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TRAINING SUCCESSFUL PRACTITIONERS

Inflammation – The Silent Killer

Inflammation is designed for short, intensive reactions to short term external dangers. We need it for survival. However, when inflammation becomes chronic (long term), it slowly but progressively damages our organs, our health and leads to rapid ageing. Many serious illnesses are linked to chronic inflammation – arthritis, autoimmunity, inflammatory bowel disease, allergies, cancer, dementia, diabetes, obesity, migraines and heart disease.

One big contributor to inflammation is poor diet.

As much as 70% of our immune system cells (which regulate inflammation) are found along the lining of our gut – where many inflammatory diseases begin. Therefore, food we eat has a profound impact on our ability to manage inflammation. Poor diet is a key contributor to inflammation – high intake of sugar, white/refined flour goods, processed foods which contain trans and saturated fat, vegetable oils, as well as numerous toxic chemicals all add fuel to the fire.

The good news is that dietary and lifestyle changes can reduce inflammation. Here’s how:

  • Eat whole, unprocessed foods – lots of vegetables (especially leafy greens) like broccoli, spinach, lettuce, kale and cabbage and colourful fruit (especially cherries and pomegranate, berries), beans (kidney, red, pinto, chickpea), lentils, wholegrains
  • Drink pure water every day
  • Limit red meat and dairy – eat fish and poultry instead (ideally organic/wild)
  • Eat healthy fats especially high in omega 3 fats – you’ll find these in salmon, herring, mackerel, and sardines. Other healthy fats include avocado, olives and olive oil, flax/hemp/chia seed oils (don’t heat the seed oils, just use for drizzling)
  • Healthy herbs & spices: Turmeric, curry powder, ginger and garlic (dried and fresh), chili peppers, basil, cinnamon, rosemary, thyme, parsley
  • Nuts and seeds especially walnuts, almonds, pine nuts, pistachios, chia, flax and hemp seeds
  • Reduce stress & get moderate exercise daily

This information was provided by CNM Graduate & Nutritional Therapist Sharon O’Dwyer. She is owner of YOUR Practical Nutrition based in Carrigaline, Co. Cork. Find out more at www.yourpracticalnutrition.com

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