Inflammation is the body’s normal response to illness or injury. We feel heat, see redness, swelling and experience pain and we treat it accordingly. Not all inflammation is beneficial, however. Chronic inflammation is low-level inflammation that can cause a variety of illnesses. This type of inflammation occurs due to genetics, a sedentary lifestyle, too much stress, environmental toxins and diet. The good news is that it is possible to reduce chronic inflammation naturally through diet, stress management and exercise. Natural remedies relieve pain, create no or minimal health side-effects, and contribute to healing the areas of inflammation as well as relieving the pain. We have included 10 of the best ways to help reduce inflammation:
Reduce Pre-Packaged and Processed Foods – Foods such as cookies, cakes, bagels, breads, soda and the like are high in sugar and exacerbate inflammatory conditions. These foods elevate insulin and glucose levels, which raise inflammation levels.
Eliminate Trans Fats – Trans fats are ridiculously inflammatory. Limit your intake of greasy, packaged foods and get more of your fats from unsaturated sources like avocados, nuts, olives, cold-water fish, and coconuts to seriously reduce your body’s levels of inflammation.
Probiotics – Probiotics “good” bacteria found in some foods, such as yogurt and fermented foods can significantly reduce pain for arthritis and lower intestinal inflammation.
Omega 3 Fatty Acids – Taking supplements rich in these natural nutrients assists the body in having a more profound primary inflammatory response. At the same time, it minimizes the chronic inflammation responsible for pain.
Herbs and Spices – Spices and herbs such as bromelain, ginger, mint, oregano, turmeric and green tea include compounds to fight inflammation. They contain bioflavonoids and polyphenols that reduce inflammation and limit free radical production.
Vegetables and Fruits – The produce with high antioxidant content is best. Blueberries, strawberries, and dark leafy greens are excellent choices for reducing inflammation.
Walking and Restorative Exercises – Exercises such as walking, gardening, mowing the lawn, yoga and tai chi help the body move, reduce stiffness and inflammation. Moderate exercises do not raise inflammation levels the way intense exercises do.
Manage Stress – Stress increases inflammation. Take time each day to do activities which make you feel good and help you relax.
Adequate Sleep – Getting between 7-9 hours of sleep per night is crucial if you want to avoid long-term inflammation. Not getting enough sleep can result in chronic inflammation.
Adequate Hydration – Your body needs water to thrive as well as to survive. It is common to be mildly dehydrated and this can lead to a multitude of issues, inflammation being one of them. Aim for at least 8 cups fresh filtered water per day.
Making changes in your diet and lifestyle can be difficult but they can make a big difference in the way that you feel in a surprisingly short amount of time. If you need any help, please contact us at any time or sign up for our newsletter to receive more helpful tips.