Beat Inflammation
Summer is and always has been my favorite time of year. Born on the solstice, I have a special relationship with the sun and the fire that occurs naturally in my constitution can be a powerful source for good in my life. That said, like many of my clients and friends, I find it can also sometimes feel hard to manage the heat.
A lot of people might notice more symptoms of inflammation this time of year, although the inflammation likely didn’t just occur. But as the external heat increases, the inner flame has a tendency to get stirred up, too. The issue with inflammation, besides being a source of discomfort (joint pain, fatigue, insomnia, low energy levels, GI issues, skin issues, brain fog, swollen lymph nodes, depression, anxiety, mood swings, mouth sores, weight gain or loss), is that it is linked to most chronic disease.
Our society is highly supportive of an inflammation increasing lifestyle as we move further and further towards convenience in all things. Who doesn’t love having your favorite meals delivered straight to your door to be enjoyed in front of your favorite television show? We all love and benefit from modern conveniences, but is it possible that they are making us unhealthy?
I like to encourage the 80/20 rule. 80% of the time, try to eat well and follow the rules for health that ring true for you and the other 20%, let loose! All that said, sometimes it can be harder to live in the 80% zone and summer is one of those times. Our schedules change and we travel and we tend to stay up later, socializing more and being fueled by the flame. It is a wonderful time of year and still, there are some simple ways to stay in balance and support a flame that serves rather than burns us!
Follow an Anti-Inflammatory Diet:
Enjoy fresh, whole, seasonal and local foods whenever possible.
Ideally, diets consist of about 20-30% proteins (nuts & meats), 30% fats (dairy, oils, meats and nuts), and 40-50% carbs (vegetables, fruits and grains).
Avoid the nightshade family at least until your inflammation is under control (eggplant, potato, peppers). While nightshades are, indeed, healthy and contain vitamins, minerals and nutrients that benefit us, they also contain alkaloid compounds that are known to increase inflammation. So, consider a break from them if you suspect inflammation.
Particularly in the summer and if you are suffering from inflammation, avoid hot, spicy, acidic and even fermented foods. Yogurt is the exception because it is cooling and grounding and can reduce inflammation. Avoid alcohol and caffeine, which are both highly inflammatory.
Consider eliminating gluten for a period of time to see how your body responds. While many people don’t notice the impact of gluten on the body, they may be susceptible to increased levels of inflammation as a result of poor gluten intake. When you are ready to reintroduce wheat products, do so mindfully and avoid products with too many foreign ingredients.
Avoid processed foods, particularly sugar, which are highly inflammatory.
Some of the best anti-inflammatory foods are sweet, vine ripened tomatoes (not in excess though, because they are technically from the nightshade family), apples, beets, cherries, rhubarb, spinach, citrus fruits, almonds, red grapes, ripe mango, fatty fish, yogurt, broccoli, avocado, ghee, coconut oil and coconut water, lime, cucumber, aloe, nuts and seeds.
Incorporate more omega 3 fatty acids. Walnuts, flaxseeds and fatty fish are great. Extra Virgin Olive Oil is also fantastic, although it should be cooked at low temps or added to foods after cooking.
Use cooling spices; coriander, fennel, fresh ginger, pippali and cardamom.
Some other important guidelines to keep in mind are:
Eat slowly, chewing your food to an even consistency.
Allow 3-4 hours between meals for full digestion to occur.
Walk 50 or more steps after a meal before sitting or lying down.
Get proper sleep.
Get enough movement; at least 30 minutes per day.
Manage stress with exercise, breathing exercises, meditation and stress reduction.
Practice abhyanga. Consider using an anti-inflammatory oil. Mahanarayan and Dhanwantaram are both great options.
Use anti-inflammaotry spices/herbs; ginger, turmeric, guggulu, ashwagandha and holy basil are great options.
Cleanse regularly. Note; many cleanses are not anti-inflammatory and can actually increase inflammation. Consult with an Ayurvedic Practitioner to find the right cleanse method for you.
Enjoy the delicious Mint Cooler recipe below to keep you cool this summer!
Hydrating Coconut Mint Cooler
Ingredients:
1 cup coconut water
a handful of fresh mint leaves
juice of half a lime
Instructions: Blend all ingredients until smooth. Serve chilled. This cooler is incredibly refreshing and helps keep Pitta in balance.
