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🌿 HEALTH HACK

‘Inflammation’ (What Is It + The Most Effective Ways To Reduce/Reverse It, Enhancing Your Health & Wellbeing!)

Believe it or not but ‘inflammation’ is actually a good thing (just like your body’s stress/fight-or-flight response is good & important)…

We can even go further & say that inflammation is one of the body's most amazing superpowers, helping you to effectively respond to & deal with threats such as cuts, scars, injury, or infections…

When you cut your finger or sprain your ankle for example, what happens?

It becomes red, it swells up & you feel the warmth, the pain, or discomfort in that affected area – these are visible signs indicating that ‘inflammation’ has kicked in…

And this response is obviously very important here…

It’s your body (your immune system) springing into action, bringing its army of special cells to attack & isolate invaders, protect us, to clean up debris and/or begin healing any injured tissue & organs…

And in a healthy body, this inflammation kicks into high gear when we need it… & then (just as importantly) it returns back to normal once health is restored – known as ‘acute inflammation’…

But unfortunately, this is not always what happens…

Sometimes, inflammation persists (usually fueled by unhealthy habits, as we’ll explore…) as a condition known as ‘chronic inflammation’ & this is where the issues occur…

Unlike ‘acute inflammation’ which helps your body heal… ‘chronic inflammation’ does not switch off & your immune system ends up being constantly active & ultimately doing more harm than good (as it begins attacking & actually damaging healthy body tissues & organs…)

In this week’s newsletter, we’re covering chronic inflammation & ways you can reduce/reverse/avoid it, making you healthier & happier.

Let’s dive in…

It’s not easy to pinpoint the cause of chronic inflammation because experts say that it occurs when the immune system goes awry…

But often it can be triggered by a number of factors:

• Lifestyle factors such as eating a diet that isn’t healthy, too little exercise, chronic stress, sleep problems, excessive alcohol consumption or smoking, as we’ll explore…

• Exposure to toxins, like pollution or industrial chemicals

• Autoimmune disorders such as rheumatoid arthritis or lupus

Like in our other newsletters, we’re going to focus on the elements that you can control & change…

6 Proven Ways To Reduce/Reverse Inflammation

Here are a few strategies to combat inflammation in the body & even help to reverse it:

1. Upgrading Your Diet

One of the most powerful tools to combat inflammation comes not from the pharmacy but from the grocery store…

Many studies have shown that components of foods or beverages may have ‘anti-inflammatory effects’

Food to include as part of your own ‘anti-inflammatory’ diet are:

• Vegetables: such as broccoli, kale, bell peppers, brussels sprouts, cabbage & cauliflower

• Fruit: especially deeply colored fruits like blueberries, pomegranates, grapes & cherries

• Healthy fats: like avocados & olives (you can also use olive or avocado oil as part of your cooking/meals)

• Fatty fish: such as salmon, sardines, mackerel, herring & anchovies

• Nuts & Seeds: which are high in omega-3s such as almonds, walnuts, pecans, flax seeds & chia seeds

• Spices such as turmeric, ginger, garlic, black pepper, cinnamon, etc

• Herbs: calendula, chamomile, oregano, mint, rosemary

• Fermented foods: yogurt, kefir, fermented cottage cheese, sauerkraut & kimchi

• Beverages: kombucha, black coffee, green tea or red wine…

Other foods are associated with an increased risk of chronic inflammation.

Consider minimizing/avoiding the following:

• Sugary beverages: such as soda, energy drinks & fruit juices as we covered in a previous newsletter.

• Refined carbs: like white bread & white pasta

• Fried foods: including many fast/junk food items

• Desserts: such as cookies, candy, cake & ice cream

• Processed meats: like hot dogs, bologna & sausages

• Processed snack foods: including crackers, chips & pretzels

• Certain oils: such as processed seed & vegetable oils like canola, soy & corn oil…

Next… going hand in hand with a good diet is…

2. Regular Exercise

The benefits of exercise are nearly endless & fighting inflammation is one of them...

When your muscles contract, your immune cells secrete a cytokine that has anti-inflammatory properties…

3. Prioritizing Your Sleep

While you’re sleeping, your body is hard at work repairing itself, which includes regulating inflammation…

A review of multiple studies found that people who experienced sleep disturbances & shorter sleep had higher levels of inflammation biomarkers, like C-reactive protein (CRP) that can lead to chronic health conditions…

Aim to get the recommended amount every night, which is 7 to 9 hours for adults… as well as ensure your sleep is of high quality.

We covered lifestyle & environmental factors that affect your sleep (& ways you can fall asleep easier & sleep better at night) in this other newsletter we wrote.

4. Managing Stress

When you experience stress day in & day out, it causes your hypothalamic-pituitary-adrenal (HPA) axis to secrete hormones that suppress your immune system & it can lead to chronic inflammation…

5. Avoid Smoking, Alcohol & Other Bad Habits

Toxins inhaled in cigarette smoke trigger inflammation in the airways, damage lung tissue & increase the risk of lung cancer & other health problems…

Also, alcohol disrupts the gut microbiome & can also contribute to chronic inflammation…

6. Watch Your Weight

Obesity is strongly linked to chronic inflammation & research shows that having excess fat tissue stimulates bodywide inflammation…

The good news is that even modest weight loss can reduce those inflammatory biomarkers & lower your risk for cardiovascular diseases & other chronic conditions…

Living an "anti-inflammatory life" isn't always easy…

By a certain age, most people have some degree of inflammation in their bodies…

The key is to keep it from becoming excessive…

And to minimize it through healthy habits such as the ones outlines above…

We also understand that this information isn’t exactly revolutionary, it’s basic but it’s the basics that work…

We’re always going to recommend nutrition, exercise, sleep & other foundational habits like this (over magic pills, potions, supplements, pharmaceutical drugs, etc that promise you the world but don’t actually work… or come with a list of side-effect) as this is what’s going to get you the best results over time 😃 

💭 QUOTE OF THE WEEK

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🌿 HERBAL REMEDY

‘Garlic’ (Or… The Timeless Herbal Remedy You Can Use To Fight Infection, Parasites & Stop Sickness)

Garlic has always been a potent herbal remedy that offers a multitude of health advantages... (also backed by an impressive array of scientific studies).

Here, we delve into the top 5 specific benefits that this remarkable herb brings to the table:

1. Cough Relief - Sometimes, the simplest remedies provide the most effective solutions. If you find yourself grappling with a persistent cough, consider the power of raw garlic…
   
   Its properties have proven to be more efficacious than common cough syrups.
   
   A raw garlic clove, when chewed, can promptly quell coughing, allowing for peaceful sleep until morning.
   

2. Heart Health - Garlic holds a significant place in promoting cardiovascular well-being. It addresses various cardiac issues, including high blood pressure.
   
   One of its remarkable attributes is its potential to reduce plaque buildup within the coronary arteries…
   
   Research suggests that incorporating Aged Garlic Extract as a supplement can notably diminish arterial plaque, even in individuals with metabolic syndrome.
   

3. Anticancer Properties - Extensive research highlights garlic's role in both cancer prevention & treatment.
   
   According to the National Cancer Institute, for example, garlic's antibacterial properties & its capacity to inhibit the formation of cancer-causing substances contribute to its protective effects.
   
   It’s multifaceted benefits include DNA repair enhancement, suppression of cell proliferation, & induction of cell death.
   

4. Parasite Combatant - Garlic's historical usage in warding off vampires parallels its efficacy in combating parasites. These organisms thrive by taking from their host without giving anything in return…
   
   Garlic's properties are potent enough to offer a solution…
   
   Incorporating garlic into your diet/food along with suitable herbal extracts, aids in ridding your body of parasites!
   

5. Diabetes & Cholesterol Management - Garlic's versatility extends to the management of common ailments like diabetes and high cholesterol.

Incorporating garlic into your daily routine might just be the flavorful boost your overall wellness needs.

Remember, embracing a diverse array of herbs & spices, each with its own remarkable benefits, contributes to a healthier lifestyle.