Читать книгу Anti-Inflammatory Diet For Dummies - Artemis Morris - Страница 24

Creating an anti-inflammation diet is more than changing the foods you eat; it’s committing to a change in lifestyle to give you a healthier life. Here are a few areas of change that go hand-in-hand with the anti-inflammation diet:

 Exercise at least 45 minutes three times a week.

 Reduce stress and be mindful.

 Relearn how to cook; if you’re fond of deep-fried foods or even battered vegetables cooked in oil, get used to eating a little differently.

 Restock your kitchen with anti-inflammatory foods.

 Sleep well (at least seven to eight hours a night).

 Take time to eat and chew your food thoroughly.

Look at some of your habits or vices. Do you smoke? Drink? How much exercise do you get each day? Those are three big areas in which change — giving up smoking, reducing how much you drink, and increasing how much you exercise — can make a world of difference.

Physical activity helps with weight loss and maintenance, makes your heart work more efficiently, keeps your blood pressure in normal ranges, and reduces stress, a major factor in inflammation. Chronic stress depletes your body of the nutrients you need for your immune system to function properly. Get started with some meditation or yoga and take up a cardio workout to slow aging of the brain and build up your muscles and nerves. We discuss exercise and meditation in Chapter 19.