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Reducing Inflammation. Get the basics right

When it comes to increasing your health-span or lifespan, recovering from injury or preventing chronic disease – cultivating an anti-inflammatory lifestyle is key!

 

Here are some simple ideas to help you reduce inflammation in the body…

Get the basics right… 

  • Stay hydrated 
  • Avoid foods containing: gluten, refined sugar and vegetable oils
  • Get regular 8 hours sleep per night 
  • Move every day gently with gentle pain free movement 
  • Get regular sunlight exposure (ideally in the first half of the day) 
  • Swap commercial household and beauty products for low-tox alternatives
  • Reduce and manage stress levels daily
  • Take regular deep breaths and smile & laugh 

Looking a little further… 

As Osteopaths, we help you uncover any lifestyle factors that need to be addressed to help reduce inflammation in the body. Such as:

  • Addressing poor sleep patterns and improving the quality of your sleep 
  • Help you find a regular mindfulness or meditation practice that suits your lifestyle 
  • Help you identify stress and anxiety patterns and get support if needed.

 

SUPPLEMENTATION WE CONSIDER… 

 

Lifestyle changes always comes first, but we also see great results with the help of good quality and specific supplementation to assists the bodies natural response to inflammation. Here are the most common ones we consider prescribing with our patients. 

  • Probiotics 
  • Turmeric/Curcumin
  • Fish oil/Omega 3’s 
  • Magnesium 

Food plays a role to in reducing inflammation in the body… 

This looks different for everyone, but we love the basics of a Mediterranean food diet rich in Omega 3’s. 

FOODS TO AVOID:

Dairy – cow’s dairy – milk, cheese, yoghurt

Gluten-containing foods: i.e. bread, pasta, soy sauce, biscuits, cakes etc.

Processed red meat: sausages,  hotdogs, salami

Refined processed foods: cakes, biscuits, soft drinks, ice cream, lollies, potato chips

Refined grains: white bread and pasta made with refined wheat

Hydrogenised (trans) fats:  margarine

Refined oils: soybean, canola, cottonseed oil

Whole grains: rye, cous cous, bread, pasta

Alcohol: red wine in moderation, with a meal

Foods to Moderate:

Whole grains: buckwheat, brown rice, quinoa

Read meats: beef, lamb, pork; limited to 1-2 times per week

Nuts: almonds, hazelnuts, walnuts and Pecans

Legumes: lentils, chickpeas, beans, pulses

Coffee: one coffee per day, or decaffeinated coffee

Foods to Consume:

Vegetables: carrot, broccoli, kale, cucumber, Brussel sprouts, onions, cauliflower, spinach, sweet potato

Healthy fats: extra virgin olive oil, peanut oil, olives, avocado, butter, ghee

Fruit: apples, strawberries, blueberries, kiwi fruit, raspberries (low-GI, low sugar fruits)

Seeds: i.e. pumpkin seeds, flax seed, sesame seeds

Fish / Seafood: salmon, sardines, trout, tuna, shrimp, oysters

Poultry: chicken, duck, turkey

Eggs: chicken, duck, quail

Herbs / Spices: basil, mint, rosemary, sage, nutmeg, garlic, ginger, clove, cinnamon

 

Your action plan for reducing inflammation will be tailored to you when you book in to see one of our qualified Osteopaths. 

 

Call 90413332 or book online here to make an appointment 

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699 Nicholson St, Carlton North (03) 9041 3332
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