Fight Disease Causing Inflammation With Vitamin D and Exercise
Over the last few years, research has shown that those who are obese have a greater risk of developing chronic illnesses since they typically carry higher levels of inflammatory markers than those of a healthy weight- ones that are associated with diabetes, cancer and cardiovascular disease.
We all know that regular and rigorous exercise as well as a healthy diet can help you lose weight (and therefore, reduce inflammation). To best lose weight and reduce / prevent inflammation in the body, stick to a diet that is:
Rich in:
- Good fats (such as organic extra virgin olive oil, organic butter, and organic coconut oil)
- Organic vegetables
- Antibiotic-free and grass-fed beef, organic free-run, grain-fed chicken, eggs and wild fish
- Gluten-free organic whole grains
- Gut flora promoting foods (such as fermented vegetables) and good quality supplemental probiotics
And without:
- Processed carbohydrates
- Sugars and artificial sweeteners
- Saturated & trans-fats
- Preservatives and additives
- Gluten
- Dairy (except butter)- people with underlying inflammation typically do best when avoiding the casein and sugars found in milk products as they feed inflammation causing bacteria
- Fruit juices and sodas
- Fruits should also be eaten in smaller quantities as their sugars feed inflammation causing bacteria.
In addition to diet and exercise, a recent study has come out that suggests that adding vitamin D3 to your health regimen can further decrease those inflammatory markers.
In a study of 218 post-menopausal over-weight women, all subjects were assigned to 45 minutes of moderate to rigorous exercise 5 days per week. Half of the women were administered 2,000 IUs of vitamin D3 every day, while the other half were given a placebo. At the end of the study, researchers discovered that while both groups reduced their inflammatory markers, the group that received the vitamin D3 and lost at least 5% of their baseline weight experienced the greatest reduction in inflammatory markers.
These findings suggest that vitamin D3 might actually amplify the inflammation lowering effects of weight loss through exercise.
This is all the more reason to get out in the sunshine- plan those exercise routines in the outdoors and take advantage of the healing properties of the sun. And be sure that you are getting enough vitamin D on those otherwise cloudy days- a good supplement can make a significant difference.
Sources:
Clinically diagnosed with multiple sclerosis at the age of 28, Pam chose an alternative approach to recovery. Now decades later and still symptom free, she coaches others on how to treat the root cause of chronic disease, using a holistic approach. She can teach you how, too.
Pam is the author of Become a Wellness Champion and founder of Live Disease Free. She is a wellness expert, coach and speaker.
The Live Disease Free Academy has helped hundreds of Wellness Champions in over 15 countries take charge of their health and experience profound improvements in their life.
