5 Quick Ways to Fight Inflammation & Reduce Stress

Being your best, most happy, self takes work. Fighting inflammation takes work. Reducing stress (to fight inflammation) takes work. But, that work can be fun. Here are 5 ways to quickly fight inflammation in your life and reduce your stress:

1. Make yourself a healthy breakfast!

It has been said that breakfast is the most important meal of the day. I totally agree. If possible with your work schedule, make sure to make a couple of healthy breakfast options on the weekend that will help set you up for success throughout the work week. Some awesome breakfast ideas include: single serving chia pudding, making a frittata to reheat (though I'd highly recommend removing the cheese from the recipe to fight inflammation), having fruit available, or cooking yourself an egg (or two) with veggies! All of these options are quick and easy ways to have a healthy breakfast that doesn't take you too long in the morning.

2. Making yourself a relaxing cup of tea!

Tea is not only good for your body, but good for your soul as well. There is nothing better than drinking a cup of tea (unless maybe you're also having some dark chocolate too). Tea has many health benefits, including the ability to help healthy skin growth and bone strength. For the added anti-inflammatory benefit, make yourself a cup of ginger tea or turmeric tea.

3. Drink some coffee!

Though I'm more of a tea drinker, I know that coffee has its time and place. When you need an extra push to get out the door, to get excited about your work week, or to even begin a new adventure: coffee is the correct answer. Though the Arthritis Foundation has found that coffee is not a likely cause of autoimmune arthritis like RA, it does suggest that you keep your coffee intake to 1-2 cups a day.

4. Make your home a place that you like to be!

This might not actually be a quick fix... however, if you make a little effort to make your home a place that you like to be, you'll feel more relaxed and better when you are home. Since those of us who fight inflammation often tend to be stuck home more than others, it is important to take the effort to make your home a place that you love to be. Famous wallpaper and fabric designer William Morris once said, "Have nothing in your house that you do not know to be useful or believe to be beautiful." Following this simple statement, will make your home a much happier place to be.

5. Spend time with people who make you happy!

This one seems like a no brainer, but sometimes we forget to follow it. When you are fighting inflammation, when you are sick, when you are having a hard time, those are the times that you need to get out of your own head. Go talk to a friend about the things that are happening in their life. Ask them questions. Be a listener. Laugh. When we are able to separate ourselves from our own stresses and be a comfort to others, we open ourselves up to living our best and least stressful life. 

10 Essential Items For Your Delicious Arthritis Grocery List

In my Delicious Arthritis journey, I've settled on 10 Essential Items I need on my anti-inflammatory grocery shopping lists (even if not all of them get in to every meal that I make). Just like with the 10 Essential Items For Your Delicious Arthritis Pantry, having these items on my grocery list (even if not all at once) really helps me to make sure I keep my inflammation in check and my food delicious. 

1. Beets!

They have so many antioxidants! They are also packed with fiber and vitamin C, and have been shown to reduce inflammation. Beets can be pickled, roasted, added to your smoothies, flavor your hummus, and generally brighten up your plate with their vibrant color.

2. Fatty Fish! 

Salmon, Mackerel, Tuna, Cod, and Sardines are super high in omega-3 fatty acids and have been shown to help reduce inflammation. Plus, they are super yummy! To get the full benefit though, you’re really would need to eat fish several times a week. If this isn’t possible for you, maybe try taking a fish-oil supplement. I’ve been taking them for years and definitely think they make a small difference. (If you’re going to take fish-oil supplements though, make sure to get the “burp free” options. I’m not kidding, there really are “burp free” options, and they are so worth it. No one wants fish aftertaste in their mouth. Gross!)

3. Dark Leafy Greens!

These include things like Kale, Spinach, Broccoli, and Collard Greens. There have been loads of studies that have suggested that vitamin E may play a key role in protecting the body from cytokines (aka a molecule that causes inflammation). Plus you have the added benefit of getting to absorb minerals like calcium and iron which are found in high doses of these magical leafy greens.

4. Carrots!

Golden orange and full of vitamin A and beta-carotene which many people believe to be a warrior in the battle against inflammation! Cooked carrots are even better for you because it makes the vitamin A and beta-carotene even more accessible for your body. 

5. Squash!

This veggie (just like carrots) is full of vitamin A and beta-carotene which (as I just stated above) many people believe to be a warrior in the battle against inflammation! Squash are super delicious to eat too and offer a huge variety when it comes to textures, flavors, and colors! The squash family includes such wonderful treats as: zucchini, spaghetti squash, crookneck squash, acorn squash, butternut squash, pumpkin, gold rush squash, sunburst squash, cuarzo squash, and papaya pear squash. You can bake them, sauté them, or even spiralize them!

6. Berries!

These tasty little bites of goodness are not only low in fat and calories, but they are also high in antioxidants and help fight inflammation. Most of their anti-inflammatory properties are caused by the chemical anthocyanin, which gives berries their beautiful colors. Blueberries are anti-inflammatory superstars. (Just remember, the darker the fruit or veggie is, the higher the antioxidant and anti-inflammatory properties are!)

7. Tart Cherries!

Specifically tart flavored cherries have been found (2012 Oregon Health & Science University) to have the “highest anti-inflammatory content of any food.” Experts recommend eating 1.5 cups of tart cherries or drinking 1 cup of tart cherry juice. Unfortunately the benefits aren’t quite as high with sweet cherries. 

8. Plain Dark Chocolate!

Sometimes you just need to add a little joy to your life. They best way to do that is with chocolate. Don’t skimp on the quality. Aim for Chocolate that is 80% or higher. The sugar levels in 80%+ chocolate is much lower and the flavor is much richer.

9. Tea!

Tea is not only good for your body, but good for your soul as well. There is nothing better than drinking a cup of tea (unless maybe you're also having some dark chocolate too). Tea has many health benefits, including the ability to help healthy skin growth and bone strength.  

10. Porcini Mushrooms!
This mushroom has a meaty flavor, similar to Portabello mushrooms and has been used as a successful anti-inflammatory. It contains the compound ergosterol which is capable of attacking enemy cells through the process of cytotoxicity.