In Episode 7: Are you eating inflammatory foods? Learn what they are and how to cut back, you heard Ariel Mantzoor, MSW, LCSW, and Julie Daniluk, RHN, NNCP, discuss foods that have caused them to experience inflammation. You also heard them both discuss solutions to lower inflammation in the body and take ownership of your health. Because of the amazing information they gave and additional research that I’ve compiled, I wanted to give you a list of things that you could try to reduce inflammation in your body.
- Eat anti-inflammatory foods and do your best to avoid inflammatory foods. Ariel and Julie discuss foods that caused them to experience inflammation in episode 7, and I created a master list of anti-inflammatory foods and inflammatory foods in this episode’s resource guide.
- Purchase a water filter. Consuming chemicals and heavy metals in drinking water can cause inflammation. In the episode, Ariel and I state that we both use Berkey Water Filters. Their filters are the best that I have heard of or used, but they are an investment. There appear to be some slightly less expensive stainless-steel options on Amazon, so you can do your research to find the best purifier for you and your budget. Drinking water in general also reduces inflammation 🙂
- Swap out conventional cleaning products for safer products that are free of dyes, formaldehyde, phthalates, chlorine bleach, paragons, PEGS, ethanolamine, and other toxic ingredients. Connecting the Dots’ sponsor, Progressive Systems Inc., sells ECOS green cleaning products, Green Seal certified toilet paper, and other great products that will keep your home clean without harming you.
- Get an air purifier for your home. Ingesting mold, toxins, and chemicals can cause inflammation in the body. I have two AirDoctor machines in my house, one AirDoctor 1000 for the upstairs and one AirDoctor 3000 for the downstairs, to try to mitigate the bacteria, dust, and other things I ingest. Similar to the water filter, air purifiers are definitely an investment. Brands that other friends and followers recommended are Molekule, Austin Air, and Intellipure, which are all as expensive or more expensive than the AirDoctor. If you are not ready to make the investment, there are some other ways you can purify the air. You can buy air purifying plants like a peace lily or snake plant. You can also purchase an essential oil diffuser and essential oils that help clean the air. Living Libations has an Revive Alive Air Care essential oil blend that we like to use in the living room. Other essntial oils that are good for the air are lemon, tea tree, and eucalyptus.
- Take an epsom salt bath. Taking a hot bath is a great way to sweat out some toxins and raise your body’s temperature. Dr. Axe states that by adding epsom salt to your bath, you could reduce inflammation, eliminate toxins, and boost your magnesium levels. I got bags of epsom salt from Costco, and they have lasted me over six months.
- Use a hot sauna or infrared sauna. A 2018 study found a “significant inverse association between the frequency of sauna bathing and the level of C-reactive protein.” C-reactive protein is a marker of inflammation. If your apartment building, gym, or spa has a sauna, you should definitely use it frequently, especially before or after a workout. Saunas are best at reducing inflammation in the muscles and joints. If you want to purchase a sauna blanket, I have the HigherDose Infrared Sauna Blanket. Luke and I really like it and only use it for 15-20 minutes to get a good sweat. Therasage also makes portable saunas if you do not want a blanket!
- Get an ionic foot soak. My friend Megan and I went to get one at Restore + Revive in Fort Worth, TX, and it was incredible. Check out my TikTok to see our full experience. Their site says that ionic foot soaks “supports the purging of heavy metals, detoxification of the liver and kidneys, reduces inflammation, aids in lymphatic drainage, diminishes headaches and neck-aches, and improves both mental clarity and the body’s PH balance.”
- Exercise. Exercise is a great way to lower inflammation, reduce stress, and improve health. Dr. Axe stated that ” 20 minutes of moderate exercise can decrease inflammatory responses and may protect against chronic conditions with low-grade inflammation.” Rebounding is one form of exercise that lowers inflammation by supporting your lymphatic system. I recommend the FitBounce Pro, but there are tons of options on Amazon. A 2019 study also found that yoga helps to reduce inflammation and can help people manage chronic conditions.
- Try dry brushing or Gua sha. Dry brushing can reduce inflammation by relieving stress and taking some of the pressure off the lymphatic system. A 2017 study found that Gua sha can help lower inflammation and reduce back pain in elderly people with chronic back pain.
- Practice meditation or prayer. Dr. Axe explained that both meditation and prayer can lower the activity of genes that cause inflammation in our bodies. Meditation and prayer can also help us relax and reduce stress.
- Drink herbal tea. Some teas with high anti-inflammatory properties are green tea, chamomile tea, and peppermint tea.
- Indulge in a massage. A 2018 study found that massage was the most successful way to reduce delayed onset muscle soreness and perceived fatigue. Plus, massages are very relaxing and can help your parasympathetic nervous system. A lymphatic massage is one type of massage to reduce inflammation because it supports the lymphatic system and aims to reduce swelling in the body.
- Get 7-9 hours of sleep. An article by Harvard Health indicated that sleep inflammation increases inflammatory markers in the body. Harvard Health indicated that one reason for this could be because when we deprive ourselves of sleep, our body’s stress response is activated.
There are a ton of different ways to lessen the toxic load that your body has to fight off and reduce inflammation. If you are eager to start making changes, but do not want to invest too much money, take a hot bath, get 7-9 hours of sleep, go for a 20-minute walk, engage in a 5-minute meditation, or purchase my 7 Day Meal Plan that includes 26 anti-inflammatory foods. You got this!
