“Inflammation is the silent killer” was a title first used by Time magazine back in February 2004. Many years later we continue to learn more about it and why lowering chronic inflammation is essential for good health.

What’s so bad about chronic inflammation?
There are two major types of inflammation. When we are injured, acute inflammation is the body’s way of healing itself. Once the healing is complete, the body returns inflammation levels to normal, the pain stops and we carry on with our lives. Chronic inflammation is different because it’s prolonged and persistent and may go on silently without pain. With chronic inflammation, the immune system can no longer turn it off. This can cause further systemic issues and potentially lead to degenerative disease. Dr. D’Brant from the American Academy of Anti-aging medicine and Dr. Bauer from the Mayo Clinic both agree that chronic inflammation can lead to serious conditions such as cancer, heart disease, heart attacks, Alzheimer’s, Parkinson’s, multiple sclerosis, autoimmune conditions, diabetes and more. Preventing and/or lowering chronic inflammation is essential to our health, so let’s look at some proven ways to reduce inflammation.

1. Alkalize your diet

According to the Journal of Environmental and Public Health, eating an alkaline diet rich in fruits and vegetables provides vitamins and minerals needed to raise our pH levels, which has been proven to reduce chronic disease and inflammation. You might want to add an organic greens food supplement to your morning routine for a healthy boost when you’re on the go.

2. Get Omega 3 fatty acids daily

One of the leading causes of inflammation is an excess of inflammatory Omega 6 oils in our diet (found primarily in vegetable oils and grains), with little of the anti-inflammatory Omega 3s to balance things out. Eating more Omega 3 rich foods such as flax seeds, hemp seeds, walnuts and a variety of fatty fish in your diet, while cutting down on Omega 6s is an ideal way to change those ratios and reduce inflammation. Omega 3 supplements are also available to ensure a regular and concentrated dose.

3. Fermented foods for the gut

Integrative medicine researchers have discovered that a healthy digestive system plays a key role in keeping our immune system balanced, which regulates inflammation. One of the best ways to support digestive health is to consume fermented foods and supplements, which contain naturally occurring probiotics, enzymes, bioavailable nutrients and prebiotics that feed us as well as the good bacteria in our gut.

4. Turmeric, turmeric and more turmeric

One of the most anti-inflammatory natural substances on the planet is turmeric root and it’s been used traditionally for centuries to fight inflammation. The University of Maryland Medical center reported that turmeric reduces inflammation in chronic diseases such as cancer, bowel disease, neurodegenerative disorders as well as heart disease. It also provides antioxidant support for cellular healing and balanced immune function.

5. Reducing stress

Lifestyle practices such as meditation, yoga, playfulness and sound sleep all lower chronically elevated stress hormones and elicit the relaxation response. This has been shown to reduce systemic inflammation while increasing healing and repair mechanisms within the body.

It’s important to remember that what we do most of the time is really what counts. Some like to use the 80/20 rule, where 80% of the time we’re working toward our health goals by adopting healthy habits and behaviors. As you feel better, you become more motivated to continue your journey. After all we deserve to feel our best.