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5 Steps for Living an Anti-inflammatory Lifestyle
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Chronic, systemic inflammation is the type of inflammation that lingers on in the body and damages our cells and our tissues. It can play a huge role in numerous health conditions from cardiovascular disease to diabetes, cancers, and even osteoporosis. Luckily, there are things you can do to put out the fire!

5 Steps to Dousing the Flames

1. Flip the Switch on Stress

One thing that causes inflammation is chronic emotional stress. When we are stressed out it activates our sympathetic nervous system. Our sympathetic nervous system is known as our fight or flight nervous system. When it becomes activated, our body thinks that we are under attack. The sympathetic nervous system revs up our system to get it ready to either fight off the attack or run from it. And one of the ways that it revs up our system is to produce cortisol and other inflammatory proteins. These chemicals are beneficial when we are experiencing short-term stress. However, if they linger as they do with chronic, ongoing stress, they can damage the body and create systemic inflammation.

Having a toolbox of stress-reducing techniques can flip the switch on stress and bring calm to the system. The mind-body techniques such as deep breathing, mindfulness, meditation, Yoga, have all been demonstrated to have a powerful effect for reducing mental stress and relieving inflammatory conditions. My go-to when I am feeling stressed is deep breathing, especially deep breathing with a very slow exhalation. Deep breathing helps to stimulate the vagus nerve. The vagus nerve runs from the brain through the neck and chest area and down to the abdomen and helps to regulate digestion, heart rate, and respiratory rate. When you stimulate the vagus nerve through deep breathing it can lower your heart rate, lower blood pressure, helps to regulate cortisol levels, and suppress inflammation. We are all faced with stress, and that’s not going to change, but what can change is having ways to handle the stress so it doesn’t become chronic and damaging.

2. Engage in Exercise

Exercise also helps to decrease inflammation. As reported in ScienceDaily, a study published in the journal  Brain, Behavior and Immunity showed that as little as 20 minutes of exercise reduces inflammation. The exercise doesn’t need to be intense and even 20 minutes of moderate exercise, like walking, can have anti-inflammatory effects. Additionally, regular exercise helps to reduce stress as well as fat mass. Fat, especially abdominal fat, produces inflammatory proteins that contribute to systemic inflammation. Any activity that reduces abdominal fat will reduce systemic inflammation.

3. Get some Solid Sleep 

There is a lot of strong evidence that shows a lack of sleep raises levels of inflammation in the body. In fact, a study published back in 2010 revealed that people who sleep poorly or don’t get enough sleep to have higher levels of inflammation. Try your best to get between 7-9 hours of sleep at night. If you struggle with sleep, reach out to your health care practitioner to explore ways to help you get a better night’s sleep.

4. Get your Gut Checked

Another important issue when it comes to combating systemic inflammation is gut health. Digestive and gut dysfunction is one of the greatest contributors to chronic inflammation. Conditions like leaky gut and gut dysbiosis have far-reaching effects throughout the body, from your brain to your bones. If you have symptoms of gas, bloating, indigestion, chronic constipation, brain fog, mood issues, or joint and muscle aches and pains, please get your gut checked.

5. Follow an Anti-inflammatory Diet

Following an anti-inflammatory diet can help support healing if inflammation already exists as well as prevent chronic inflammation in the future. You have to avoid heavily processed, packaged foods with salt and sugar and refined carbohydrates, and pro-inflammatory vegetable oils like corn, sunflower, safflower, and soy. All of these types of food will fuel inflammation.

An anti-inflammatory diet is rich in vegetables, fruits, legumes, nuts, whole grains, and fatty fish. Some of the top vegetables and fruits for reducing inflammation are green leafy vegetables, cruciferous vegetables, garlic, onions, and fruits such as citrus fruits and berries. It is really important to get enough omega 3 fatty acids from foods like wild-caught salmon or sardines as well as flax seeds, chia seeds, and walnuts. There are also many wonderful anti-inflammatory herbs like turmeric, ginger, rosemary, sage, oregano, and cinnamon that can be used to spice up your meals and turn down the heat.

Click Here for a complete guide to the Anti-Inflammatory diet.

Following these lifestyle principles will help to heal and prevent systemic inflammation that can contribute to disease, aging, and osteoporosis.

If you are interested to see if inflammation may be contributing to your health issues, I would recommend filling out the Inflammatory Index Questionnaire to get a baseline of your symptoms. Then after following the principles of an anti-inflammatory lifestyle for several months, retake the questionnaire to see how your symptoms have changed. 

Click Here for the Inflammatory Index Questionnaire

Please reach out if I can help you!

 

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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