Inflammation is a biological process that signals our immune system to pay attention to certain tissues in the body. There are two types of inflammation: Acute and chronic inflammation.
Acute inflammation refers to the body’s natural response to a short-term threat like surgery, injury and burn. Some of its symptoms are pain, redness, immobility, swelling, and heat.
Meanwhile, chronic inflammation lasts for a prolonged period of several months to a year. Its symptoms are fever, chest pain, mouth sores, joint pain, rashes, abdominal pain, and fatigue.
Tips That Can Help You Fight Inflammation
Generally, the more you are hydrated, the less inflammation will be present in your body. Hydrating helps carry out proper body functions. It helps clear out the bowels, keep toxins moving through the liver and kidneys, and helps to eliminate them through sweat
Start your day by drinking 32-64 ounces of water before consuming your breakfast. Doing this will help flush out your body and get it primed for the day. Just make sure that the water you’re drinking is free from contaminants such as fluoride, chlorine, heavy metals, etc.
Cook With Spices And Herbs
Spices and herbs give an added flavor to our dishes. Cinnamon, garlic, ginger, and turmeric have anti-inflammatory properties that can help lower inflammation levels n the body. You can pair these spices with black pepper to enhance absorption.
Eat A Mediterranean Diet
According to studies, following a Mediterranean diet can give your body an anti-inflammatory effect and improve your cardiovascular risk factor such as blood pressure. It also appears that it can help avoid metabolic syndrome (pre-diabetes). This type of diet mainly focuses on high consumption of mostly plant-based whole foods and includes plenty of veggies, fruits, grains, olive oil, nuts seeds, legumes, and fish.
Reduce Stress & Improve Sleep
Uncontrollable stress causes an increase in inflammatory biomarkers called cytokines which can damage your immune system, cause infection, and increase your risk of developing diseases.
By getting the best sleep, you can fight off daily stressors in your daily life. When you sleep, your brain flushes out metabolic debris and the body is put into a deep healing state.
Vitamin E-rich Foods.
Combat inflammation by consuming more vitamin E-rich foods like nuts and seeds such as sunflower seed, almonds, hazelnut, and peanuts. Additionally, broccoli and spinach, as well as sunflower and safflower oil, are also rich in vitamin E.
Eat Fruits And Vegetables
By eating fresh, whole, colorful fruits and veggies you’ll be able to fight inflammation. Many fruits contain an antioxidant and anti-inflammatory compound known as anthocyanin.
According to Malina Linkas Malkani, RD, RDN, CDN, media spokesperson for the Academy of Nutrition and Dietetics:
“Try to eat at least one to two cups of whole fruit on a daily basis,”
Limit Heavily Processed Foods
Another smart move to fight inflammation is by limiting or reducing your consumption of processed foods, which include foods high in salts, man-made fats, added sugar, fried goods, and processed meats. Pro-inflammatory cytokines are released in the body by those foods that are high in processed sugars.
Get In Your Omegas
Omega-3 and omega-9 fatty acids can help reduce and fight inflammation. Omega-3s can help lower blood pressure while increasing “good” HDL cholesterol. Some of its best sources are sardines, salmon, and anchovies.
Every organ system in our body needs to be flowing in order to stay healthy. When your body becomes stagnant it is at higher risk of getting tons of inflammation. That’s why, instead of sitting, do simple exercises to lower your risk. Exercise pumps the lymph fluid and boosts circulation. Studies show that just 20 minutes of exercise is enough to reduce inflammation.
Try Yoga, Tai-Chi, Or Meditation
Doing mind-body practices such as yoga, Tai-chi, and meditation can lower your stress levels and fight inflammation. There were studies showing these practices can impact the body on a cellular level.
Stand, Don’t Sit
As much as possible, avoid sitting for a long period of time as it can increase your risk of inflammation, diabetes, heart diseases, cancer, and even death. Aside from exercising regularly, you also need to stand and move your body.
Kristine Arthur, MD, an internist at Memorial Care Orange Coast Medical Center in Fountain Valley, California says:
“The goal is to limit total hours of sitting during the day. Small changes like standing while on the phone or using a standing computer can have a big impact on the total hours of sitting.”