Reducing Chronic Inflammation
Although you’re unable to feel it or see it, chronic inflammation may slowly be causing destruction to your body. While early symptoms of chronic inflammation may not be too alarming, as it progresses, damage can be done to your arteries, joints, and organs. If left unchecked, this can lead towards chronic diseases such as diabetes and heart disease.
Reducing Chronic Inflammation – Strategies That Actually Work
Thankfully, you are able to control and potentially reverse chronic inflammation through a healthy, anti-inflammatory diet. If you’re struggling on what to do first, you can follow these 6 tips on how to reduce chronic inflammation in your body.
Eat Plenty of Anti-Inflammatory Foods
The foods you eat are just as important as the supplements and medications you use for protecting against inflammation. Following a healthy, balanced diet packed with fruits and vegetables can make a big difference. You should also choose foods that contain omega-3 fatty acids. Walnuts, fish and soybeans are great sources of omega 3. Grapes, blueberries, celery, and olive oil are other good anti-inflammatory foods that you should incorporate into your diet.
Avoid Inflammatory Foods
Following an anti-inflammatory diet will promote inflammation, so it’s best to avoid foods such as red meat, margarine, and deep-fried foods. While processed foods are quick and convenient, they can put stress on your body and cause inflammation, so try and stick with anti-inflammatory foods.
Control Your Blood Sugar
Simple carbohydrates like refined sugar and white rice are best avoided or limited if this is not possible. One rule to follow is to avoid eating white foods like rice, pasta, and white bread. It’s advised to build your meals around whole foods that are high in fiber, such as whole grains and vegetables. Doing so will help you control your blood sugar and reduce chronic inflammation.
Make Time for Exercise
One of the best ways to prevent chronic inflammation is by making regular exercise part of your day to day routine. Whether you’re a fitness fanatic or about to start your journey, allocating 30 to 45 minutes per day to perform aerobic exercise can be a huge help in reducing chronic inflammation. There are tons of exercises you can do from the comfort of your own home too. There are many other health benefits that you can receive from working out, such as having control over your weight, reducing cholesterol levels, and strengthening your bones and joints.
Get a Good Night’s Sleep
We all know the value of getting a good night’s sleep, but you may not realize how beneficial sleep is for keeping chronic inflammation in check. Sleep provides a substantial protection against stress, which is a leading cause towards chronic inflammation.
If you struggle to get a good night’s sleep, there are several things you can do, such as changing your mattress, creating a relaxing bedroom environment, or changing your bedding and pillows. A good pillow can make a difference and provide support to your body as you sleep.
Manage Stress – Reducing Chronic Inflammation
Chronic stress is known to contribute towards inflammation, so managing stress levels and trying out relaxation techniques can play a part in reducing chronic inflammation. Yoga, guided imagery, and meditation are great methods that you can adopt in your day to day life to help manage stress during the day. Running a hot bath or having some time for yourself can also be great for keeping stress levels down.
Chronic inflammation can have a damaging effect on your body in the long term, so make sure that you keep track of what you eat, how much sleep you get, and how regularly you work out, as all of these can help when it comes to reducing symptoms.