Healthy foods have the effect of relieving overdoing
My experience has taught me that the four foundations of health are physical, mental, emotional, and spiritual. Physical health is fundamental, and most people agree that a balance of proper nutrition, exercise, self-care, and rest are essential components of overall well-being.
This winter I decluttered and repainted almost every room in my home, including my art studio. Being busy has allowed me to accomplish the tasks I need to accomplish and redecorate my home for a new chapter in my life. With the onset of spring, I went outside and started tending to my garden by raking the lawn and flower beds and collecting fallen branches. I'm looking forward to seeing the 180 daffodils and 180 irises that I planted in November bloom. Busyness, once a necessary coping mechanism, has now become a dangerous habit. My pain escalated to new levels due to overactivity.
I'm 66 years old and have the brain of a 33 year old.
“I can.”
“Okay, you can do that next time.”
“Maybe we should try something like this?”
“I'll do just one more thing.”
“one more.”
“one more.”
After months of activity after activity, my body decided it wasn't going to cooperate anymore.
Inflammation is a healthy immune system response to harmful stimuli such as pathogens such as viruses and bacteria, damaged cells, and toxic compounds. When inflammation occurs, chemicals from the body's white blood cells enter the bloodstream and protect the body from invaders. This increases blood flow to the area of injury or infection.
In some cases, inflammation can persist even when the body is not under threat. At that point, chronic inflammation becomes your enemy. Chronic inflammation is associated with many diseases. In my case, the combination of mental stress and constant, repetitive physical activity caused severe pain and chronic inflammation.
Doctors are learning that one of the best ways to reduce inflammation is to keep it in the refrigerator, not in the medicine cabinet. Lifestyle changes including anti-inflammatory foods. Reduce sweets, salty foods, fried foods, processed foods, and red meat. Increase dietary fiber and limit alcohol. Be physically active. And getting quality sleep can reduce or eliminate inflammation in the long term. Anti-inflammatory diets reduce chronic inflammation.
one day at a time
When I hear the word diet, I hesitate. I focus on my many failed attempts to lose weight to improve my bad eating habits. What has worked for me over the past few months as I have been grieving a deep loss is to put one foot in front of the other and focus on doing my best, one day at a time. And I am learning to accept that today's best is enough. Based on the positive results of this strategy, applying it to new lifestyle changes seems like a great idea. Pain is a great motivator for change.
Anti-inflammatory foods include green leafy vegetables such as spinach, kale, and collards. Nuts such as almonds and walnuts. Avocado, tomatoes and mushrooms. Fatty fish such as salmon, mackerel, tuna, and sardines. Fruits such as strawberries, blueberries, cherries, grapes, and oranges. And my new favorite, dark chocolate.
Omega-3 fatty acids are “healthy fats” that support heart health and lower cholesterol. Polyphenols are organic compounds found abundantly in plants. A growing body of research indicates that polyphenol intake may play an important role in health through the regulation of metabolism, weight, chronic disease, and cell proliferation. Antioxidants are found in plant foods. These are natural molecules that help neutralize harmful free radicals, a type of unstable molecule that can cause cell damage and disease.
In addition to fish, eggs and olive oil are also easy ways to get omega-3s. Magnesium-rich bananas strengthen bones and reduce arthritis symptoms. Spinach and kale also contain iron, which can help fight anemia caused by anti-inflammatory drugs. Low-fat yogurt reduces inflammation by improving the integrity of the intestinal lining. Strengthening this tissue layer prevents toxins from entering the bloodstream and promoting inflammation.
favorite comfort food
Chocolate is my favorite comfort food. Abandoning it is not an option at this point. It turns out that high-quality dark chocolate with a high cocoa content is very nutritious. Enriched with moderate amounts of soluble fiber and minerals, they reduce the risk of heart disease and diabetes, prevent blood clots, improve memory, lower cholesterol, and even protect against certain types of cancer. To do. It can improve the quality of your sleep by increasing the production of serotonin, a neurotransmitter associated with feelings of calmness and relaxation. The antioxidants found in dark chocolate can help reduce stress levels and help you fall asleep faster. While you may need to limit portions to watch your waistline, it's great news to know that your favorite snacks have health benefits.
My one meal a day lifestyle became a one meal, one meal strategy. Instead of my favorite milk chocolate (which I tend to eat way too much at this time of year), I made an organic dark chocolate nonpareil. The same shop also sold fresh spinach from local farms. Across the street, my favorite cheese shop came calling. While most dairy products can cause inflammation, a limited amount of aged Roquefort can lower cholesterol levels and help prevent inflammation of the arteries and blood clotting in veins and arteries. I bought strawberries, frozen mixed berries, and clementines at the supermarket.
When I got home, I made a fruit salad using the apples, clementines, bananas, and strawberries I had on hand. A handful of walnuts and six multigrain crackers with cheese made for a satisfying snack while watching golf on TV. For dinner, I grilled the salmon with lemon juice and olive oil and served it with a spinach salad topped with almond slices. I continued to enjoy the blue cheese dressing, but diluted it with a low-fat raspberry vinaigrette that I also had on hand. I enjoy improving my nutritional habits little by little by incorporating satisfying choices that keep me moving in a healthy direction.
And still…
However, I didn't sleep well last night. I couldn't sleep because of the aches and pains. Just one day of an anti-inflammatory diet won't cure it, but a consistent effort to add more anti-inflammatory foods to each meal will. My desire to reduce pain keeps me motivated until the new habit becomes a habit.
This morning I woke up and toasted a spinach and berry smoothie and my friend Bev's Irish soda bread. The smoothie was surprisingly delicious. I saved some extra for tomorrow so I can have something healthy on hand instead of a snack. I was surprised to learn about the health benefits of Irish soda bread. Low in saturated fat and cholesterol, high in fiber, and sugar-free, it helps maintain weight while reducing the risk of inflammatory diseases, heart disease, and diabetes.
Just as importantly, I'm trying hard to drink more water and take a multivitamin every day. Drive, consistency, and an honest desire to be the best version of myself are the best self-care recipes I can use as I continue on my journey through life.
Anyone want juice and tea?
You can make anti-inflammatory juices and teas at home.
ginger apple juice
Ginger's health-promoting properties are well known. Ginger's anti-inflammatory properties reduce muscle soreness after intense exercise.
Add to juicer, high-speed blender, or food processor.
- A large handful of parsley
- 2 cups spinach
- 1 green apple
- 1 small cucumber
- 2-3 celery stalks
- 1-2 inches of ginger
Tip: If you use a food processor or blender and don't want the pulp, you can strain the juice after it liquefies.
pineapple peel tea
Bromelain, a digestive enzyme found in pineapple, has anti-inflammatory and analgesic properties. This is helpful when you have an infection, such as a sinus infection, or an injury, such as a sprain or burn. It also relieves joint pain caused by osteoarthritis. The vitamin C found in pineapple juice also keeps inflammation levels low.
Add to spaghetti pot:
- Fresh, well-washed pineapple skin and core (excluding leaves and bottom of stem)
- enough water to cover (about 8 cups)
- 1-2 inches of ginger, peeled and sliced
- 1 teaspoon turmeric
- Honey, maple syrup, or other natural sweetener of your choice
- cinnamon flavor
Bring to a boil and simmer until the tea is rich in color and flavor. distortion. Pour into a glass jar and store in the refrigerator for 1 week to 10 days. Reheat in the microwave or on the stove.
Tip: Pineapples are often on sale and are cheaper and healthier than canned ones. When the pineapple is ripe and one of the leaves falls off easily, it's ready to be peeled and eaten.
spinach berry smoothie
The best smoothies are the ones that taste good to you. experiment. Fresh or frozen berries for sweetness, bananas as thickeners, milk, yogurt, and/or fruit juice to increase consistency, and spinach, kale, ginger, etc. to aid digestion. Add protein powder, flax or wheat germ. I made this for breakfast this morning, and it made about 2 servings.
Add to blender.
- 1 cup fresh spinach, washed and spine removed
- 1 cup non-dairy milk
- 1 cup frozen mixed berries
- 1 cup unsweetened cranberry juice
- 1 teaspoon turmeric
- 1 bag of protein powder
Mix all ingredients together using the “liquify setting”. Store leftovers in a glass jar or airtight container.
Doctors are learning that one of the best ways to reduce inflammation is to keep it in the refrigerator, not in the medicine cabinet. Photo by Liz Egan
My one meal a day lifestyle became a one meal, one meal strategy. Photo by Liz Egan
Chocolate is my favorite comfort food. Abandoning it is not an option at this point. It turns out that high-quality dark chocolate with a high cocoa content is very nutritious. Photo by Liz Egan
One of my local markets sold locally grown spinach. Photo by Liz Egan
The best smoothies are the ones that taste good to you. experiment. Photo by Liz Egan
