16 Tips to reduce inflammation in your body

Tips to reduce inflammation in the body

Inflammation is your body's response to any kind of irritation or tissue damage. When you sprain an ankle, cut your finger, or have a respiratory infection, inflammation is one of the healthy ways your body responds to protect itself. The redness and swelling that results from inflammation serve as signs for your immune system to come and fight whatever is causing the irritation so it can bring the affected part back to its normal state. 

In short, inflammation helps stop illness and promotes healing faster. But as we know that sometimes the inflammation becomes harmful for our body because its persist even in the absence of irritants and cause damage to our body. Chronic inflammation is an example of ongoing inflammation which may lead to serious diseases. Inflammation provides various benefits to us But this still doesn't mean that we should continue eating foods that cause chronic inflammation

Chronic inflammatory diseases can be caused by several factors such as poor diet, lifestyle choices, environmental toxins, stress, genetics, obesity, etc. However, there are still many things that we can do to control the symptoms of chronic inflammation. Here are some simple ways you can start doing now:

tips to reduce inflammation
tips to reduce inflammation

1. Increase your intake of anti-inflammatory foods.

One of the best ways to reduce inflammation in the body is by eating food that has potent anti-inflammatory properties. These kinds of food contain nutrients that will protect your cells from damage caused by harmful substances called free radicals, which are formed during normal metabolism, exposure to cigarette smoke, and exposure to pollutants. Anti-inflammatory foods also nourish damaged tissues with antioxidants, which help remove these harmful toxins from our system. Plus they are also rich in essential vitamins and minerals needed for optimum health. Below is the list of some anti-inflammatory foods :

- Olive oil

- Tomatoes

- Blueberries

- Garlic

These types of food should become a part of your daily diet for effective and lasting results. Just make sure that you're not allergic to any of the ingredients and consult your doctor if you think some of them may interfere with medications or other conditions you have.

2. Consume foods that can fight inflammation.       

Foods that contain alkalizing effects help fight free radicals in our system by counteracting acidosis - a condition where the body is low on alkaline minerals due to increased intake of acidic food. Some examples include cranberry, pomegranate, kiwifruit, pineapple green tea, lemon juice, brown rice, etc.

3. Drink more water.

Drinking eight glasses of pure and clean water every day is very important but sometimes we find ourselves having difficulty meeting this mark especially when we're busy with work or other engagements. But if you want to keep yourself hydrated and free from inflammation, be sure that you're drinking enough water each day.  Water also helps flush out toxins in the system which can contribute to chronic inflammation.

4. Avoid fried food and processed foods as much as possible.

Even though a lot of people still think that it's okay to eat fried foods, pastries, desserts, snacks, fast food every once in a while - they are actually not healthy for your body at all. These types of food are high in trans-fatty acids, which increase "bad" cholesterol levels and cause chronic inflammation. Meanwhile, processed foods also contain a lot of chemicals that can cause harm to your body.

5. Contribute less to the production of toxins in your system.         

Toxins can be formed inside our bodies as a result of metabolic processes that break down food into glucose or other basic fuels. But if these toxins remain unchecked, they wreak havoc on the many organs and systems inside our bodies. This is why it's important for us to eat foods that have detoxifying properties so we can prevent lasting damage from being caused by free radicals. Some examples include green leafy vegetables, cayenne pepper, garlic, ginger, etc.

6. Exercise regularly.      

One of the best ways to keep your body free from toxins is by exercising more often. Physical activity also improves heart health and boosts the immune system which are two factors that have a significant role in reducing chronic inflammation. Try elevating your exercise levels slowly but surely so you'll feel just better every day with no symptoms of fatigue or injury.

7. Practice meditation, yoga, breathing exercises for overall mind-body wellness.

Your mind needs some "me time" too! Meditation, deep breathing exercises, and yoga increase blood flow to major organs while reducing stress levels at the same time. When you practice these simple yet effective stress management techniques, you'll feel more rejuvenated and ready to take on the day with no worries.

8. Get enough sleep.

You don't only need to eat healthily, drink water, exercise regularly - you also need your seven hours of sleep every night! We all know that lack of sleep causes stress which leads to suboptimal health so make time for bedtime rituals even if it means cutting down on some activities.

9. Stay positive and learn ways to manage stress.

Stress is a big contributor when it comes to chronic inflammation because mental fatigue can prevent us from maintaining a healthy lifestyle. Try spending quality time with family and friends, reading a good book, exploring a new hobby, or anything else that will bring joy back to your life.

10. Reduce intake of red meat and dairy products.

Remember that we mentioned some foods that have properties to detoxify our body? Well, these are vegetables, fruits, whole grains, etc. Eating a lot of fatty meats like beef or pork helps produce free radicals in our system while dairy is high in saturated fats which can cause inflammation. So instead of getting the nutrients from these sources use the alternatives. 

11. Get more Omega-3 fatty acids.    

Omega-3s are found in fish like salmon, black cod, mackerel, sardines, flaxseed oil, walnuts, etc. These oils contain powerful anti-inflammatory properties so they'll help decrease pain and inflammation caused by arthritis or injuries to the muscles and joints.

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12. Do away with bad habits.

The saying "it takes 21 days to break a habit" is no myth! If you want to prevent chronic inflammation from taking over your life, it's important that you stop smoking cigarettes because not only does it increase the risk for cancer but also heart disease too. Drinking alcohol excessively will do damage to your liver which can trigger inflammation throughout your body. And of course, there's the fact that stress is often followed by unhealthy eating so try to nip these bad habits in the bud.

13. Avoid smoking.

Smoking contributes to the development of all kinds of diseases, including chronic inflammation.

14. Reduce intake of refined sugars.

Refined sugar is a major contributor when it comes to causing inflammation in our bodies because they turn into substances that cause oxidative stress and free radicals which can damage or kill off healthy cells. So next time you crave something sweet, try eating raw honey instead since it's nature's best medicine! It's loaded with antioxidants too!

15. Use essential oils.

Essential oils are nature's gift to us so we need to start using them more often to boost our health and combat chronic inflammation caused by free radicals! Try adding a drop onto your water bottle and take sips throughout the day. Or add a few drops onto your bathtub for a relaxing and therapeutic experience. You can also add oils to your diffuser or simply rub them on your skin!

16. Relax with a massage.

When we're stressed out, our muscles become tense so we develop muscle aches and pain. This is why getting a massage can be beneficial to our health because it helps ease muscle tension and stimulate blood flow which increases the supply of oxygen and nutrients that may otherwise get compromised when we're under high levels of stress. Just make sure you choose a good masseuse who knows what they're doing to ensure not just relaxation but also proper body maintenance.

Wow!  That's quite a lot of things that you should do to reduce chronic inflammation. But don't get overwhelmed - just try to practice these simple health tips one at a time until it becomes part of your daily life.

Have you tried some or all of these ways to manage your chronic inflammation? How did it go for you? Share your thoughts by leaving us a comment below! Or better yet, post about it on your blog so other people who are suffering from this can find hope in knowing that there's something they can still do despite their condition.