So your exercise is going well, you have made some moderate changes to your nutrition but you still aren’t seeing enough progress with your body….
There could be some gut problems that are contributing to this.
It all starts with inflammation….
KEY TIPS TO REDUCE INFLAMMATION:
- Antioxidant-rich diet can be one of the best defences against inflammation.
- Eat strawberries, blueberries and blackberries. Antioxidants minimise inflammation because they target free radicals inside the body and inhibit the production of enzymes that cause irritation and pain. Antioxidants also help fight cancer, heal wounds and assist in lowering blood pressure. Generally known as the ‘Mediterranean diet’ such as lots of vegetables, healthy fats (avocados, olive oil & nuts).
- Focus on getting adequate omega 3 fatty acids.
- Get Omega 3’s from fish, plant foods (leafy greens such as broccoli, spinach, leek, green beans, Brussel sprouts), nuts (almonds, walnuts, macadamias (and protein sources. Omega 3s (found in fish oils) are known to play an important role in decreasing inflammation, they have some strong anti-inflammatory effects on the immune system.
- Gluten free To Remove Inflammation
- Gluten is a naturally occurring in wheat, barley and rye (usually found in bread, pasta, cereals, biscuits and alcohol). Gluten isn’t a diet fad. Gluten is a highly inflammatory food that irritates the gut and if the gut isn’t working properly then you won’t digest those essential vitamins and minerals your body needs to repair itself, grow and ability to lose weight.
- Get Moving
- Go for long slow light intensity walks 2-3 times per week for reducing muscle soreness, feel active, relieve stress and have a clearer mind.
- Reduce Carbohydrate Intake
- Carbs are not the devil and can be very useful in terms of gaining muscle and changing body composition. Limit your carbs and refined sugars, this way less insulin will be raised causing less inflammation. Simple carbs post workout (earning your carbs) and small amount before bed to help you sleep is best.
- General Tips
- Avoid/reduce alcohol, avoid gluten, avoid drugs, avoid trans-fats, eat more vegetables and fruits, eat an adequate amount of protein, drink more water, have curcumin daily and reduce daily stressors in your life.
References:
Phillip C. Calder “n−3 Polyunsaturated fatty acids, inflammation, and inflammatory diseases1,2,3” 2006 Bamini Gopinath et al., Am J Clin Nutr,2011
Bamini Gopinath et al., Am J Clin Nutr,2011
Fredman, Gabrielle, and Charles N. Serhan. “Specialized Proresolving Mediator Targets for RvE1 and RvD1 in Peripheral Blood and Mechanisms of Resolution.”Biochemical Journal 437.Pt 2 (2011): 185–197.PMC. Web. 6 Feb. 2015.
Timothy D. Mickleborough et al.,Medscape, 2006
James G. Tidball “Inflammatory processes in muscle injury and repair”
Horadagoda NU , Knox KM , Gibbs HA , Reid SW , Horadagoda A , Edwards SE , Eckersall PD
“Acute phase proteins in cattle: discrimination between acute and chronic inflammation. [01 Apr 1999]