Inflammation plays a role in everything from cardiovascular disease to depression, and diabetes to obesity. It is important to differentiate chronic inflammation from acute inflammation. Acute inflammation is what happens when you cut yourself, for example. Inflammation temporarily occurs to protect and heal you. Inflammation becomes damaging when it is chronic. If you want to stay healthy, fit, and vibrant, it is important to keep inflammation in check.

The best way to prevent or heal inflammation is to eliminate inflammatory foods, introduce anti-inflammatory foods, and implement a few lifestyle changes.

CUT IT: Limit processed foods, refined sugar, and flour. Gluten, dairy, soy, eggs and yeast are common food allergens. If you are sensitive to these foods your body will produce an inflammatory reaction. If you suspect any food sensitivities try an elimination diet.

EAT IT: Eat a diet filled will nutrient dense, whole foods. These foods provide vitamins, minerals, antioxidants, and fiber that can combat inflammation. Aim to eat wild-caught fish 3 to 4 times a week. They are filled with omega-6 essential fatty acids, which have potent anti-inflammatory properties.

SIP IT: Drink bone broth daily. It provides collagen, glutamine, glycine, proline, and glucosamine. This helps to heal the lining of the gut and reduce inflammation. For a recipe, check out this post.

SWAP IT: Try to eat organic, pasture-raised, grass-fed meat instead of grain fed meat. Eat as many organic foods as possible and limit GMOs.

ZZZ’s: Be sure to get adequate sleep, seven to ten hours, depending upon age, activity level, and overall health. If you have difficulty sleeping check out this post.

WORK IT: As if we needed another reason to come into The Studio (MDR), research shows that people who did at least two and a half hours of moderate exercise weekly lowered their markers of inflammation by at least 12 percent!

CHILL OUT: Stress plays a role in inflammation, so do whatever it take to de-stress. Spend time with friends, get outside, and get moving. Numerous studies have shown that mind-body therapies actually can actually reduce inflammation markers. All it takes is 5 to 10 minutes of meditation.

SPICE IT: Add turmeric to your arsenal. It has been shown to have strong anti-inflammatory properties.

MASSAGE IT: Rumor has it a 45 minute massage can actually lower your pro-inflammatory cytokines. (If you’re looking for a therapeutic massage we love Acutonix in Venice)

SUPPLEMENT: Take a quality probiotic daily. Due to stress, antibiotics, and poor diet the bad bacteria in our gut can start to outweigh the good bacteria. This can lead to dysbiosis and inflammation. Look for a probiotic with acidophilus, bifidus, and lactobacillus.