Why Are You Always Sick?

Catches all colds that come your way? Still feeling tired after a good night’s rest? Pay attention to the feeling of your body always being “fighting something”? This is not a problem that you are facing alone and it may be so that it’s not as difficult as you’re making it out to be.

The reality is that many of the folks who are always sick may have something going on in their body which is known as inflammation. A little bit of inflammation is just what your body needs, but a lot of it – particularly the fight-or-flight variety that remains in the system – slowly drains your energy, your immune system and how you feel on a daily basis.

The good news? One of the strongest weapons at your disposal is the food you place on your plate. There is no such thing as a strict anti-inflammatory diet and it is not a give-up diet! It’s about making constant decisions to feed your body soothing food, rather than exciting food.

So let’s get it in basic terms.

What Is Inflammation – And Why Does It Make You Feel So Bad?

Imagine inflammation as a fire alarm going off in you. When you have a cut, or catch a virus, or eat something that isn’t right your body sends off this alarm to help the problem area. This is a good form of inflammation – appears when needed, performs the function, disappears.

Now the trouble is. If the alarm doesn’t turn off – it may be due to stress, sleeping poorly, eating processed foods or other unhealthy behaviors – your body remains constantly alert. Chronic inflammation is what it is known as, and it slowly weakens your body’s immune system, your digestion, your energy, and so on.

Once you know the reason for inflammation, you can begin to fix it.

Common Causes of Inflammation You Might Be Ignoring

When most people think of the word inflammation, they think of injury. However, here are the daily reasons that you may not be aware of:

• Overindulging in processed foods – Such as chips, fast food, packaged snacks and sugar-sweetened drinks are some of the main culprits of inflammation
• High sugar intake – Makes blood sugar rise causing an environment in which inflammation sails the high seas
• Chronic stress – A constant state of stress, body on guard at all times
• Poor sleep – Your body repairs and resets during sleep and without sleep, inflammation builds up
• Sitting for long periods – Sitting for extended periods of time reduces your body’s natural inflammatory response mechanisms
• Gut problems – this one is huge, and we will talk about it next

Is Gut Inflammation Secretly Running Your Life?

Most people don’t realize that a big portion of their immune system is in their gut. When gut inflammation and discomfort are present, then all the other systems are affected as well.

Gut inflammation occurs due to irritation of the lining of your digestive system, whether from bad food choices, stress, antibiotics, or lack of fiber. If you have an inflamed gut, you may experience:

• Stomach discomfort or bloating frequently or often
• Frequent illness compared to others
• Low energy, no control (mild fogginess)
• Acne or rash on the skin
• Wheezing or out of breath for no reason

What happens in your belly really affects your mood. Food can be your first step to healing the gut and thus the whole body – this is often the case.

The Best Anti-Inflammatory Diet: What Does It Actually Look Like?

The best anti-inflammatory diet is a simple diet. It’s not about counting calories or about following the latest diet craze. It’s as simple as that – eating real, whole food – food that your great-grandparents would know.

Here is the basic idea:

Eat more of:

• A rainbow of vegetables and fruits
• Avoid refined starches, instead substitute whole grains such as oats, brown rice or quinoa
• Ripe fruits such as olive oil and avocado
• Salmon, sardines, and mackerel are examples of fatty fish
• Nuts and seeds
• Herbs and spices such as turmeric and ginger
• Legumes such as beans and lentils

Eat less of:

• Fat-free bread or pasta, and simple carbs
• Beverages containing added sugar, and candy
• Fried and fast food
• Meats that are canned or processed, such as hotdogs and deli pieces
• Vegetable fat that is rich in the omega-6 fats

It is not a diet that you need to be bored with or to not be able to afford. Little frequent changes over time add up to a big change over time.

Top Anti-Inflammatory Foods That Belong on Your Plate

Let’s discuss what really matters – the Anti-Inflammatory foods that your body loves

Berries

The natural compounds in blueberries, strawberries and raspberries help to reduce inflammation. Add them to your morning oats or have them as a snack.

Olive Oil

A compound in Extra Virgin Olive Oil has similar effects to regular painkillers – naturally. Drizzle on salads, veggies or light cooking.

Fatty Fish

Salmon, mackerel, and sardines are rich in omega-3 fatty acids – one of the most studied natural anti-inflammatory nutrients out there. Try to eat 2-3 times per week.

Leafy Greens & Broccoli

Vitamins and natural compounds in spinach, kale and broccoli help ward off cell damage that leads to inflammation.

Garlic & Onions

These are more than simply flavour enhancers. Garlic and onions are well known and have been used for centuries as powerful home remedies for inflammation – and science is catching on.

Turmeric

Turmeric is likely the most popular food known for its medicinal properties in treating inflammation. The active compound in it – curcumin – is incredibly effective at reducing inflammation. Included in soups, rice, smoothies or hot milk.

Ginger

Ginger is warm, soothing and highly anti-inflammatory. One of the most easy and quick home remedies for inflammation you can brew today is fresh ginger tea.

Beans & Lentils

Legumes are affordable, filling, and rich in fiber – they can help you increase the amount of good bacteria in your gut over time.

Natural Ways to Reduce Inflammation Beyond Just Food

Food is the foundation, but there are other natural methods to reduce inflammation that go along with your diet:

• Exercising regularly – Even a half a day walk can help your body cope with inflammation more easily
• Prioritize sleep – Aim for 7- 9 hours; this is when your body heals and resets
• Take control of stress – Use deep breathing, journaling, prayer or even getting outside to manage stress hormones
• Eat more water – Anything will be more painful when dehydrated, including inflammation
• Have a short detox from screens – Overstimulation increases cortisol (stress hormone) leading to inflammation.
• Take in the sun – Vitamin D has a hidden but powerful anti-inflammatory role

The little things produce big things over the long term.

Simple Home Remedies for Inflammation That Actually Help

There is no need for costly supplements and programs that are complex. Most likely, some of the best home treatments for inflammation are hiding in your kitchen:

• Golden milk – Is a warm milk made with turmeric, black pepper and a bit of honey
• Ginger lemon tea – Slice fresh ginger, steep it in hot water, mix with lemon and honey
• Diluted Apple Cider Vinegar – This age-old new remedy aids digestion
• Bone broth – Drink it as a hot beverage, it’s very calming to the gut
• Moringa powder – Increasingly popular in India and around the world for its powerful anti-inflammatory properties
• Amla (Indian Gooseberry): Rich in vitamin C and also contains natural antioxidants, amla is one of the most potent anti-inflammatory foods used in Ayurvedic remedies