REVERSE THE AGEING PROCESS PART 2 - REDUCE INFLAMMATION
12 tips on reversing the ageing process and staying young, healthy and happy.
Part 2- Reduce inflammation.
It is widely accepted that a lot of disease comes from inflammation at cellular level. Inflammation comes from an inflammatory lifestyle of stress, poor diet, lack of sleep, toxins, lack of movement and oxidative stress.
How can we reduce inflammation?
Reduce stress. Chronic stress leads to inflammation and serves as the foundation for nearly every age related disease. In todays world it’s impossible to avoid stress but it’s very possible to choose how you deal with it, to learn how to manage it. Include more parasympathetic activity. Anything where you are not thinking about the future or the past but you are in the moment. Breath work, Meditation, yoga, Ukulele, music, hammock, singing, dancing, walking outdoors, Sport). This stimulates the Vagus nerve and helps you reset your body and mind. I recommend ruthlessly eliminating haste and hurry from your life.
DIET- Eat immune boosting foods and antioxidants to help suppress free radical development which damage cells. Eat lots of anti inflammatory turmeric, ginger, plant foods, good oils, good fats, fish, berries, grapes. Polyphenols are naturally occurring micronutrients found in plants and fruits. For example the skin of grapes are very high in Polyphenols which protect the body against oxidative damage that place it at a higher risk of cancer, heart disease, and dementia. Limit processed foods and reduce intake of non organic red meat.
VITAMIN D - Studies have shown time in the sun without burning is great for immunity, health and cells. Obviously excess UVA and UVB exposure can be detrimental and have ageing and risk factors, therefore we must still be wise with sun cream, sun blocks when in sunlight for long periods. But studies have shown that nowadays we are often deficient in Vitamin D which leads to immunity and health problems. We require Vitamin D for bone health which of course is vital as we age and our bones get weaker. It is thought that sunlight has immense value to our health and our mood. (Greenfield, 2019) . New research indicates that those who have a healthy exposure to the sun have lower blood pressure and reduced chance of heart disease, cancer, diabetes, obesity, osteoporosis, heart attack, stroke, depression, cognitive impairment, and auto-immune conditions. (Rowan Jacobsen, 2019) The article even claims ‘sunscreen is the new margarine and that avoidance of sun exposure is a risk factor of a similar magnitude as smoking in terms of life expectancy’.
EMF’s - Have a break from Electro Magnetic Fields. When you sleep turn off WIFi and put phone on aeroplane mode. I always have my phone in aeroplane mode when it’s in my pocket too to protect my spuds and put it on speaker when chatting to someone.
Cold water therapy - Cold showers, cold sea dips, Ice bath. Some stress at cellular level helps your body get rid of senile cells and regenerate new ones. As well as changing the chemical balance of your mind and creating a natural high. Studies have shown that cryotherapy (Cold water therapy/Ice ) can enhance your immune system, increase cell longevity, build up tolerance to turbulence, and decrease level of inflammatory molecules in musculature to aid recovery.
Moderate intensity exercise - It appears that the secret to longevity is to remain active consistently but at a low or moderate level. If done too regularly, high intensity exercise , marathons, and endurance events can actually cause metabolic and heart damage. The new emerging research appears to suggest that for longevity purposes HIRT (High Intensity Resistance Training) is more beneficial that HIIT (High Intensity Interval) training. This involves still working at a high intensity but for less time (10/15 seconds instead of 20) and with much bigger rest periods to offset metabolic stress and cellular damage. This isn’t to say that HIIT training doesn’t have amazing benefits for your weight , body and performance but it is too say that maybe we need to balance the amount of high impact, high stress activities as we age and find a consistent way of remaining active at less pace, less intensity and less impact.
It’s an inflammatory word we live in. Find balance with these anti inflammatory habits. You have until Sunday to enter our competition to win a free place on our anti-inflammatory yoga, fitness and wellness retreat in the south of France this September. Enter here: REBOOT FRANCE 2019