Long-term success is achievable when you focus on small, specific and achievable goals. In order to heal your particular condition, you certainly do not have to adopt all the steps below immediately, all at once. Building momentum and consistent health deposits is the key to achieving and MAINTAINING healthy living. Remember, it us much more difficult to regain health than it is to maintain it.
1.Swap processed vegetable oils for high-quality oils
Replace corn, soy and canola with cold-press extra virgin olive, macadamia, flax, avocado and coconut oils, or use grass fed ghee or butter.
- Choose animal protein that is grass-fed or pastured and eat plenty of oily fish
Genetically modified corn and grain fed meat, anti-biotic and hormones used in meat are detrimental to your system. Not all saturated fat is bad. Treat it like a side dish, not the main course (this is what vegetables are for!). Fresh seafood is a godsend for your brain, gut and muscular system, eat plenty!
- Swap out processed, gluten containing grains for root vegetables
Sweet potato, yam or gluten free grains (quinoa, millet) are better options.
- Eliminate pasteurized cow’s milk
Dairy free nut or hemp milks are a better choice. If you DO NOT have a diagnosed sensitivity and your gut can handle it, goat’s, sheep’s or raw cow’s milk are better options.
- Avoid sugary sodas or artificial sweeteners
Substitute plain filtered water, mineral water or kombucha
- Up your vegetable intake!
Spend 20 to 30 minutes once or twice a week steaming or roasting vegetables in olive or coconut oil to add to your meals. Build your meals based on vegetables, not protein based foods.
- Incorporate foods into your diet that act as prebiotics and probiotics naturally
Prebiotic: These feed beneficial bacteria. Foods include garlic, leeks, onion, dandelion green, Jerusalem artichokes (careful of the flatulence post!), asparagus, yam and sweet potato
Probiotic: Stimulate growth of good bacteria. Introduce fermented vegetables (Kimchi, sauerkraut) and bone broths into your meals if you do not want to take a supplement.
- Add in anti-inflammatory spices and a cod liver/fish oil supplement
Turmeric (Curcumin) and ginger in spice, fresh or tea format are all supremely strong anti-inflammatories. Consult your practitioner for a food cod/fish oil supplement option.
- Clean up your products in the household
Eliminate cleaning and personal care products made with parabens and fragrances/phthalates. Instead, try essential oil-based fragrances and perfumes
- Find a daily, go-to practice that will effectively reduce stress and anxiety
This depends on your own individual interests, passions and “in the zone” environments. Meditations, Exercise of all different types, Yoga or Gratitude diaries are all good options for this.
Switch your electronics off at least 30 minutes before bedtime and never forget just how important quality and quantity of sleep is for your digestive system and overall well-being. We will post about sleep soon!
Each of these changes are there to improve your gut health, get your hormones in check and your nutritional intake balanced to assist in calming and preparing your immune system to continue to fight the war against inflammation. Go to battle, The Sports And Spinal Group is here to support you.