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Anti-Inflammation
With Dr. Steven Ching

Check out some of our easy and helpful tips to reduce inflammation. Dr. Steven Ching will walk you through how to live an anti-inflammatory lifestyle in an easy, and practical way.

Struggling with Inflammation?

Get 5 helpful tips from Internist, Dr. Steven Ching

1) Eating an anti-inflammatory diet

a. Managing an anti-inflammatory diet may be the single most important thing you can do to keep inflammation in your body at a minimum.

b. Foods to Indulge In

  • Dark, leafy greens like kale or spinach
  • Berries
  • Fish high in Omega-3’s like salmon or tuna
  • Olive Oil
  • Avocados

c.  Foods to limit

  • Processed Foods
  • Sugary Drinks
  • Refined oils like soybean or vegetable oil
  •  Simple carbohydrates like breads and sweets
  • Red meat, especially if it is processed

d.  Tip from Dr. Steven Ching

“When grocery shopping, it is best to stay mostly in the perimeter of the grocery store. Most processed foods live in the middle aisles, and all the fresh produce and whole foods are housed in the outer aisles”

2) Maintaining an Active Lifestyle

  • Movement is a key component to keeping your inflammation levels low. Movement does not have to mean climbing a mountain or doing a 20-mile bike ride—it can be as simple as walking your dog around the block or doing modified yoga positions. The most important part of movement is that you keep a consistent schedule and move at least 30 minutes a day 5 days a week. Exercise has been proven to reduce inflammation in individuals as compared to folks who do not get regular physical activity. Rancho Family Medical Group has created online fitness courses for you to move along with right from the comfort of your own home. Visit us at www.youcanchoosehealth.com to move alongside your favorite physicians!

3) Weight Management

  • Studies have shown that individuals who are overweight have increased levels of inflammation in the body. Diet and exercise truly are the key to keeping yourself at a healthy weight and therefore lowering your body’s inflammation levels. According to Nutrition Research Reviews, even a weight loss of 10% of your body’s total body weight can significantly reduce inflammation. For some patients who have hypertension or diabetes, faster weight loss might be the ticket to a healthier body. Dr. Eric Madrid, one of our doctors who practices out of Menifee, highly recommends the keto diet for his patients with diabetes as it lowers weight and levels out blood sugars.

4) Managing Stress Levels

  • Did you know that stress levels not only affect mental health, but physical health as well? Stress can come from all avenues of life: relationship struggles, job issues, health concerns, and all of these take a toll on your body. If stress becomes too much for one’s body to bear, the body loses its ability to healthfully respond, causing inflammation levels to rise in the body. Managing stress is key to keeping inflammation low. Our doctors at RFMG suggest breathing exercises, meditation, hobbies, and leisure walks to combat stress and keep yourself in a relaxing state.

5) Getting Quality Sleep

According to the CDC, the average adult needs at least 7 hours of sleep each night to regenerate the body and allow for repair. The CDC estimates that 35% of all US adults do not get this recommended amount of sleep per night aiding in the inflammation epidemic. Here are some tips on getting the best sleep from RFMG:

  • Do not have anything with caffeine late in the day
  • Go to sleep and wake up at consistent times daily
  • Stop using devices (phone, tablet, tv) at least 30 minutes before bedtime
  • Create a restful environment in your bedroom, typically cooler and dark

Easy Omelette with veggies

Dr. Steven Ching shows you how to cook an easy and healthy omelette recipe. This will demonstrate how simple (and delicious) eating an anti-inflammatory diet can be.

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