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If you want to rid your body of inflammation you need to start thinking about what you're putting into your body. But to truly win your battle against inflammation, you’ll need to change other aspects of your lifestyle as well. Here are 5 tips How To Reduce Inflammation In The Body.

I wasn't always taking good care of my body. A few years back, my unhealthy lifestyle almost cost me my health. I was morbidly obese for years, eating junk, stressing too much and moved too little. I neglected my health to the point that I almost ruined it completely. Only when some serious conditions started to pop up - I started experiencing constant pains all over my body, in my abdomen, head, joints, my back, my skin was in awful condition too - that's when my alarm sounded on. It was A WAKE-UP CALL for me. I got worried and I decided to change my life completely.

I found out that the cause of all this pains and aches, this awful condition is something called chronic inflammation and that our daily choices are at the root of that condition. As I moved from all these unhealthy life and turned to more balanced one, filled with HEALTHY real foods, I started to feel better. The aches and pains started to weaken. Chronic inflammation decreased and my body began to heal.

If you're somewhere on that path and want to learn more about this horrible condition, then it's good you're here reading this. In this post, I will cover some basics about chronic inflammation and how to reduce its impact on your health.

What is inflammation?

Inflammation is actually a good thing. It's the natural protective response of our immune system to something harmful like injury, bacteria or viruses. For example, if you cut your finger, your immune system will respond by sending white blood cells to repair the wound. These cells then trigger an acute, or temporary inflammatory response to aid the healing process. The process works similarly if you have an infection like the flu or pneumonia. So in these case, inflammation is essential - without it, injuries wouldn't heal and simple infections could be deadly.

But when inflammation sticks in our body for too long, it starts damaging our body and becomes potentially dangerous for our overall health. That is chronic inflammation, and in one word it's BAD. Chronic inflammation has been linked to almost every major disease - - like heart diseases, stroke, arthritis diabetes, autoimmune diseases, allergies, irritable bowel syndrome, even some cancers.

Chronic inflammation is triggered by many factors, but most of them are really within our control and can be avoided or replaced. Common causes of chronic inflammations are for example:

• poor food choices - like eating processed foods, too many factory farmed animal products, refined sugar and sugary drinks, trans fats and certain unhealthy saturated fats, excess use of alcohol
• unhealthy gut system
• food allergies
• chronic infections - like bacteria, viruses, yeast, parasites
• stress and exhaustion
• inactive lifestyle

When does chronic inflammation starts to be seriously dangerous? Well over time, if it's not treated, this chronic inflammation that's been going on in your body wears out your immune system which then may lead to developing various health issues and chronic diseases.

How To Reduce Inflammation In The Body

Chronic inflammation may sound scary - well it kinda is when you think about all these diseases, but don't be discouraged to actually do something about it. Because you surely CAN do something about it. With just a few simple lifestyle changes you can reduce inflammation in your body and regain your health.

Here are some simple choices that will make a big difference. This will help in keeping inflammation down or under control, so you can start living pain-free.

1. EAT HEALTHY FOODS

If you want to get rid your body of inflammation you need to start thinking about what you're putting into your body. Some foods make inflammation worse - like fried foods, refined sugar, white bread, pastry, and other foods that contain refined carbohydrates, soda, and sugary drinks, margarine and highly processed cooking oils. But there are also plenty of tasty anti-inflammatory foods that can make things better and help the body heal itself.

You should fill your plates with fatty fish loaded with anti-inflammatory omega 3 fatty acids, vegetables like broccoli, kale and cauliflower and other green leafy veggies, whole grains like brown rice, quinoa and bulgur, nuts, berries, and legumes - to lower levels of inflammation. These foods will fill your body with the vitamins, minerals, cancer-fighting antioxidants, and fibers that our body needs to recover. Also, spices like ginger and turmeric posses powerful anti-inflammatory properties. Include them in your daily meals too.

When you plan your meals and make a shopping list, remind yourself that fresh is always the best option. Fresh and seasonal fruits and veggies - organic if possible - have nutrients at their highest. And keep these healthier choices in mind when dining out, too.

You may want to read this:

• How to Start Meal Planning in 3 Simple Steps
• 5 Simple Diet Tweaks That Will Improve Your Health
• Seasonal Produce Guide: Eat healthy throughout all season

2. KEEP YOUR GUT HEALTHY

Healthy immunity starts with the healthy gut. In other words, if your gut is in bad shape, your immune system is in some serious trouble. So you should put your maximum effort to heal your gut and keep it in nice balance if you want to hold your inflammation under control.

Our gut is affected with bad diet and lack of good bacteria. A great way to start healing your gut is by taking daily probiotic or probiotic-rich food - like kefir, fermented foods, kombucha, yogurt, miso.

Check out some of these probiotic-rich recipes:

• Peanut Butter Greek Yogurt Parfait
• Orange Mango Turmeric Smoothie Bowl
• Grapefruit Ginger Smoothie

3. DRINK PLENTY OF WATER

Unfortunately, we are surrounded by toxins. In some cases, they can't even be avoided. Pesticides, heavy metals, air pollution, toxic chemicals in beauty products and home cleaning products, mold, etc. Exposure to these toxins have a huge impact on chronic inflammation. Keeping our body well hydrated is one of the key strategies to make sure the body is able to effectively detox itself from toxins.

Also, your cells require adequate hydration to function properly. In general, the more hydrated you are, the less inflammation will be present in your body. So keep your glasses full and your body well hydrated. Remember - water is the best!

4. TAKE TIME TO REST AND RELAX

It's not just the bad diet and toxins that affect our health and cause inflammation. Emotional health and stress play a big role in inflammation too. When we are stressed out our body produces the hormone cortisol which is like inflammation BFF. So lowering your anxiety and avoiding stuff that stresses you out is a great way to reduce inflammation. Try yoga, meditation, long walks, short walks - any walks. Do less technology and socialize more with people you love.

Also, don't forget to rest. Most doctors recommend 7 to 8 hours of sleep per night. Sleep deprivation ruins your immune system and fires up inflammation.

You may want to read this:

• 5 Ways To Keep Your Mind and Body Healthy
• Ways To Live Healthy With A Busy Schedule

5. LOSE WEIGHT AND MOVE MORE

The human body is designed for motion. This applies to just about every organ in our body - the bowels, urinary tract, circulation, muscles. Keeping our body in motion is what keeps the body healthy. When we become stagnant, totally couch-bound, then problems arise and we often get tons of inflammation.

Obesity is another cause of inflammation. So losing weight and adding exercise to your daily routine is not only important for overall health but also it helps to fight that nasty inflammation.

You don't have to run marathons. 30 minutes of moderate activity five days a week tames the flames.

Check this out and get your ass moving:

• 5 Ways To Lose Weight By Walking
• How To Start Walking For Weight Loss And Better Health
• 5 Weight Loss Tips That Really Works

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We all should thrive for health and wellness - meaning we all should choose to eat healthy every day, exercise more, relax and unwind. This is the key to healthy life. Even though inflammation and all the diseases associated with chronic inflammation sound scary, remember you can influence inflammation by following these simple strategies. You just have to decide that is time to take better care of your health.

How do you keep your body free from inflammation?  What are your favorite anti-inflammatory foods? Let me know in comments below. 

Xoxo, Natalie

Many foods can help keep your heart healthy and happily ticking. Some foods lower your blood pressure while others keep your cholesterol in line. Here are the TOP Foods That Help Keep Your Heart Healthy and happy. + FREE Heart Healthy Grocery Shopping List PRINTABLE.

High blood pressure is a major cardiovascular disease risk factor for many people around the globe. Having uncontrolled high blood pressure is one of the biggest risks for heart disease and stroke. High cholesterol can also increase the risk for heart disease. Having diabetes and obesity, smoking, eating unhealthy foods, and not getting enough physical activity can all contribute to developing heart disease. The good news is that heart disease can be prevented through healthy diet and lifestyle choices.

My father suffered a heart attack almost 20 years ago. That has changed his life but also affected our entire family. So heart health is a topic of much importance to me. A few years back I was on the same track as my father, leading one very unhealthy lifestyle with high chances to end up just like him - with lifelong heart disease. That made me thinking and pushed me to change my lifestyle.

February is Heart Month, and so it's a perfect time to talk about the risks of heart disease and steps you can take now to help your heart be healthy in the future. Many foods can help you with that. Some foods lower your blood pressure while others keep your cholesterol in line. Here are the Foods That Help Keep Your Heart Healthy and happy. These are all the foods I integrated into my daily healthy diet and hopefully made the impact on my heart health.

FISH HIGH IN OMEGA-3s

Fish are rich in lean protein and omega-3 fatty acids. Omega-3s are polyunsaturated fatty acids that help reducing inflammation and prevent cardiovascular diseases. Both omega-3 and omega-6 fatty acids are essential. But our daily diets don't supply us with body’s requirement of omega-3s. That's why eating fish high in omega-3s are so important. Salmon and other fatty fish like sardines and mackerel are the superstars of heart-healthy foods. Eating fatty fish at least twice a week is sooo good for our health.

NUTS AND SEEDS

A handful of nuts like walnuts or almonds will satisfy your hunger and in same time help your heart beating happily. They contain good-for-your-heart fibers, healthy unsaturated fats, and vitamin E, which all helps lowering bad cholesterol. Nuts and seeds - like chia seeds and flaxseeds are also an excellent source of omega-3 fats. You can have delicious Chocolate Peanut Butter Chia Seed Pudding loaded with healthy fats for breakfast in the morning. Or have one or two Lemon Turmeric Energy Balls as a quick snack in the office. You can also toss a few nuts into your Roast Pumpkin Pear Salad. Eatherway, you can't never go wrong with nuts and seeds.

WHOLE GRAINS

Whole grains are loaded with fibers, antioxidants, and other nutrients that help reduce the bad cholesterol levels, prevent inflammation and regulate blood pressure. All these help lowering the risk of fat accumulation, which in turn reduces the risk of heart or cardiovascular diseases. Other whole grains such as whole grain bread, whole grain pasta, and grits are also good for our heart. I suggest you always check food labels for those products making sure that they still contain the entire grain. I bet that having Peanut Butter Maca Overnight Oats for breakfast or delicious Carrot Cake Oatmeal Cookies for quick dessert or snack will make your heart (and tummy) very happy.

CITRUS FRUITS

We usually turn to citrus fruits - like oranges, grapefruits, and lemons for cold prevention. But these fruits are also a great food for your heart, thanks to two different nutrients: pectin and potassium. Pectin is a soluble fiber that blocks cholesterol absorption and protects the heart from scarring, while potassium helps keeping blood pressure in check. Orange Mango Turmeric Smoothie Bowl and Grapefruit Ginger Smoothie may be great for boosting your immunity, but also they are great for your healthy heart too.

GREEN VEGGIES

When it comes to your health, you really can't go wrong with veggies of any kind. But green vegetables they really give that extra boost to your heart. Green veggies - like kale, spinach, broccoli - are all high in carotenoids, a powerful antioxidant that helps your body get rid of harmful toxins. They're also high in fiber and contain tons of vitamins and minerals. You can stir fry your veggies, or have a bowl of salad. Don't be afraid to fill your plates with greens. Or you can make a delicious body-healing Spicy Broccoli Soup. Sooo healthy and so good.

LEGUMES

Legumes are not only an excellent source of proteins, fibers, vitamins and many minerals but also phytonutrients and cholesterol-lowering antioxidants that help reduce the risk of cardiovascular disease. Heart-healthy legumes include soy, chickpeas, beans, peas, lentils, black beans, kidney beans, etc. If you buy canned beans, look for low-sodium or no-salt-added varieties (sodium can raise your blood pressure). Rinse them in water to wash off any added salt. And then make a beautiful Arugula Beans Salad or Black Bean Corn and Avocado salsa. I dig that totally. Yum!

BERRIES

Blueberries, blackberries, strawberries, raspberries and all the other beautiful berries as well are loaded with powerful antioxidants - flavonoids that decrease blood pressure and dilate blood vessels keeping our blood evenly flowing thus preventing cardiac heart failure. They are also chock-full of heart-healthy phytonutrients and soluble fibers. Have rich Blueberry Banana Chia Smoothie or make nutrient-full Strawberry Ginger Smoothie Bowl. Add a handful of berries to yogurt for most delicious healthiest natural fruit yogurt treat. Your heart will jump for joy!

DARK CHOCOLATE

Raw cacao, the plant from which chocolate is made, is rich in flavanols, which helps lower your blood pressure and prevent blood clots. It is also full of powerful antioxidants, which keeps bad cholesterol from sticking to your artery walls. So having a piece of dark chocolate (the one that contains 80% or more cocoa and has NO refined sugars) is not only good for your mood but also for your heart. Yeey! I'm always in the mood for Cacao Turmeric Maca Hot Chocolate and I love to nibble a Chocolate Cinnamon Balls.

Unhealthy lifestyles are typically a family thing, and it's usually passed down through the generations. So don’t make it something that YOU just need to do. Make eating healthy a family change. Have your family participate and teach your kids to eat better and live healthier so they can then pass on to next generations. Be the example. Be the CHANGE. That way we can break the cycle of heart issues that so many families struggle with.

Grab FREE Heart Healthy Grocery Shopping List printable!

You can grab my free PDF copy of Heart Healthy Grocery Shopping List by clicking here. Print it and take it when you go for shopping next time. Make sure you fill your fridge and pantry with all the heart-healthy goodies.

Xoxo, Natalie