10 ANTI-INFLAMMATORY HABITS

Inflammation doesn't appear suddenly, it's the result of small things or daily habits, from what we eat to how we rest. Inflammation in moderation isn't bad, but when it becomes chronic it can trigger sometimes silent diseases.

That's why I'll share anti-inflammatory habits you can implement today.

1. Digestive rest: During nighttime fasting, your body activates cleansing processes that clear accumulated waste and toxins from the intestine, as well as repair processes. If you eat too close to bedtime, your body will spend that repair energy on digestion. Try to have a light dinner about 2 hours before going to bed.
2. Avoid ultra-processed foods: They contain additives, sugars, and inflammatory fats that disrupt the balance of the immune system and cause chronic inflammation.
3. Drink warm water on an empty stomach: This reduces inflammatory load and improves digestion, especially after 12 hours of overnight fasting. It can help boost the migratory motor complex, an involuntary movement that occurs during fasting and is responsible for "sweeping" the small intestine, eliminating bacteria, food residues, and accumulated toxins.
4. Move every day: Physical movement improves blood and lymphatic circulation, allowing for more efficient elimination of toxins and inflammatory compounds.
5. Quality sleep: While you sleep, your body reduces cortisol levels (stress hormone), which decreases inflammatory processes. Additionally, during sleep, anti-inflammatory cytokines are released that repair tissues.
6. Spices: Ginger, turmeric, and cinnamon contain bioactive compounds (curcumin, gingerols, and polyphenols) that inhibit pro-inflammatory cytokines, regulating the immune system response, supporting liver function, and detoxifying the body.
7. Chew well: Digestion begins in the mouth. When you don't chew well, you force your digestive system to work harder, which can cause excess stomach acid, incomplete digestion, and food fermentation in the intestine. This generates gas, bloating, and inflammation. Chew food at least 10 to 15 times before swallowing.
8. Magnesium and Vitamin D: Magnesium is essential for regulating muscle, nerve, and immune system function, while Vitamin D modulates the immune system, helping to prevent exaggerated inflammatory responses.
9. Keep stress under control: Chronic stress raises cortisol levels, which activates constant inflammatory responses. Additionally, stress affects intestinal health and microbiota, worsening inflammatory processes. Practice relaxation techniques you enjoy to promote anti-inflammation.
10. Avoid refined flours: Refined flours have a high glycemic index, causing glucose and insulin spikes. These spikes generate a constant inflammatory state in the body. Additionally, gluten can increase intestinal permeability in sensitive individuals, allowing toxins to enter the bloodstream and activate an immune response.

If you have questions or concerns, don't hesitate to contact me.