10 Steps to Dial Down Your Inflammation

Inflammation is the culprit behind the majority of health complaints that people suffer from these days. Thankfully, there are steps you can take today to dial down your inflammation and revitalize your health.





Nourish Your Gut with Foods Rich in Fiber

70% of your immune system is found in your gut. Good food sources of fiber include apples, artichokes, asparagus, bananas, berries, broccoli, Brussels sprouts, flaxseeds, garlic, leafy greens, leeks, legumes, onions, pears, tomatoes, and whole grains (avoid gluten). Add one to each of your meals.








Exercise on a regular basis

Just adding a walk to your daily routine will help drive down inflammation, boost your mood, and improve the health of your gut. Be sure to take your workout outside to avoid exercising in close contact with others.







Get Your Zzzzs! Good quality sleep is essential for keeping your immune system healthy.

Aim for 7-8 hours of sleep each night and try to get to bed by 10 pm as the hours you sleep before midnight enhance your body's ability to regenerate.







Strike a balance to reduce stress

Spend time in nature

Simplify your daily routine

Stop procrastinating

Laugh often











Spice up your meals to boost your antioxidant levels.

Oregano, ginger, cinnamon, turmeric, and basil have the highest amounts of antioxidants.


Nuts and seeds also contain high amounts of antioxidants, so enjoy them as a snack or top your salad with a few toasted nuts or seeds.












Load up on foods high in omega-3s:

Olives & Olive oil

Avocados

Nuts/Seeds: Especially walnuts, almonds, flax seeds, Chia seeds

Salmon, sardines, mackerel














Upgrade your cooking & salad oils!

Use healthy oils such as:

Olive oil, Avocado oil, Coconut oil, Butter or Ghee, Sesame Oil, Walnut oil


Avoid oils that promote inflammation & are highly processed such as:

Canola oil, Corn oil, Peanut oil, Sunflower oil, Safflower oil, Soybean oil;

Anything & everything with trans fats;

Hydrogenated oils like vegetable shortening or margarine
















Get relief from aches and pains through dietary changes and herbal supplements rather than over the counter pain relievers. Ibuprofen & other over the counter pain-relievers can damage the lining of your gut.

Dr. Williams will provide you the right combination of targeted nutrition and herbal supplements to bring lasting relief.





















Add one or two fermented foods or drinks

to your daily meals.

Yogurt, kefir, kombucha, kimchi, miso, natto, sauerkraut or pickled vegetables are all great natural sources of probiotics.

Note: Pickles made with vinegar are not fermented-look for those fermented with salt & water.















Keep on top of your food sensitivities.

If you have food sensitivities, it's important to continue avoiding them as they can fuel inflammation in the gut and elsewhere.






Ready to say goodbye to inflammation? Dr. Williams will uncover the root cause of your inflammation and create your personalized roadmap to vibrant health.


Ready to rediscover how good you can feel? Just pick one of these steps and make it your goal for the week. Then go on to your next step. If you need help putting these steps into action, our health coach, Elisabeth, will work with you to achieve your health and wellness goals.


Contact us for more information.




The contents of this newsletter are intended for educational purposes only. The information presented here is not a substitute for proper medical attention, diagnosis, or treatment by a qualified healthcare professional. Always seek the advice of your healthcare provider before starting or making any changes to an existing treatment plan, exercise program or dietary regimen, and before using nutritional supplements.


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