This means eating more colourful veggies, more probiotic foods and more omega 3 rich foods such as nuts or seafood. It also means eating less sugar, gluten and trans fats. Another observation is that the healthy foods serve us best well digested and absorbed.
This is where the ritual of food comes in. Lovingly cooking food, setting a proper table, sitting down, chewing well is equally important. Tip: try to cook one proper healthy meal a day with a proper sit-down and mindful eating.
Research shows aerobic exercise actually lowers inflammatory markers – a combination of aerobic and muscular work also lowers inflammation. Tip: Exercise every day, even if it is only a rapid walk. Each bout of exercise helps.
Try walks, embracing regular breaks cuts the stress hormone cortisol which can deregulate the immune system. Daily short pauses with deep breathing, thankfulness lists, yoga, and mindfulness. And a good night’s sleep. Tip: Try being in bed no later than 10.30 pm, to enjoy the cortisol dip at 11 pm. Add a small late afternoon rest of 5-10 min of meditation, deep breathing, yoga.
Strong positive emotions like awe can actually lower inflammatory markers in saliva. Whether you spend time in beautiful nature, with awe inspiring music, great art or if you are doing things in your community for others, or being spiritual or doing charitable deeds- you can be healing yourself.
Offering yourself for the greater good can thus lower inflammatory markers. Concrete tip: Make a playlist that gives you some proper goose bumps. Spend time every day in nature, with that music in your ears. Do something for the greater good, whether at a charity, or event once a week.