With an increased focus on whole-life nutrition and disease prevention, many people find themselves wondering what they can do on their own to start improving their overall health and reduce any chronic pain or inflammation issues. In addition to working with a clinic that provides healthy lifespan medicine services, you should also start taking charge of your own diet and nutritional choices. Before you overhaul everything, though, here are some simple changes that you can start making today.
Get Off the Seasonal Berry Roller Coaster
You may only think of buying berries when they are fresh, in-season, and at their peak. Sure, these are the best for eating right out of the fridge, but if you limit your berry intake to just those seasonal periods, you're cutting yourself short on some vital nutrients. Berries have a lot of flavonoid compounds, which are great for fighting inflammation. Things like blueberries, blackberries, and cherries are great places to start. During the off-season, opt for frozen varieties and make breakfast smoothies out of them. It'll start your morning off right and give you that nutritional punch.
Don't Skimp on Foods High in Fiber
If you find that eating a whole-foods diet leaves you frequently hungry or unsatisfied, incorporate more fiber. The fiber will help you feel full longer and it's great for digestion and easing pain. Beans, quinoa, and brown rice are good sources for lunch and dinner. If you are looking for something to snack on or to add some bulk to your breakfast, choose hazelnuts, almonds, and walnuts. They've got healthy fats and a lot of fiber content.
Don't Fear Fats (Just Choose the Right Ones)
One of the biggest sources of inflammation is fat. Specifically, the wrong kinds of fat. Saturated and trans fats can cause your body to harbor fat cells and can increase inflammation. Ditch these and anything in your kitchen that contains hydrogenated oils (even partially-hydrogenated oils can trigger flares). Instead, use things like flaxseed oil, olive oil, and coconut oil for all of your cooking needs.
Improve Your Protein Sources
The overwhelming belief has always been that chicken is the best lean protein when you're trying to lose weight and be healthier. The fact is that while chicken is better than red meats, you should actually enhance your protein sources to include a few nights a week of fish products like salmon because animal proteins contain inflammatory triggers known as prostaglandins.
Upgrade Your Spice Cabinet
In addition to adding flavor to your foods, you can actually get some anti-inflammatory benefits from your spices, but only if you choose the right ones. Try cooking with more onion, ginger, garlic, onion, turmeric, and rosemary. They help fight off the inflammatory triggers and add a lot of flavor to your meals.
While you start gradually making these changes, it's a great time to reach out to local services like Longevity Metrics Medical Group for help with your whole-life health management. The more proactive you can be, the fewer symptoms you're likely to struggle with later.