22 Ways To Reduce (Chronic) Inflammation

~~~Another Monster Thread~~~

All diseases can be traced back to inflammation

πŸ‘‡
Inflammation is at the root of all disease.

Whether it's diabetes, cancer, fatty liver disease, or even arthritis, it can be traced back to chronic inflammation.

While short-term inflammation leads to symptoms like pain or swelling, long-term inflammation often doesn't.
Reducing chronic inflammation does NOT happen overnight, and it will take several months.

But here's 22 ways to do it and speed things up a little.

β›”WHAT TO AVOID!β›”

πŸ‘‡
1. Being Obese (Unfatten Yourself At All Costs!)

2. Cut Out Gluten Temporarily (Bread Is A Big One)

3. Cut Out Dairy Temporarily

Both gluten + dairy can be huge causes of gut inflammation.

4. Replace Processed Meat With Real Meat

WAY too many of you are screwing this up.
5. Stay Well Away From High Fructose Corn Syrup

All it does is wreck your cardiovascular system.

6. Replace Sugary Drinks With...

Sparkling water, with fresh slices of lemon & lime (stored in freezer with ice). This is the BEST replacement for those of you addicted to soda.
7. Avoid Seed/Veg/Canola Oils

(Much easier to do when most of your meals are cooked at home #unpopulartruth.)

8. Reduce Stress Through Time Management

9. Reduce Stress Through Sleep Quality

Hacks: Lavender oil, lavender teas, reading, deep breathing, CBD, phone in sep. room
Stress is one of the biggest causes of chronic inflammation, so it's critical that you do take the time to focus on time management, and sleep quality.

10. Getting Drunk

A couple of glasses of wine or whiskey have actually been shown to be beneficial.

Liver damage, is not.
If you're enjoying this thread so far, make sure you're on the email list.

- Inflammation & long-term health
- Testosterone
- Fasting/fat loss

Are the main topics covered, in detail:

foreveralphablog.co.uk
βœ…WHAT TO START DOING MORE OFβœ…

Alright, let's get into what actively reduces inflammation.

But just remember that this stuff won't work very well if you're constantly poisoning your body.

Removing the bad comes BEFORE doing more of the good.
Here's a list of anti-oxidants to stock up on next time you go shopping...

πŸ‘‡

11. Red Wine (280ml for men, 140ml for women)

Oh yes, some good news at last. Just don't go crazy with it, otherwise the liver ends up inflamed.

12. Green Tea
13. Bell Peppers

14. Avocados

15. Olives

16. Fatty Fish

You could actually combine all of these into one meal - salmon salad, with the salad being heavy in avocado, olives and bell peppers.

Mediterranean-Style.
SPICES THAT PLAY AN IMPORTANT ROLE
πŸ‘‡

17. Turmeric

18. Cinnamon

(Just add them to as many meals as you can - again, this is where cooking your own food is very beneficial).

MORE FOODS TO INCLUDE
πŸ‘‡

19. Almonds (moderation)
20. ANY Kind Of Veggies

Not popular with carnivore guys, but they are full of anti-oxidants.

21. ANY Kind Of Berries

If you're going to have an afternoon snack, let it be berries.

22. Grapes

See the kickass stalls from Varna, Bulgaria below:
HOW TO REDUCE YOUR INFLAMMATION

+ Follow the advice in this thread

+ Check out my meal plans if you want a specific 7 day plan

+ Especially the 'Unf**k Your Diet' plan, as that's the most
anti-inflammatory of the three options

foreveralphablog.co.uk/product/unfuck…

β€’ β€’ β€’

Missing some Tweet in this thread? You can try to force a refresh
γ€€

Keep Current with 🍷 Forever Alpha Blog 🍷

🍷 Forever Alpha Blog 🍷 Profile picture

Stay in touch and get notified when new unrolls are available from this author!

Read all threads

This Thread may be Removed Anytime!

PDF

Twitter may remove this content at anytime! Save it as PDF for later use!

Try unrolling a thread yourself!

how to unroll video
  1. Follow @ThreadReaderApp to mention us!

  2. From a Twitter thread mention us with a keyword "unroll"
@threadreaderapp unroll

Practice here first or read more on our help page!

More from @TheForeverAlpha

27 Feb
8 QUALITY CARBS FOR OPTIMISING HORMONES

***THREAD***
The main benefits from QUALITY carbs are:

- Testosterone boosting
- Cortisol limiting
- Micronutrient-density

WITHOUT spiking insulin all over the place - it's all wins.

(Make sure you read until the end to find some 'unusual' sources)
1. Jacket Potatoes

These are fantastic for both fat loss, and overall recovery. They're packed with fiber. They're packed with potassium, calcium, vitamin C.

A true 'superfood'.

2. Bananas

Bananas are also great for potassium, and aid sleep quality (due to the tryptophan).
Read 7 tweets
20 Feb
12 Common Fitness Mistakes Men Over 40 Make

~~~ A THREAD ~~~
Your main focus in your 40s and beyond, is the very thing that's fighting you every day:

HORMONES.

If you can get your hormones right, you can:

- Gain more muscle
- Lose body fat easily
- Live longer
- Look more youthful

Let's get into it:
1. Eating 3+ Meals Per Day

Eating too many meals per day not only makes it harder to burn body fat, but it also keeps your insulin from really getting where it needs to be for long-term health.

It also limits the growth hormone secretion you can benefit from.

Instead:
Read 9 tweets
8 Feb
22 Game-Changing Tips For Sleeping Like A Lion 🦁

~~~MONSTER THREAD~~~
Sleep is critical.

For your testosterone levels, muscle growth/maintenance, and appetite suppression.

It's a fundamental building block, yet so many men don't hit the 7 hour minimum.

Here's 22 tips that will help you to change that, and get into the 7-9 hour range...
1. Make It A Priority

What gets measured, gets improved. This applies to sleep too.

2. Don't Go To Bed With Your Phone

This is the #1 mistake. The modern world is absolutely designed to keep you awake, and to keep your attention on anything but sleep. News/IG/Netflix etc.
Read 11 tweets
6 Feb
8 Reasons Eggs Should Play A Key Role In Your Diet

~~~An Educational Thread~~~
1. Micro Nutrient Density

They're a STRONG source of magnesium, B12, vitamin D, selenium & iron.

Magnesium, selenium & D3 all being major contributors towards anabolic hormones and male performance.

2. Quality Protein

Especially in addition to meat or fish.
3. Satiation

This is probably the biggest factor on a fat loss diet. Being full is absolutely CRITICAL for achieving 10% body fat, and maintaining it.

Eggs score very highly on the Satiety Index, especially when boiled rather than scrambled (no idea why this is).
Read 6 tweets
3 Feb
6 Endocrine Disruptors That Kill Testosterone

~~~THREAD~~~
ED's are essentially chemicals that mimic certain hormones.

They're found in our every day environment, and are contributing to the ever-declining levels in testosterone in the 21st century.

Here's 6 big ones you'll want to be aware of, and you'll want to eliminate...
Actually before I begin, here's some potential effects of EDs that you should be aware of:

- Oxidative stress
- Poorer testicular function
- Disrupted immune function
- Altered fat cell signalling

Let's try to reduce this garbage:
Read 9 tweets
2 Feb
20 Ways To Boost Testosterone (Naturally)

***A BIG THREAD***
Testosterone levels are going down, not up.

It's bad.

- Men of ALL ages have lower testosterone than 30 years ago
- Men lose 1% testosterone per year beyond age 30

And it's ALL downsides, no upsides.

Let's try & reverse this a little...
1. CUT OUT THE BEER!

Phytoestrogens, alcohol, and the calorie dense/fattening liquid all work together to form a T-killing triumvirate with beer. Not good.

2. CUT OUT THE SUGAR!

Sugar ---> Insulin & Cortisol spike ---> T suppression

Next:
Read 13 tweets

Did Thread Reader help you today?

Support us! We are indie developers!


This site is made by just two indie developers on a laptop doing marketing, support and development! Read more about the story.

Become a Premium Member ($3/month or $30/year) and get exclusive features!

Become Premium

Too expensive? Make a small donation by buying us coffee ($5) or help with server cost ($10)

Donate via Paypal Become our Patreon

Thank you for your support!

Follow Us on Twitter!