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Science has established that chronic and low-grade inflammation is a significant contributor to life threatening conditions like cardiovascular disease, cancer, type 2 diabetes and more. With three out of five global deaths linked to inflammation-related diseases, it’s a concerning issue.
Let’s start by understanding what inflammation is-Â
Inflammation is a natural bodily response to illness; it’s your body’s alert system to let you know that something is wrong. If inflammation persists, it becomes problematic. In the short term, it aids healing, but if inflammation persists, it does become problematic.
Fortunately, there are ways to combat inflammation. There are dietary recommendations and lifestyle changes that can help you reduce inflammation in your body. Thankfully, there is plenty you can do to fight back and protect yourself.
Step #1: Eat to beat inflammation
Be cautious of unscientific “anti-inflammatory diets.” Opt for foods rich in omega-3 fatty acids, polyphenols, and antioxidants like leafy greens, fatty fish, nuts, fruits and spices such as turmeric, rosemary and ginger to combat inflammation. Garlic and capsaicin from cayenne peppers are also beneficial for reducing inflammation.
Step #2: Avoid inflammatory foodsÂ
Reduce your consumption of sugar, refined carbs, fried foods, red and processed meats, dairy, and processed foods to improve your dietary habits. These food items are associated with inflammation and are found in desserts, candy, soda, fruit juice, ketchup, pasta sauce, white pasta, bread, white rice, and unhealthy snacks.
Step #3: Stay hydrated
As our bodies consist of 60% water, proper hydration is vital for your overall well being and energy. Water transports nutrients to all your organs, protects your joints and reduces any inflammation in your body. Only water and caffeine-free herbal teas contribute to your water intake, while coffee and tea can often exacerbate dehydration, which means you will need to drink extra water to balance their effects.
Step #4: Get moving!Â
Regular exercise, including strength training for about 150 minutes per week will tremendously help reduce inflammation in your body, lower your stress levels, maintain your weight, improve your digestion and preserve your bone and muscle health. It’s important to avoid overtraining; too much exercising can counteract all the good you’ve done by provoking inflammation in your body. Exercise is a significant lifestyle choice to combat inflammation.
So it’s time to strap on those jogging shoes!
Step #5: Manage your weightÂ
To keep inflammation at bay, it’s essential to sustain healthy body weight. Consult your primary care provider to determine if your current weight aligns with your age, height, and other factors. If you’re overweight or obese, seek advice from your healthcare professional regarding the safest and healthiest approaches for weight loss. Shedding these pounds will definitely lead to decreased inflammation.
Step #6: Stop smokingÂ
Quitting smoking and tobacco products can lead to a significant reduction of inflammation in your body. Smoking raises inflammation in the body. Kicking this nasty habit will change your life for the better.
Step #7: Control blood sugar
To reduce blood sugar fluctuations, avoid or limit your consumption of simple carbohydrates like white flour, sugar and high fructose foods. Focus on including whole foods that are high in fiber for your diet. Blood sugar spikes are what cause inflammation in the body. Consider eating your meals in the right order- veggies and fibre, protein and fats and lastly carbs and sugar. Another wonderful tip to control your blood sugar levels is to build your meals around lean proteins and whole grains.
Step #8: Limit alcohol useÂ
Alcohol can have both positive and negative effects when it comes to inflammation in the body. While moderate consumption of alcohol may not be harmful, excessively drinking will most definitely lead to inflammation in your body, particularly in the intestines. To reduce inflammation and protect your overall health, it’s advisable to limit your alcohol consumption to one drink a day for women and two drinks a day for men, unless your doctor has given you other instructions.
Step #9: Get enough sleepÂ
Inadequate sleep not only saps your energy and productivity but also increases inflammation in your body. To improve your sleep quality, practise good sleep hygiene by maintaining a consistent sleep schedule, getting seven to nine hours of sleep, creating a conducive sleep environment, avoiding screens before bed and investing in comfortable bedding. Adequate sleep is crucial for your body to relax and aid in your body’s repair processes, including the reduction of inflammation. You need to sleep well in order for your body to rejuvenate.
Step #10: Enjoy a massageÂ
A massage isn’t just a luxury; it can contribute to your overall health and well being. Joint inflammation can lead to pain and reduced quality of life. Through enhancing the number of disease-fighting white blood cells in the body and potentially reducing stress hormones, massages can effectively reduce inflammation in your body with noticeable results after a single session.
Step #11: Practice stress management techniquesÂ
Combat inflammation by incorporating stress-reducing activities like meditation, yoga, nature walks and spending time with your loved ones. Chronic stress can fuel inflammation, leading to various health issues. Managing your stress levels not only enhances your well being but also reduces your risk of developing chronic diseases in the long run.
START TAKING THESE STEPS TODAY
By consistently improving your diet, exercising regularly, prioritising sleep and managing stress, while also seeking guidance from health experts and utilising supplements, you can fortify your defence against inflammation.
Embrace these positive lifestyle changes and discard detrimental habits to effectively manage inflammation and enhance your well being. It’s time to gain better control over inflammation sooner rather than later!
