How to Lower Inflammation (without changing your food or supplements)
Hey friends, we are back with season 5 of the Autoimmune Revolution podcast - it has always been my dream to be able to reach as many people as possible and to help empower you to understand the options available to you - so thank you for all of the emails and questions and love over the last 4 seasons. I am excited to be here with you for season 5 and beyond!
In today’s episode, we are going against the New Year grain and talking about clinically proven ways to lower your inflammation, so how to lower your inflammation without changing your food or supplements.
RESOURCES AND LINKS MENTIONED IN How to Lower Inflammation:
Join the private group Wellness Circle: https://www.facebook.com/groups/Audreychristie/
Download Autoimmune Revolution Kickstart https://audreychristie.com/autoimmune
Meditation Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6622480/
Pet's Study: https://www.sciencedaily.com/releases/2019/07/190715114302.htm
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How to Lower Inflammation (without changing your Diet)
Rough Transcript (listening is best)
How to Lower Inflammation Episode Introduction
Hey friends, we are back with season 5 of the Autoimmune Revolution podcast - it has always been my dream to be able to reach as many people as possible and to help empower you to understand the options available to you - so thank you for all of the emails and questions and love over the last 4 seasons. I am excited to be here with you for season 5 and beyond!
In today’s episode, we are going against the New Year grain and talking about clinically proven ways to lower your inflammation, so how to lower your inflammation without changing your food or supplements.
Intro
Welcome if this is your first time listening - I’m Audrey Christie - I’m a functional and integrative nurse nutritionist and energy medicine practitioner. I help women start their very own Autoimmune Revolution so you can stop chasing symptoms and learn how to heal your body from autoimmune disease.
Why Changing it all at once, doesn't work.
So here's the thing, 80% of New Years Resolutions, just don't work. That is a statistically accurate fact. And those wicked smart scientists that figured this out, also determined the reasons why it doesn't work.
First, the biggest factor in whether or not a change sticks, like a New Year's Resolution, is how much different it is from your previous habit. Listen to this episode for real-life examples here, but it is why I often teach in shifts - making small sustainable shifts that lead to big and lasting outcomes.
Science also tells us how long we have to sustain a shift before it becomes a habit. Did you think it was 21-28 days? NOPE. It's around 66 days before something becomes automatic. That is the same for good habits and bad habits.
A story about shifting inflammation, a little at a time.
Normally I share a story from my clients - but for this one, I want to share my story. I don’t make new years resolutions - in fact - I generally don’t make any at all. I make shifts.
I have in the past made resolutions many many times, year after year, from even a teenager and in my early 20s into my early 30s too. Not only did I make resolutions but I made so many stinking Monday resolutions - have you ever done that - I will start this diet on Monday and that diet several Mondays ago.
And I found myself, sicker, and more tired, and in more pain, and more inflammation, and not just physically, but energetically and mentally too.
Normally I share a story from my clients - but for this one, I want to share my story. I don’t make new years resolutions - in fact - I generally don’t make any at all. I make shifts.
I have in the past made resolutions many many times, year after year, from even a teenager and in my early 20s into my early 30s too. Not only did I make resolutions but I made so many stinking Monday resolutions - have you ever done that - I will start this diet on Monday and that diet several Mondays ago.
And I found myself, sicker, and more tired, and in more pain, and more inflammation, and not just physically, but energetically and mentally too.
That’s when I made the one shift. A tiny micro goal that changed things for good. It wasn't food or diet-related. It was to practice yoga every day for 108 days and I ran that concurrently with giving up alcohol for good. Interestingly, when I think back, all of the other things I had done in my life successfully - started with a micro change and progressed from there.
That’s what we are talking about today - things you can do, habits you can shift, patterns you can shatter, that have a lasting impact and start to pave the way for bigger changes. The old me wouldn’t even recognize the current me on so many levels - and not just by the fuel I put in my body, although that has radically changed. But even me as a whole being, mentally, emotionally, energetically, physically. When you know better you do better, and my goal is to help you to know better or to at least crack open something for you so that you know that there is a different and better way. No matter what you are suffering from - be it a chronic illness, autoimmune disease, or a set of symptoms that just won’t go away.
And for a disclaimer, I lost 100 lbs on my journey but that is not what the journey was about. All bodies come in different shapes and sizes - know that extra weight is a symptom of something else going on in the body. It is not the cause of your issues as mainstream medicine might have you think, but it is a symptom.
How to Lower Inflammation - 5 Ways
- Meditation
You know there isn't a discussion about how to lower inflammation without it! Meditation is shown to lower inflammation, specifically CRP levels, time and time again.Why does it matter? Chronic low-grade inflammation is a predictor of chronic disease and death. Studies have consistently shown that elevated levels of the inflammatory biomarker C-Reactive Protein (CRP) are linked to an increased in risk for developing cardiovascular disease, autoimmune diseases, metabolic diseases, Alzheimer’s disease, and cancer. (see the top of the page for both of my guides on Meditation - free download for you.) - Spending time with animals
Yes, petting your furry friends (studies show - particularly dogs) can clinically reduce the stress markers in your body. This can be carried over to other pets too. Lower your inflammation by spending quality dedicated time loving and getting love from your pets! - Restorative sleep
I can't say enough about restorative sleep lowering inflammation. Getting your sleep back is one of the most critical steps in healing your body. That is why we start there in the Autoimmune Revolution. If you are having trouble with your sleep then please check out the existing episodes on sleep and download my Bullet Proof Sleep Guide at the top of this page. - Spending time in nature - take it farther by grounding
- Optimism - a gratitude journal
If you have more questions about how to navigate your wellness goals and are looking for more actionable steps in this episode, I would love to have you join us in the Wellness Circle, my exclusive and free community to help women pursuing holistic wellness, body, mind, and spirit and discussions around the Autoimmune Revolution Podcast.
Friends chronic disease is 99% preventable and autoimmune disease is capable of being healed or put in remission with lifestyle, energetic, and nutrition practices. You can get the direct link on the show notes page or at audreychristie.com/facebook
To wrap this up...
To wrap this up - you’ve got this mama! I challenge you to prove to yourself how you can lower inflammation by choosing 1 of these to implement right away!
Thank you so much for tuning in, if you have a second it would mean the world to me if you could leave a rating or review! That helps me help more people to start an autoimmune revolution of their own. I’d be oh so grateful.
I hope you have the most magical and restful day friends, and I challenge you to leave your world, however you can, a little better than how you found it when you got up this morning.
Be well,