Ever wonder what the ultimate anti-inflammatory day would look like? Something that you could commit to with your busy schedule, for even a day?
In my medical practice, chronic inflammation is the top problem, by far. But you're in luck! I've put together a step-by-step guide to a day of anti-inflammatory living.
I estimate that about 90% of you could benefit enormously from a day like this, and if it saves you money and a trip to someone like me, even better.
Curious if it could work for you? Start tomorrow!
1. Start with a morning routine.
Here's an example of a good practice, but any routine that gets you moving and makes you feel good will do:
- When you get out of bed (ideally between 6-9am), walk barefoot directly outside so that you can see the sun.
- Look toward the sun (not directly at it).
- Start moving by doing neck rolls.
- Move on to side bends on each side.
- Do a few half backbends.
- Move on to five long, deep breaths, listening to the inhale and exhale.
- Lastly, make a gratitude or intention statement for the day.
You may finish with a walk, yoga, meditation, jog or just go back inside.
2. Enjoy a breakfast smoothie.
Ever look forward to your breakfast? Well, if you make this correctly, you will! Ingredients should include some variation of these: spinach, kale, chia seeds, hemp seeds, almond milk, vanilla extract, berries, cacao seeds.
Drink one glass of warm lemon water.
If you are used to having caffeine: drink a cup of tea with cinnamon (optional: splash of almond or coconut milk).
3. Recharge during your morning commute.
Today is going to be a low media day: No morning news or social media. Email is OK. Ideally, you read a book or listen to something that recharges you. Morning news is usually not recharging; it drains your energy. You won't die by missing the news for the day, and if you're concerned, just scan the headlines or ask your friend about it.
4. Drink a mid-morning green juice.
Some great ingredients to include are kale, ginger, turmeric, celery, cucumber and parsley.
5. Have a healthy, light lunch.
Savor a large green salad (recommended: spinach, onions, tomato) with nuts and, if you'd like, a scoop of hummus.
6. Take an afternoon breather.
Stop work for 10 minutes and walk around. Revisit your intention or main task for the day. Is it finished? If you're one of the lucky few who can do it, this is the time for your short power nap.
7. After work is finished, go for a walk.
You goal today is to walk 12,000 steps. You may have finished some or most of this in the morning if you went for a long jog or walk. If you can, walk in nature.
8. Make a dinner fit for an inflammation-free royal!
I recommend zucchini pasta with fresh or organic marinara, with a side of sweet potato. This is a good time take an omega-3 algae oil (1 gram) supplement, or eat wild salmon.
Make sure you give yourself one treat: either one glass of sulfite-free red wine or two squares of dairy-free dark chocolate (more than 70% cacao)
9. Wind down.
Two hours before bed, shut all the screens down. Don't check email if you can help it.
Recommended activities: Listen to music, play with kids or dog, engage with significant other or friends.
10. Get tons of beauty sleep.
Give yourself at least eight hours of sleep tonight (ideally nine or 10) — you deserve it! Make your room pitch black, cold, and silent.
There you have it! The ultimate anti inflammatory day. I think it's doable. What about you?
If you want to delve into more into this and try a week, check out my plan here.
Feeling a little fatigued? Feel like something's just not right, but Western Medicine tells you, "you're fine"? Jason Wachob, founder & CEO of mindbodygreen, tells all in his health story. Sign up now for FREE!