The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health

BOOK: The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health

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DOROTHY

To everyone who is cooking their way to a better and healthier life.

SONDI

To those struggling or suffering with a chronic condition:
There is hope, and it can be found on the plate.

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ISBN: Print 978-1-942411-25-3 | eBook 978-1-942411-26-0

Tips to Reduce Chronic Inflammation

CHOOSE PLENTY OF FRUITS AND VEGETABLES
Our most potent warriors in the fight against inflammation are fruits and vegetables. They are packed with numerous macro- and micronutrients that support our health, including antioxidants, fiber, vitamins, minerals, and amino acids, as well as phytonutrients that possess anti-inflammatory and anti-cancer properties.

CONSUME HEALTHY SOURCES OF FAT
Fat is a superhero, not a villain. Omega-3 fatty acids, found in foods like salmon, sardines, walnuts, chia seeds, flaxseed, hemp seeds, and even vegetables like dark leafy greens, are especially anti-inflammatory. These powerhouse foods also boost mood, improve cardiovascular health, balance blood sugar, enhance your immune system, and keep skin hydrated and healthy looking.

EAT ENOUGH PROTEIN
Protein is essential for growth, healing, and repair of tissues, so it’s crucial for managing an inflammatory condition. Too much, however, is not a good thing. Animal protein can create excess inflammation, so moderate the amount you eat; aim for vegetable sources like beans, legumes, nuts, seeds, and vegetables.

SELECT WATER AS YOUR “SIGNATURE” DRINK
Water—the essential beverage—sweeps away toxins, lubricates the digestive tract, reduces pain, and minimizes allergy and asthma symptoms. Aim for at least eight glasses per day—more if you live in a warm climate or are extremely active.

MANAGE STRESS LEVELS
Chronic stress impacts the body as well as the mind, suppressing our ability to regulate a proper inflammatory response, which may lead to many diseases. So take a walk, enjoy a movie, attend a yoga class, or hire a babysitter—whatever you need to feel balanced, relaxed, and supported.

CATCH PLENTY OF ZZZZS
Sleep is important. It’s the time when we repair, recharge, and regenerate. A poor night’s sleep may lead to higher levels of inflammation, plus it leaves us vulnerable to weight gain, food cravings, moodiness, and heart disease.