Inflammation and Anti-inflammation

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Infection and inflammation are often used interchangeably, but they’re not the same. The difference between an infection and an inflammation is that an infection is an attack by microorganisms; this could be a virus, bacteria, or fungal attack on the body, as with colds, sore throats, and pneumonia. Inflammations are non-bacterial: an irritation, pain, swelling, fever, etc.

2018 June

Costa del Sol, S.L.

Newsletter

Inflammation and

Anti-inflammation

Infection and inflammation are often used interchangeably,

but they’re not the same.

The difference between an infection and an inflammation

is that an infection is an attack by microorganisms;

this could be a virus, bacteria, or fungal

attack on the body, as with colds, sore throats, and

pneumonia.

Inflammations are non-bacterial: an irritation, pain,

swelling, fever, etc.

By Anni Dahms

Owner of the retail chain

ANNI’s VITAL SHOP. Nurse- &

Health specialist, Biopath

and Nutritional Adviser.

Both conditions are often

categorized as inflammation,

and this can seem quite confusing.

Inflammations are an

extremely vital part of our

immune system, and they

often disappear rather quickly.

However, sometimes an

inflammation can become

chronic. This might be a

result of mistreating your

body: Too little exercise,

smoking, contaminated air,

stress, poor diet etc., which

means the immune system

has to take on more than it

can handle.

It is the opinion of many

medical researchers, that

inflammations can lead to

a myriad of illnesses. For

instance, it affects our bodies

negatively and advances our

aging process.

New research suggests that

inflammation can be linked

to many of our modern-day

epidemics, such as cancer,

heart disease, diabetes, joint

problems, and psychological

illnesses. There are even

scientists that are linking

inflammation to depression.

By making sure that we

have healthy lifestyles, we

can improve our everyday

and feel strong, happy, and

at ease. We can, by living

healthier, slow down aging

and reverse the deterioration

of the body.

When I say healthy lifestyles,

I don’t just mean healthy

foods. I mean the whole

package: a proper way of

life with plenty of exercise,

gratefulness, and good eating

habits…combined with

good sleep patterns.

Ayurvedic medicine says that

stress is diminished through

a proper circadian rhythm.

This entails that you go to

bed at 22:00 and wake up

with the sun.

Speaking of—I have recently

read a powerful quote

from the father of Indian

medicine. He announced,

“Ayurveda is the holy science

of life and benefits all mankind,

both in this life and the

next.”

It’s alright if it is challenging

for you to change your lifestyle,

but it should never

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ecome another stress factor.

There must still be room for a

normal life.

If you have many things that

you would like to change,

split them into smaller bites.

Also, for instance, tell yourself

that you are on your way to

an anti-inflammatory lifestyle,

then you have a better

chance that your changes will

be permanent. If the changes

feel difficult to maintain, then

think of the upsides of preventing

a sickness rather than

curing them.

You can get a degree of

inflammation measured with

a CRP(C-reactive-protein), it is

a substance, which is formed

by inflammation in the liver.

CRP is measured in the blood,

so a blood test could give

some clarity.

The diet

Your body and mine—the

bodies of everyone, are built

by the food we consume and

absorb. Going all the way

back to Hippocrates, who

wisely said, “We must consider

our food medicine, and our

medicine food,” shows us just

how true this is.

You will experience that an

anti-inflammatory diet will

do you good, and strengthen

your immune system, whilst

making you feel better, both

physically and mentally.

Personally, I tend to eat my

emotions from time to time.

Especially when I’m worried,

stressed, sorry, or just plain

tired. I’m constantly working

on getting more discipline

into my food habits and think

I’m seeing progress. The good

thing is that I feel it as a negative

experience when I mess

up. On the other hand, I also

instantly feel good when I’m

eating correctly.

It might be a good idea to

plan your meals one week

ahead of time.

Eat plenty of fiber rich foods,

such as vegetables. The fiber

in your food, will help stabilize

your blood sugar.

Most vegetables work as an

anti-inflammatory. Make sure

that you get lots of colors into

your everyday meals. It is a

joy for the eye and therefore a

joy for your digestive system.

Vegetables also have their

own healthy properties, like

eggplant, broccoli, all kinds

of kale, onions, peppers of all

colors, tomatoes, all types of

lettuces, and beets.

Use the vegetables in

smoothies, as raw food,

baked, roasted, or in vegetable

soups, and perhaps mixed

with red lentils, which will fill

you up and tastes lovely. Vary

your approach as you see fit,

and consider using almond

milk for your smoothies.

Make sure that your food has

a delightful taste, preferably

with a variety of spices.

You can make many great

sauces with avocado, tomato,

garlic, plenty of herbs, olive

oil, and lemon juice. There

are many herbs that have

an anti-inflammatory effect

(for instance thyme, oregano,

rosemary, ginger, basil,

chili, turmeric, coriander, and

capers) on your body. The

options are only limited by

your imagination.

Consume nuts and almonds

together with seeds such

as sesame (perhaps in the

form of tahini) that are rich in

omega-3. Be aware that you

can also get almonds through

almond milk and almond

butter. The same is true for a

variety of other nuts.

You should also enjoy berries,

fruits, and legumes. They do

not only work as a natural

anti-inflammatory, but are

also a source of antioxidants.

Anti-inflammatory fruits and

berries are: pineapple, apricot,

blueberry, lemon, cherry,

melon, apple, raspberry,

papaya, and others.

For your general health it is

beneficial to eat 5 - 6 small

meals daily. It is good to start

your day with a glass of warm

water with some lemon.

Make sure that your meals

are prepared with quality

ingredients, homecooked and

chosen with careful consideration.

Include quinoa and

chia seeds in your daily cooking.

You can find many easyto-follow

recipes online.

When I gave courses on nutrition,

I always asked the participants

to write down what

they had eaten and drunk in

the 3 days prior. From that we

could often discover what our

weaknesses and strengths

were, and where it was

important to change.

It can be a good idea to do

the same for yourself, and

perhaps one or more of

you friends, whom are also

interested in eating a inflammation

lowering diet. It is

very likely that as a group

following the diet, you have a

higher chance of success.

Stay away from foods containing

gluten, dairy products

with lactose, and sugar. Feel

for yourself which dairy products

you can tolerate, such as

yogurt.

Don’t drink too much wine,

but it is beneficial to enjoy a

single glass occasionally. Red

wine is anti-inflammatory.

Do not drink more than

one cup of coffee daily, but

instead enjoy one of the

many interesting tees, such as

green tea, matcha, turmeric,

nettles, dandelion, rooibos,

and licorice.

Using olive oil is very healthy,

use the one that is as dark

green as possible. Also enjoy

ecological butter on your

bread responsibly. This also

contains omega-3 oils.

Avocado and coconut oil are

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also great and healthy sources

of fat.

Eat a little bit of light meat

and fish, preferable fat fish,

such as salmon, mackerel,

and herring.

If you need some bread, then

consider baking it yourself

with, for instance, buckwheat,

desiccated coconut, or

almond flour.

Dietary supplements

• Make sure to get plenty of

omega-3 oils. Experts believe

that 3 - 5 grams of fish oil, can

help reduce inflammations.

Omega-3 oils are basically

miracle oils. They help with

many things, from being

anti-inflammatory, to fighting

wrinkles, stress, and anxiety.

Omega-3 oils are seen as

essential. This means that

we cannot form them in our

body ourselves, but they have

to be supplied with food or as

a dietary supplement.

• Stay away from the many

bad omega-6 oils, which can

start to create inflammations

in your body.

• Probiotics are living microorganisms,

also called lactic

acid bacteria; they, too, have

an anti-inflammatory effect.

It is important to strengthen

your intestinal flora. When

you buy probiotics, then

it might be a good idea to

change the labels, which

often contain different intestinal

bacteria. There are new

discoveries being made every

day about the importance of

the intestinal flora. 80% of our

immune system originates

from our intestinal system.

• Take a high quality and

versatile vitamin/mineral

product.

• Supplement with extra

vitamin-C, ideally with bioflavonoids.

• Vitamin-E is good for antioxidants.

• Selenium works especially

well with vitamin-E.

• Ginger is anti-inflammatory.

• Curcumin from turmeric is

generally strengthening, and

anti-inflammatory.

• Garlic is also part of the

anti-inflammatory family.

Tips

To live an anti-inflammatory

lifestyle has been a long and

interesting journey for me. It

came with many experiences,

quite a few stops, and a

few too long breaks, before

picking up where I left off. I

have discovered that it really

pays off to keep a low level

of inflammation in the body,

which has become realistic

for me, even with a busy lifestyle.

I have neither the time

nor the energy for a great

health revolution, but I try my

best in my daily life.

• Even though food and

supplements are important,

there are also many other factors,

which play a role in an

anti-inflammatory lifestyle.

• Exercise is important.

Exercise strengthens the

immune system and works

anti-inflammatory as well.

You should get some sort of

exercise at least once a day.

It could for instance be a mix

between strength training

and stretching exercises,

which improves your flexibility.

Make sure that all your

muscle groups are moved.

It should be exercise that

suits you – the exercise

should not be exaggerated;

this could have the opposite

effect. It might be worthwhile

getting a personal trainer

whose focus is on you. If you

have a trainer once a week,

you can continue on your

own 3 - 4 times a week.

• If you are more stressed

than you ought to be, stop

what you are doing and revisit

your approach to the situation.

Perhaps you should start

doing yoga. Speak to your

yoga teacher about which

kind of yoga could be beneficial

to you.

• Be grateful. Use your eyes

and senses to notice all the

beauty that surrounds you.

• Make a conscious effort to

bring joy into your life.

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