This level of disease is not normal, but it is certainly common.
you could only do something about what you know is there.
Meet the protein that measures inflammation levels.
C-reactive protein orCRP2is an inflammatory protein that is one of best ways to measure your inflammation levels.
Inflammation becomes damaging when it flares unchecked, like a forest fire fueled by gasoline.
The CRP test measures your inflammatory firestorm.
So what raises CRP?
Here’s how to lower your CRP.
Further testing and a comprehensive health history can uncover the pieces to your inflammation puzzle.
Here are my top tips for bringing inflammation levels back down to normal:
1.
Quit eating so much sugar.
Several studies haveshownthat more sugar you eat, the higher your CRP will be.
Just like inflammation, hormonal health is all about balance.
Higher levels of the hormonesleptin13andestrogen14were both associated with increased CRP levels.
Check out myhormone guideto learn about the telltale signs of the different hormonal imbalances.
Eat wild-caught fish and quality fish oil.
Multiple studies havefound16that people who have stressful jobs or toxic relationships have higher CRP levels.
This is your life.
Get your B’s.
B vitaminsfolate17andniacin18were both associated with lower CRP levels.
Learn more about methylationhere.
The impact of sleep on health is drastically underestimated by most people.
The science on sleep?
The less you sleep (even for one night), thehigher19your CRP levels will be.
You may have noticed that after a lousy night of sleep you feel sore and tight.
This is all thanks for CRP.
If you struggle with sleeping, try turning off electronics two hours before you go to sleep.
I know it’s a lot to ask, but it’s possible for you to do this.
Maximize your fat-soluble vitamins!
VitaminsA20,D,E21, andK22are wildly important for your health.
One of the many reasons?
They lower good ol' CRP.
I use comprehensive nutrient labs to check for these nutritional deficiencies and dose accordingly.
While supplementation is typically needed, you’re able to also focus onfoodsthat are high in these nutrients.
Mindfulness meditation has so many benefits, and one of them is its ability to fight inflammation.
People who regularly exercise were able tolower24their CRP!
I am a fan of high-intensity interval training (HIIT) and hiking to get the blood pumping.
No more trans fats.
Read your food labels.
Take it easy on the alcohol.
Limiting the liquor was found tolower17levelsof CRP.
Good news, winosred wine is actuallyassociated25with lower CRP levels when consumed in limited amounts.
Pump up your zeaxanthin and B-cryptoxanthin.
These two antioxidants are both great Scrabble words and CRP fighters!
Research hasfound26that people who have the most zeaxanthin and B-cryptoxanthin in their diet had thelowest27CRP levels.
The foods with the highest levels?
Kale, spinach, collards, turnip greens, and broccoli.
Get your good bugs.
A probiotic blend of Lactobacillus and Bifidobacterium varietiesdecreased28CRP in just eight weeks!
Tai chi it up.
Tai chi, a gentle Chinese martial art, wasshown29to decrease CRP in throw in 2 diabetics.
I havewrittenin the past on the wide-ranging benefits of this essential nutrient.
Multiple studies haveshown30that magnesium has the wonderful ability to lower CRP.
Enjoy a cup of joe.
Coffee lovers everywhere, can I get an “amen”?
People who drank coffee wereshown31to have lower CRP levels.
Can’t tolerate coffee?
Green tea hassimilar32CRP-calming results!
Say no to being a Debby Downer because pessimists were shown to have higher CRP levels.
Being around negative people and being in toxic relationships also willincrease33your inflammation levels.
Sodetox from unhealthy relationships.
Not that you needed a scientific reason, but having a healthy sex life lowers CRP.
Men who had sex more than one time a month wereless likely34to have a higher CRP.
Sex also increases immune-balancing cells!
Now you have two good reasons to get it on.
Don’t mix refined carbohydrates with fat!
A moderate-size mixed mealresultsin significant increases in CRP and the other inflammatory markers.
Avoid refined carbs and focus on eating healthy fats away from healthy carbs like sweet potatoes and fruits.
Yoga has so many awesome health benefits, and one studypoints35to its ability to decrease CRP.
So get your downward dog on.