2 Simple Tips To Reduce Inflammation Naturally

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There are lots of things we can do to reduce inflammation but let’s keep today’s post short and sweet with 2 simple and highly effective tips that you can do right NOW to reduce inflammation naturally.

1. Increase Your Intake of Long chain n-3 fatty acids

Omega 3 fats decrease gene expression of many inflammatory markers, they help reduce fat cells and are a very potent anti inflammatories.

Essentially there are 2 ways to increase Omega 3s, through supplements and through dietary sources.

The most common way to take these is in supplement form such as cod liver oil or other fish oils. Krill oil is also an omega 3 and can be taken in supplement form.

Flaxseed oil capsules are the vegetarian version or for those who can’t stand the taste of fish capsules.

Then focus on increasing these food sources as they all contain high amounts of omega 3:

• Mackarel
• Herring – pacific
• Red salmon fillets with skin- sockeye alaska
• Sablefish
• Pink salmon canned
• Tinned sardines-atlantic
• Trout rainbow
• Farmed pink salmon
• Halibut fish
• Tuna canned in water

Eating a serve of fish at least twice a week is best to aim for. Canned salmon and tuna is a great way to include fish at a fraction of the cost.

Try these simple salmon patties or this easy salmon salad.

2. Increase Your Vegetable Intake

Vegetables contain various components that reduce inflammation – magnesium, fibre, folate, antioxidants, vitamin C, beta carotene, plant plyphenols, flavonoids and other things. So increasing your vegetable intake is one super simple way to decrease inflammation and it works!

Start eating more veggies!

That doesn’t mean boring and tasteless and it doesn’t mean just eating steamed veggies every night. There are so many ways to include veggies and really interesting ways to cook them so if you don’t know how, then learn because eating veggies really is one of the easiest, most cost effective, and practical ways to reduce inflammation and improve your health on so many levels.

Here are a few salads you could try:

Chicken and broccoli salad

Tabbouleh salad

Roast salad

So there are your 2 practical and highly effective things you can do right now. Eat more omega3 and/or take supplements. And eat loads more veggies.

These may seem like 2 simple tips (the whole point) but the key is putting them into practice and if do you will definitely notice a difference.

Jedha

Nutritionist & Health Coach

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