15 Ways to Fight Inflammation
Chronic inflammation has been implicated in ailments from depression to weight gain, cardiovascular disease to cancer. In her new book, How to Fight FATflammation, Dr. Lori Shemek offers tips for fighting inflammation. Here are the top fifteen:
1. Check your thyroid.
It’s a good idea to get a blood test to gauge your thyroid hormone levels, particularly before starting a diet.
2. Stay hydrated.
Begin your day with an 8-ounce glass of water, then drink two more glasses prior to breakfast, lunch and dinner. This can boost your metabolism enough to lose five pounds a year.
3. Remember your protein.
Include protein in every meal and snack. Protein doesn’t have to be meat, of course. Nuts and seeds are tasty alternatives.
4. Don’t forget breakfast.
Eat breakfast within 30 minutes of waking; this jumpstarts your metabolism.
5. Eat regularly.
Dr. Shemek recommends three meals and two snacks every day to keep hunger in check.
6. Eat slowly.
Eat slowly and chew your food thoroughly.
7. Heat things up.
Boost your metabolism with capsaicin, found in chili, habanero and jalapeno peppers. If you don’t like spicy flavors, have ginger, black pepper and hot mustard.
8. Skip the nighttime snack.
Your body burns fat while you sleep. Don’t interfere with that process.
9. Move it.
During sedentary periods, make it a point to get up every 30 minutes and move around. Do simple exercises, or just walk.
10. Control the stress in your life.
Under stress, you produce extra cortisol, and that increases fat. Figure out what kind of relaxation works for you.
11. Exercise smart.
Dr. Shemek recommends high-intensity-interval training. This form of exercise saves time and fires up your fat burn. Combine exercise with time in nature for mental as well as physical health.
12. Drink green tea.
Studies show green tea boosts metabolism and promotes fat burn.
13. Drink coffee or black tea.
Both coffee and black tea boost metabolism, as well. Enjoy them, but don’t overdo the caffeine.
14. Take your vitamin D3.
Vitamin D3 is important for muscle function and healthy insulin levels.
15. Avoid pesticides.
Researchers say pesticides are stored in fat cells, adding a toxic load to the body and slowing your metabolism. One study shows pesticides may cause weight gain. Stick to organic produce when possible, and always wash fruits and vegetables carefully.