Health and Wellness

4 Diet and Lifestyle Changes to Reduce Inflammation

Inflammation is a natural healing method associated with swelling and it exists to fight infection or injury. You may not be able to feel it or see it, but inflammation could be causing damage to your body.

When an inflammatory response occurs without infection or injury to fight, our immune system can begin to attack the body’s cells, which will slowly destroy healthy organs, joints, and arteries.

Sometimes, it can be hard to tell if you are suffering from unnecessary inflammation due to the signs of it being so vague. If left untreated, inflammation can contribute to many chronic health problems, such as diabetes, heart disease, Alzheimer’s, and cancer.

There are a number of things that can trigger an unwanted inflammatory response, but luckily for us, there are many things we can do to reduce inflammation.

Diet Changes

Consuming anti-inflammatory foods and avoiding food that can trigger inflammation is the first change you need to make to reduce inflammation. You should increase the amount of fruit and vegetables you eat, and you should eat food that contains a high amount of Omega-3 fatty acids.

Cold water fish, walnuts, tofu, soybeans, and flax seeds are examples of food that contain a lot of Omega-3. Grapes, blueberries, celery, garlic, tea, olive oil, and some spices are all examples of anti-inflammatory foods.

You can take supplements, such as a turmeric supplement with black pepper, ginger or Omega-3 fish oil supplements, to ensure you are consuming enough anti-inflammatory product. Food to avoid includes red meat and anything that contains trans-fat.

Blood Sugar Control

You should try to avoid simple carbohydrates, such as white rice, white flour, refined sugar, plus anything that contains a high amount of fructose corn syrup. Eating wholegrain food instead of white food (such as bread, pasta, and rice) is highly advised.

Wholegrain contains fiber and slow release carbs, which make you feel fuller for longer, helps maintain a healthy digestive system and causes fewer peaks in blood sugar levels.

Exercise More

When you move more, inflammation is prevented. Exercising regularly is essential for keeping yourself healthy and maintaining a healthy weight.

People who are overweight tend to have more issues with inflammation, so losing weight is a natural way to reduce the amount of inflammation you suffer from. You should do anaerobic exercise for 30-45 minutes and then do resistance or weight training for 10-25 minutes at least 4-5 times a week.

Reduce Stress

As well all know, stress can cause a lot of damage to our body’s. It is said that chronic stress can actually cause inflammation. Doing things like yoga and meditation are natural ways to manage your daily stress.

We might not be able to control some of the stressful situations we face in life, but we do have the ability to change how we respond to these stresses. If we manage stress better, we won’t have to deal with all of the health problems we face from the encounter.

Changes to our diet and lifestyle are essential to reducing inflammation and a number of other health issues. These small, simple changes don’t take much, but the results are extremely beneficial to us. So, make some diet and lifestyle changes to see what they can do to improve your overall health.