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7 Ways to Reduce Inflammation - Part 1

Last week we talked about how important inflammation is. However, it’s when it becomes chronic, lasting months or even years, that it becomes unhealthy. 
 
But thankfully, there are things we can do to help reduce inflammation. Here's 3 out of the 7 ways we can reduce inflammation in the body. Even just one of these things can begin to help immensely!
 
#1-following an anti-inflammatory diet
OKAY... let’s start with the biggest change we can make...our diet!  One of the best ways to reduce inflammation lies in our refrigerator and pantries! 
 
But before we dive into all the details, let's first mention what an anti-inflammatory diet is not. An anti-inflammatory diet is not intended for short-term use, nor is it intended as a weight loss program. However, some people do experience weight loss when following this type of diet. Think of an anti-inflammatory diet as a way of selecting and preparing foods to help your body maintain its optimal health.
 
Here’s the basics of following an anti-inflammatory diet:
Start by eating more plants!  You can never eat too many! It is recommended that we eat 13 servings of fruits and vegetables a day! Whole plant foods have anti-inflammatory nutrients that your body needs. Variety is key, so opted for a rainbow of fruits, veggies, whole grains, legumes, healthy fats and spices! These healthy nutrients and minerals will greatly reduce the inflammation in our bodies.
 
#2- Increasing our hydration
Staying hydrated by drinking enough water during the day is a huge way that we can easily reduce our inflammation. Water flushes toxins out of our bodies and it helps reduce irritants that are in our system, which then helps to reduce our inflammation.
 
So how much water should we drink? A general rule is about half your body weight in ounces every day. But...this will fluctuate depending on what the weather is like, what type of exercise you do, and what you eat during the day. A great way to measure if you’re getting enough water, is if your urine is pale yellow or clear. And yes, you can get water from coffee and tea, but try to limit the amount of added sugars or creamers and really focus more on getting good quality hydration every day.
 
If you say, Krisite, I don’t like the taste of water...no problem, there’s tons of ways to make water taste better. Really, it’s just about finding ways to start increasing your water intake.  Maybe have a glass of water before you have your morning coffee. Set your alarm to drink some water about...every two hours or so. Just start working on it and trust me, the more water you drink, the more water your body is going to crave. It really is that simple!
 
#3- exercise
Increasing your daily exercise will definitely help to reduce your overall inflammation. So how long should we exercise?
 
It’s recommended to participate in 30 to 45 minutes of exercise a day and 10 to 25 minutes of weight or resistance training at least 4-5 times per week. This doesn’t have to happen all at once. Feel free to break it up into segments.
 
Maybe you could only squeeze in 15 minutes before work. At lunch, do another 10 minutes. After dinner, go for a walk with the family or your pet for an additional 20 minutes. DONE! You’ve just exercised for 45 minutes!
 
And if exercising right now seems overwhelming, try to get in 15-20 minutes daily. It’s better to move daily than workout for hours 3-4 times a week. 

Alright, let's stop here for now. Because these 3 suggestion are truly the bases for health. We'll continue next week with 4 others ways we can continue to reduce inflammation.
 

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