By Dr. Jockers
Anti-Inflammatory Nutrition Plan
What you put in your body matters. If you are feeding your body with unhealthy, inflammatory foods, you are setting up an unhealthy terrain that may attract infections or disease. If you are nurturing your body with healthy, anti-inflammatory foods, you are allowing your body to create a healthy homeostasis that can protect you.
Eliminate inflammatory foods, such as refined sugar, refined oil, artificial ingredients, conventional meat and dairy, processed food, deep-fried foods, and junk food. Honor your body with an anti-inflammatory nutrition plan abundant in nutrient-dense foods, such as organic greens, vegetables, low-glycemic index fruits, herb, spices, nuts and seeds, fermented foods, healthy fats, and clean protein from pasture-raised beef, free-range poultry and eggs, and wild-caught fish. To learn more about the anti-inflammatory ketogenic nutrition plan I recommend, read this article.
Positive Mindset
Your body’s health not only depends on the foods that you put in but the thoughts you feed it with. Having a negative mindset can bring your energy down, increase your stress levels, and lead to poor sleeping habits. Having a negative mindset, feeling stressed, sad, or overwhelmed, may also increase your risk of unhealthy habits, such as eating sugary junk food or skipping your exercise routine.
To develop a positive mindset, I recommend that you surround yourself with positive people and positive activities. Pay attention to your thoughts, and transform negative thoughts into positive ones. Keep a gratitude journal and practice daily gratitude. Practice positive affirmations.
Pray or engage in other spiritual practices that feel true to your heart. Seek out laughter and humor. If you are used to thinking negatively, it may feel weird at first and may take some effort. Don’t worry, as you practice, it will come naturally to you. If you feel that you need some help, you may seek support from a therapist, life coach, or spiritual counselor to help you with releasing negative energy and creating a mindset shift.
Reduce Stress & Optimize Sleeping Habits
Reducing stress and optimizing your sleeping habits is key for optimizing your terrain. Chronic stress and poor sleep both lead to inflammation and disease. They may increase poor eating and lifestyle habits that further harm your health. Reducing your stress levels and optimizing sleep, however, may have anti-inflammatory benefits and help to create a healthy environment in your body and mind.
To reduce stress employ any or all of the strategies I recommended for developing a positive mindset. Reduce stressful activities from your life. Try journaling, prayer, meditation, guided relaxation, and breath work. Spend time in nature and do some grounding by walking barefoot on the earth.
Support your sleep and circadian rhythms by going to sleep and waking up at the same time every day. Avoid electronics, caffeine, and food several hours before bedtime. Engage in relaxing activities and sip on herbal tea to wind down. Make sure that your bedroom is a safe and comfortable sanctuary that supports your sleep and rest.
Reduce Toxic Load
Unfortunately, our modern world is full of toxins. There are toxins in our air, water, conventional produce, conventional cleaning and body products, and other household items. A high toxic load invites disease in your body while lowering toxicity helps to protect your health.
Eat organic food whenever possible. Use organic, natural, and DIY cleaning, beauty, and body products instead of toxic conventional ones. Make sure that you have a good air filtration system in your home and office and invest in a water purifying system as well. Reduce the use of plastic by opting for glassware, stainless steel, bamboo, pottery, wood, fiber cloths, and beeswax-covered cloths. Spend more time in nature and enjoy the fresh air.
Regular Movement & Exercise
Movement and exercise are critical for your overall help. They energize your body and support your cardiovascular health. They support your immune system, reduce inflammation, and improve your mental health.
I recommend that you exercise at least 5 times a week for 20 to 30 minutes. Mix up cardiovascular exercise, such as hiking, jumping on the trampoline, swimming, or biking, strength- and resistance training, such as bodyweight exercises, weight lifting, TRX, or CrossFit, and low-impact exercise, such as yoga, pilates, stretching, or light walks.
High-intensity interval training (HIIT) is a great way to mix cardio with strength training within one short workout. I recommend that you stay active each day by going for walks and hikes, dancing to your favorite song, taking the stairs at work, stretching regularly, playing with your kids and pets, or gardening.
Optimize The Gut Microbiome
Your gut microbiome is connected to all parts of your body, including your immune system, brain and nervous system, cardiovascular system, and skin health. Having an imbalanced gut microbiome can result in chronic inflammation. It can also make your body more vulnerable to pathogens, infections, and disease. A balanced gut microbiome, on the other hand, supports your immune system and all areas of your body and may help to reduce the risk of infections and disease.
To optimize your gut microbiome, it is important that you support it with anti-inflammatory gut-healthy foods. I recommend that you eat plenty of prebiotic-rich foods to support probiotics in your gut, including onion, garlic, leeks, broccoli, asparagus, dandelion, jicama, and Jerusalem artichokes.
Eat plenty of fermented foods, including sauerkrauts, kimchi, kefir, and kombucha. I recommend that you take high-quality probiotics, such as ProbioCharge or SBO Probiotics as well. Additionally, I recommend Gut Repair to improve gut microbiome imbalance and dysbiosis.
Intermittent Fasting
Intermittent fasting is a way of eating that cycles between specific periods of fasting (not eating) and feasting (eating). It is a powerful and ancient healing strategy that helps to optimize your health.
Intermittent fasting may help to improve immune regulation, stimulate cellular autophagy, improve genetic repair mechanisms, improve insulin sensitivity, and lower the risk of chronic disease. Simply put, intermittent fasting may help to create a healthy terrain in your entire body (11, 12, 13, 14, 15, 16, 17, 18, 19).
Use Immune Support Nutrients
Nutrient deficiencies are one of the main underlying reasons that cause an unhealthy terrain and increase your risk of infections, pain, and disease. If you’ve been eating an unhealthy diet low in nutrients, chances are, your body is experiencing some nutrient deficiencies.
Even if you are eating a nutrient-dense diet, gut microbiome imbalances may interfere with proper absorption leading to deficiencies. Unfortunately, our soils are also depleted, so even a nutrient-dense diet may not be enough in some cases without careful attention and proper supplementation.
Some of the most common nutrient deficiencies include vitamin D, magnesium, vitamin C, omega-3 fatty acids, and zinc. All these nutrients are critical for your terrain and immune health. Here is what I recommend:
Vitamin D: To optimize your vitamin D levels, I recommend spending time out on the sunshine regularly, eating vitamin D-rich foods, such as fatty fish, beef liver, and egg yolks, and daily supplementation with a vitamin D3/K2 product.
Magnesium: To optimize your magnesium levels, I recommend eating plenty of green leafy vegetables, seafood, nuts, and seeds, and supplementing with CalMag Support.
Vitamin C: To optimize your vitamin C levels, I recommend eating citrus, strawberries, kiwi and peppers, and supplementing with Super C.
Omega-3 Fatty Acids: To optimize your omega-3 fatty acid levels, I recommend eating wild-caught fish, seafood, flax seeds, chia seeds, walnuts and hemp seeds, and supplementing with Pro Omega CRP.
Zinc: To optimize your zinc levels, I recommend eating seafood, pumpkin seeds, sesame seeds, cacao, spinach, and mushrooms, and supplementing with Zinc Charge.
Use Immune-Supportive Herbs
I cannot emphasize enough how important eating an anti-inflammatory nutrient-dense diet is for optimizing your terrain and supporting your health. Such a nutrient-dense eating plan involves a lot of immune-supportive herbs that protect your overall health.
Some of the best immune-supportive herbs include curcumin, ginger, Boswellia, resveratrol, and quercetin:
Curcumin: Curcumin is the active compound of the spice, turmeric, that has been used for thousands of years in India and other Asian cultures for its medicinal properties. Curcumin is one of the most well-researched spices with anti-inflammatory, antioxidant, and pain-reducing benefits (20, 21, 22, 23, 24, 25, 26).
Ginger: Ginger is a relative of turmeric and is also part of the rhizome family. It has been used in ancient China, India, and later in the Roman empire for medicinal benefits. It is a powerful anti-inflammatory and pain-reducing herb (27, 28, 29, 30).
Boswellia: Boswellia or Indian Frankincense is a potent herbal extract that comes from the Boswellia serrata tree. It has been used in Asia and Africa for its healing benefits. It possesses fantastic anti-inflammatory benefits (31, 32).
Resveratrol: Resveratrol is a powerful compound found in the skin of grapes and berries. It offers powerful antioxidant, anti-inflammatory, and immune protecting properties (33).
Quercetin: Quercetin is a flavonoid that can be found in vegetables and fruits, such as onions, leafy greens, broccoli, and berries. It is rich in antioxidants with anti-inflammatory and immune-supporting benefits (34).
While adding these nutrient-supporting herbs, curcumin and ginger in particular, to your smoothies, soups, and dishes is important, to optimize your immune system, supplementation is your best bet. This is why I recommend taking Inflam Defense™ to lower inflammation and to protect you from health issues which may result from inflammation.
This supplement is a powerful combination of anti-inflammatory herbs, such as curcumin, boswellia, ginger, and rosemary extract as well as nutrients from quercetin and rutin, and proteolytic enzymes. It is designed to help downregulate the inflammatory process and deal with the negative impact of acute or chronic inflammatory conditions. Take one capsule twice a day with meals or for advanced protection take two or more capsules twice a day or as directed by your health care practitioner.
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