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Repairing Inflammation

There are some important steps you can take to prevent pro-inflammatory build-up in your cells. By syncing your natural body clock to steady cortisol, insulin, and melatonin, your nervous system shifts to deeper repair to cool the ongoing chronic inflammation.

Harmonize Day & Night Rhythms.

We are controlled by an internal biological clock located in a small cluster of nerve cells inside our brain, specifically within the hypothalamus. These cells are considered the master clock for circadian rhythms in both humans and all mammals.

Essentially, we are wired for these circadian rhythms through information about light and darkness from our eyes. The light sensitive cells in the retina contain protein that sends signals that are essential for synchronizing our internal clock with the external day-night cycle.

When we are exposed to blue light, photoreceptors are signaled to adjust our internal time clock. This then supresses melatonin [the major sleep hormone] production and increases wakefulness.


Did You Know Your Body Contains a Molecular Clock?

Within this cluster of nerves that control circadian rhythm, there lies a complex molecular mechanism driven by these clock genes and clock proteins.

These genes and proteins are responsible for our 24-hour cycle of day and night and coordinate circadian rhythms throughout the body.

It's amazing to know that various organs and tissues in the body contain their own circadian clock and are synchronized with our master clock.

The timed release of hormones like melatonin that promote sleepiness and cortisol that promote wakefulness, is essential in regulating the sleep-wake cycle.

When our circadian rhythm is regulated appropriately, the brain can coordinate the receiving of light inputs from the eyes to keep us in a healthy circadian rhythm.


But, What If I'm Not Sleeping or Waking Up At Normal Times?


Steps to Rewire your Circadian Rhythm.

  • Manage light exposure as light is the strongest signal in our environment that helps to reset the sleep-wake cycle. Increase sunlight during daylight hours and decrease artificial light received at night from TV screens and electronic devices. Remember, artificial light lowers melatonin levels

  • Maintain a regular meal schedule to help regulate sleep/wake cycles.

  • Set up a regular bedtime routine, ideally going to bed before 11pm.

  • Create a dark,cool, and quiet bedroom.

  • Limit daytime napping, especially later in the day. If you are a shift worker, a short nap before the start of your shift can be beneficial.

  • Move your body every day, bonus points for outside movement and avoid exercising close to bedtime, which can disrupt sleep.

  • Limit caffeine, alcohol, nicotine and some medications known to cause wakefulness close to bedtime.


Get Into Rhythm - Sync Your Clock.

Adopting an "ideal" system is dependant on many personal factors. This is a template to consider with an encouragement to create what works for you.


The Circadian Clock - [what's going on throughout our day/night cycle].

6:00 AM - Wake Up Spike

  • 5 minutes of sunlight

  • Move for 15 minutes

  • Eat within 1 hour of waking up

  • 30 grams of protein + fiber

  • 16+ oz of filtered water with minerals and lemon.

9:00 AM - Best Focus

  • Productivity is high

  • Get up and move every hour for 1-2 minutes.

Noon - Fuel Up

  • Prioritize protein

  • Include fiber-rich veggies & fruits

  • Add healthy omega-3 fats

  • Move your body for 5 minutes after lunch.

2:00 PM - Cortisol Diminishes - Less Energy

  • Limit caffeine

  • Drink water

  • Deep breathing, legs up the wall

  • Routine tasks are best at this time of the day

3:00 PM - Energy Rebounds

  • Continue drinking water

  • Afternoon beverage swap - try green tea instead of coffee

  • Add a protein + fiber snack if hungry

5:00 PM - Small Evening Meal

  • Eat early for best digestion & sleep

  • Focus on protein and fiber-rich vegetables

  • Create a small balanced plate

  • Walk for 5 minutes after dinner

7:00 - Nightime Routine

  • Dim lights, turn off overhead lights and use lamps

  • Reduce blue light stimulation by using blue-light blocking glasses for all screens at night

  • Enjoy herbal tea or Golden Milk

  • Take a warm bath

  • Cut off alcohol [stimulant]

10:00 PM - Go To Bed

  • Create a cool, dark sleep space

  • Try a magnesium supplement

  • Read for 20 minutes in bed

  • Listen to music, a non-stimulating podcast or audiobook

11 PM - 2:00 AM - Deep Sleep Repair

  • Growth hormone increases

  • Toxins flush from system

  • Tissue repair, immunity and cognition processes are happening

2:00 AM - 6:00 AM - REM Sleep

  • Memory consolidates and improves

  • Learning increases

  • Mood, and brain health is supported

  • Dreams, emotional processing happens


Eating Like Your Life Matters!

Here's a list [not exhaustive, but helpful] of foods that support an anti-inflammatory lifestyle.

Proteins

Choose lean, high-quality sources that your budget allows. Grass-fed, wild caught, pasture-raised, and organic are all lables to look for for fewer toxins and a higher nutrient profile.

  • Chicken

  • Fish - Sardines, Salmon, Cod, Shellfish, Tuna

  • Beef

  • Eggs

  • Collagen Peptides [read ingredient list, choose wisely]

  • Protein Powder [read ingredient list, choose wisely]

  • Jerky/Beef Sticks [no added or low sugar]

  • Bison

  • Pork

  • Legumes - Black Beans, Lentils, etc.

Fiber-Rich Vegetables & Fruits

Choose organic if budget allows. When inflammation is high, lowering sugars even in fruits can be helpful. Focus on lower sugar fruits like berries, kiwi, green apples, citrus.

  • Leafy Greens - Spinach, Kale, Collards, etc.

  • Cruciferous Family - Brussels, Cauliflower, Broccoli, Cabbage, etc.

  • Romaine, Arugula, Bok Choy, Spinach, etc.

  • Alliums - Onions, Garlic, Leeks

  • Mushrooms

  • Greens Beans, Peas, Sugar Snaps, Carrots, Cucumbers, Radish Celery

  • Artichokes, Asparagus

  • Berries

  • Citrus Fruits

  • Apples, Pomegranates, Kiwi, Peaches, Plums, Pears, Cherries, Grapes, etc.

Fats

Eliminate fats from seed oils like corn, cannola, sunflower, and safflower oil. Prioritize organic, as toxins are much greater in non-organic sources.

  • Extra Virgin Olive Oil

  • Avocado & Avocado Oil

  • Grass-fed Ghee/Butter

  • MCT Oil/Coconut Oil

  • Olives

  • Nuts & Seeds

  • Nut Butters, Tahini [sesame seed]

Carbohydrates

Include starchy vegetables and legumes before adding *grains. If inflammation is high, you have a sluggish or diagnosed thyroid condition, eliminating grains can be helpful in reducing symptoms of high inflammation.

  • Potatoes - Sweet, White, Purple, Gold, Yams, etc.

  • Squash - Butternut, Spaghetti, Acorn, Pumpkin

  • Beets, Casava, Parsnips, Rutabaga, Plantains, Turnips

  • Lentils, Chickpeas, Kidney, Black, Navy, Pinto Beans

  • *Gluten-free Oats, quinoa, rice, teff


Make it Simple, Easy, and Repeatable.

Eating to support less inflammation and increase health should not require a degree in nutrition or extensive culinary skills.

Try This.

  1. Begin with what you like, what's in season and affordable.

  2. Find a simple to follow template for every meal that includes; protein, fiber, fats, and carbohydrates.

  3. Cook larger amounts to have food ready to re-heat for a few meals.

  4. Find a few 'treats' that won't derail your healthy eating plan.

  5. Before you mindlessly put something in your mouth - try a glass of water.

  6. Create a schedule for eating and sleeping that you can actually follow.

  7. Be patient, and consistent. Change is difficult, especially if it's too drastic.

  8. Remember, it took years to become inflammed - it will take time to feel the effects of this change.


Consider Becoming Informed!


Move The Needle - A lifestyle approach to life-long health.

  • This is not a class, but an individualized blueprint to follow so that you can live free from the constant need to "get back on track" hoping this time it will be different.

  • Learn how real, whole foods can support better health, a leaner frame, less medications and a general feeling of finally being in control.


You can sign-up here.


Thanks for reading,

Jan


 
 
 

1 comentário


Convidado:
16 de jun.

All wonderful points ! We can always keep adapting healthier habits.

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