Inflammation is one of the important tools that our body use to heal itself from occasional cuts and burns as well as effectively eliminate many external invaders such as bacteria and viruses. This important tool should only be used sparingly such as in times of emergency (as mentioned above). Unfortunately, in this day and age, far too many of us are triggering this important tool constantly resulting in long term damage to our body. E.g. When we consume an unhealthy meal (foods/drinks) and/or come under stressful situation, an inflammatory response is triggered by the body. This works exceedingly well when the inflammation is of acute nature i.e. a seasonal viral attack or an occasional cut or bruise. However, when this happens on consistent basis, the inflammatory response becomes chronic in nature. This process usually happens very slowly and one becomes aware of it only when symptoms of diseases like auto-immune diseases such as arthritis & lupus, cardiovascular diseases, diabetes, high blood pressure, elevated cholesterol levels etc are diagnosed.
The doctors typically use the C-reactive protein (CRP) test to find out the level of inflammation in the body. It has often been found that CRP levels are often high in people that have significant amount of stress in their lives, have poor dietary habits or do not have a good quality of sleep. Pro-inflammatory diet that consists of processed/fast/oily foods, sugary deserts, animal based products, unhealthy snacks can cause significant inflammation in the body.
Other than a pro-inflammatory diet, stress is a significant cause of chronic inflammation. Stress can come from many sources such as physical pain, over work, financial insecurity, fear of future, past trauma/memories, guilt, hurtful relationships, anxiety etc. The combination of unhealthy diet and mental stress causes the body to be in a constant state of inflammation.
Seeds of chronic Inflammation are sowed in childhood
Unfortunately seeds of chronic inflammation are usually sowed in the early childhood itself. If the children are grown on unhealthy foods (deserts, snacks, fast foods, junk foods, processed foods etc) they will end up developing weaker organs, tissues and muscles. which will lead to weaker resistance against diseases when they grow up. On the other hand, if the children are fed healthy foods with lots of fruits, vegetables, lentils / beans and whole grains, they will develop stronger bones, organs, muscles and tissues. This will strengthen their immunity and help them avoid many chronic / genetic diseases in the future.
What about chronic Inflammation in Vegetarians
One can be vegetarian and still have a high level of inflammation if one routinely consumes dairy products, fried food, junk food, sodas, and unhealthy snacks. One can be a vegan and also have chronic inflammation if he/she is consume lots of processed / junk vegan foods. Once high level of inflammation is reached, even a little bit of these products can trigger an inflammatory response in the body starting a chain reaction (which we will not cover in this post).
Good News!
Chronic inflammation can be reversed within a short amount of time with the combination of anti-inflammatory diet and stress reduction tools like yoga, meditation and breathing exercises. When the stress gets lower, the quality of sleep improves as well.
Here are some guidelines that can help lower inflammation, heal the body and improve overall health.
Guidelines to reverse chronic inflammation in just 21 days.
Commit to following the guidelines 100% (in their totality) to see the difference. You will be amazed to see positive changes to your well being in just 21 days.
For 21 days, eat 100% anti-inflammatory foods. This means for 21 days eating "Whole Foods Plant Based". While checking the foods do read the amazing testimonials of people who have successfully healed themselves of many ailments eating this way.
Imp: avoiding processed foods/snacks/cereals, avoiding sugar and artificial sweeteners, avoiding animal products - including all meats/seafood and dairy products (paneer, butter, milk, yogurt, ice cream, cakes etc) and avoiding or minimizing caffeine. Trust me - one can live without any of these foods for 21 days :)
As part of your diet, eat a "minimum" of 6 large handfuls of leafy greens every single day. Ideally eat half of the quantity in raw form such as smoothies, green juices, salads etc. The other half can be gently cooked (lightly steamed, in soups, lentils, pureed and added to dough etc). Eat leafy greens as part of every meal. Leafy Greens can include spinach, kale, chard, bok choy, moringa leaves or whatever is available in your local grocery store. Ideally rotate your greens to get the maximum benefit.
Tip: If drinking fresh vegetable juices it is better to go with fresh green juices. My favorite recipe: Celery, Cucumber, kale spinach, apple, ginger and lemon. This green juice is great for alkalizing the body and lowering chronic inflammation. You can also add herbs like mint, cilantro, parsley to upgrade the anti inflammatory effects. When eating salad use lemon or balsamic vinegar as dressing. Avoid all store bought bought dressings/oils etc.
Eat at least 6 cups of other vegetables during the day. It may sound a lot but it’s easily doable. You can choose from a wide variety of colorful vegetables including pumpkins, sweet potatoes, green beans, beets, broccoli, cabbage, carrots, peas, squash and many other wonderful veggies. Cook them in a way where you don’t need any oil. Have them steamed, baked, sauteed (in veggie broth), soups, kitchari/curries (oil free), add them in lentils etc - the choices are endless.
Eat 4-6 cups of dark/bright colored fruits every day such as melons, grapes, blueberries, pomegranate, cherries/ oranges etc.
When eating any type of grains such as millet, quinoa, whole wheat, brown rice etc. 3/4th of the plate should consist of vegetables either cooked /raw or both but without any added oils/dressings.
Drink at least 8 cups of water spread during the day. Ideally on empty stomach.
Exercise daily for at least 20 mins such as walking, gentle yoga (recommended). See what your body allows you to do.
Keep aside 30 mins for breathing exercises and meditation every single day (I do mine in the morning. But any time would do as long as it's done on an empty stomach. These tools when combined with a healthy diet are one of the best ways to lower chronic inflammation.
Do at least 1 selfless deed/service every single day for 28 days (Ideally for someone who is suffering because of stress or physical pain). It can be anything that will make that person(s) feel better, bring a smile on their face or help uplift their state of mind. When we give unconditionally, we get 10 times back in return - but the key is to not expect anything in return :)
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