Vitamin B-12: Helps keep your central nervous system (CNS) working properly. Those with diet issues, vegetarians, and vegans may not be getting enough of it.

Need: 2.4mcg per day

Found: shrimp, yogurt, fortified foods, nondairy milks, legumes

Vitamin D: With calcium it helps keep bones strong. More research is suggesting it may help with depression and loss of cognitive functions.

Need: 15-20ug per day per day

Found: Sunlight, salmon, fortified foods, butter

Vitamin E: Helps keep the brain functioning properly. If you are on a no/low-fat diet, consider cutting sugars and leaving in good fats that have high amounts of needed omegas and vitamin E.

Need: 15mg per day

Found: fish, whole grains, meats, sunflower seeds, almond butter

vitafood

Other Health Topics:

Reduce inflammation

Supplement Q & A

Back to school health tips

Daily Supplements

Stretches

Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

REF:

Food, Nutrition, and Diet Therapy. Mahan

LA Times Parade: “6 Must-Have Nutrients For Women”.

New Office Update (omega-3’s)

Office News

We are pleased to announce that we are now carriers of the Nordic Naturals Line of Omega-3 essential fatty acids.

This is one of the best sources for fish oil on the market today and we offer it to patients who may benefit from omega-3 supplements. The body needs adequate intake of omega-3 oils for proper cell function and overall health.

Research has shown that omega-3 oils may be able to help support healthy joints and tissues, help optimize the immune system, and even support mood and memory.

Here are some reasons we chose Nordic Naturals over other brands, and what you should look for in quality supplements.

  • Proven purity: Should surpass strict international standards
  • Freshness: oxygen-free, and safe packaging/processing
  • Great taste: 100% natural flavoring
  • Triglyceride form: up to 70% better absorption
  • Backed by Research: shows product efficacy
  • Proper Dosing: Scientifically recommended daily dose
  • Sustainable Practices: Should be processed with minimal environmental impact
  • Independent testing: Independent labs should test for toxins, freshness, and quality

If you have any question, comments, or would like to know if these product may be right for you, give us a call/email because we would love to help you!

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More posts on Health:

Daily Nutrition with Supplements

Omegas

Chiropractic

Acupuncture

Grapefruit Benefits

This information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.