Feeling bloated, fatigued, or experiencing joint pain? You are probably looking for the best ways to reduce inflammation in the body. Look no further!
We know that inflammation is a natural response to injury, but did you know that chronic inflammation can lead to a host of long-term health problems including arthritis, heart disease, and cancer.
What is surprising is that some of your daily habits could be making your inflammation even worse without you knowing it!
This article reviews the foods that cause inflammation, how to best reduce inflammation in the body, along with lifestyle changes that can also help you improve your overall health.
What is Inflammation?
To find the best ways to reduce inflammation in the body you need to first understand what inflammation is, along with its causes and how it affects your body.
Inflammation is a natural response to injury, but when it becomes chronic, it can lead to a host of long-term health problems.
However, not all inflammation is bad because acute inflammation is a necessary part of the healing process when your body is injured. However, chronic inflammation can be caused by a variety of factors, including diet, lifestyle habits, and genetics.
With that in mind, let us take a closer look at the foods that cause inflammation and how they can contribute to chronic inflammation in the body. Only then can we better understand how to best reduce inflammation in the body.
Avoid Foods that Cause Inflammation
So what role does diet play in contributing to inflammation in the body?
Certain foods can trigger inflammatory responses, aggravating any existing inflammation or even contribute to its development.
Processed Foods
These foods include processed and refined carbohydrates, such as white bread, pasta, and sugary snacks, as well as trans fats found in fried foods and baked goods.
In addition, excessive consumption of red meat, especially processed or fatty cuts, has been linked to increased inflammation markers in the body.
Drinks
Alcohol and sugary drinks, like soda and juice, can also lead to chronic inflammation when consumed in excess. Some people also find that even the so called “diet drinks’ with aspartame seem to cause bloating.
Certain Types of Fats
Foods high in saturated and animal fats have been shown to promote inflammation in the body. This includes dairy products like cheese and butter, as well as fatty cuts of meat like beef and pork.
Note that not all types of fat are bad for inflammation. In fact, certain types of healthy fats found in foods like avocado, nuts, and fatty fish can actually help to reduce inflammation in the body.
By being mindful of the foods you eat and limiting or avoiding those that are known to promote inflammation, you can take a proactive approach towards reducing chronic inflammation in your body.
Let us now consider some of the best foods to consume for reducing inflammation and promoting overall health.,
Best Ways to Reduce Inflammation in the Body – Check Your Diet
In addition to avoiding inflammatory foods, incorporating anti-inflammatory foods, herbs and spices into your diet can also help to reduce inflammation in the body.
Some of the best foods to consume for reducing inflammation involve eating a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats like omega-3 fatty acids, which all can help reduce inflammation in the body.
Good examples are:
- Fatty fish such as salmon, tuna, and mackerel which are high in omega-3 fatty acids.
- Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds which are rich in healthy fats and fiber.
- Dark leafy greens such as kale, spinach, and collard greens which are packed with antioxidants and anti-inflammatory compounds.
- Berries such as blueberries, raspberries, and strawberries which are high in antioxidants and can help to reduce inflammation.
- Turmeric, ginger, garlic, rosemary and thyme are known for their anti-inflammatory properties.
By incorporating these foods into your diet, you can help to reduce inflammation in your body and promote overall health. In addition to making dietary changes, there are also lifestyle changes you can make to reduce inflammation.
You can also look up various delicious and easy recipes to help fight inflammation in this popular and good to read book The Complete Anti-Inflammatory Diet for Beginners
Best Ways to Reduce Inflammation in the Body – 7 Lifestyle Changes
In addition to incorporating anti-inflammatory foods into your diet, there are lifestyle changes that can help to reduce inflammation in your body.
Note that lifestyle changes may not completely eliminate inflammation in the body, but they can certainly help manage it to improve overall health. Good lifestyle changes you should aim for include the following:
Maintain a Healthy Weight
Being overweight can trigger inflammation in the body, so maintaining a healthy weight through a balanced diet and regular exercise can help reduce inflammation.
Exercise
One of the most effective ways is to exercise regularly. Regular exercise can help reduce inflammation in the body by reducing body fat, improving circulation, and strengthening the immune system. Try to get at least 30 minutes of moderate exercise most days of the week.
Quit Smoking
Smoking can trigger inflammation in the body, so quitting smoking can help reduce inflammation and improve your overall health.
How to Best Reduce Inflammation in the Body – Get Rid of Stress
Stress is another major contributor to inflammation, so finding ways to manage stress is very important. Learning stress management techniques like meditation, deep breathing, taking a walk ,and yoga can help reduce stress and inflammation.
Adequate Sleep
Getting enough sleep is also important, as lack of sleep has been linked to triggering inflammation in the body. dy. Try to get the doctor recommended 7-8 hours of sleep per night to reduce inflammation.
Reduce Exposure to Toxins
Another lifestyle change to consider is reducing your exposure to toxins. This can include using natural cleaning products, avoiding smoking or secondhand smoke, and choosing organic food whenever possible.
Reduce Alcohol Intake
Drinking excessive amounts of alcohol can trigger inflammation in the body. Limiting alcohol consumption or avoiding it altogether can help reduce inflammation in the body.
Many find it difficult to make this lifestyle change, and this is to be expected. You cannot wean yourself off drinking excessive amounts of alcohol overnight.
Create a permanent habit by cutting down on alcohol consumption gradually because this is one of the best ways to reduce inflammation in the body.
Incorporating these lifestyle changes into your daily routine can help to reduce inflammation and improve overall health. By taking a holistic approach to reducing inflammation, you find that it is easier to promote better physical and mental well-being.
Conclusion – Best Ways to Reduce Inflammation in the Body?
Inflammation is a common problem that can have a significant impact on your overall health. This article looks at the best ways to reduce inflammation and improve your well-being.
By understanding inflammation, you can avoid foods that cause inflammation, and incorporate anti-inflammatory foods into your diet, so you can take control of your health.
Furthermore, lifestyle changes such as regular exercise, adequate sleep, stress reduction, and avoiding smoking can also help to reduce inflammation.
Remember, a healthy diet and lifestyle can go a long way in reducing inflammation and improving your overall health. Start making changes today and experience the positive impact on your body and mind.
Related Articles
- Surprising Connection Between Your Diet and Inflammation – Must Know
- Natural Ways to Reduce inflammation in the Body
- What Are Good Herbal Remedies for Inflammation? – Herbal Teas
- Top Causes of Inflammation in the Body – Everyone Must Know
References
Kuczmarski, M. (2019). Anti-inflammatory lifestyle interventions: What about exercise? Journal of Sport and Health Science, 8(3), 201-217. doi: 10.1016/j.jshs.2018.09.005
Jackson, S. E., Smith, L., Firth, J., Grabovac, I., Soysal, P., Koyanagi, A.,… Stubbs, B. (2020). Dietary Patterns and Their Association with Inflammation in Middle-Aged and Older Adults: A Systematic Literature Review. Nutrients, 12(2), 581. doi: 10.3390/nu12020581
Sink, K. M., Espeland, M. A., Castro, C. M., Church, T. S., Cohen, R., Dodson, J. A.,… Williamson, J. D. (2021). Effect of a 24-Month Physical Activity Intervention vs Health Education on Cognitive Outcomes in Sedentary Older Adults: The LIFE Randomized Trial. JAMA, 325(9), 858-867. doi: 10.1001/jama.2021.0810
