Introduction
Inflammation is a natural response of the body to injury or infection, but when it becomes chronic, it can lead to a variety of health issues. Fortunately, there are many natural ways to reduce inflammation and promote healing. In this article, we’ll discuss some of the best inflammation-calming secrets that really work, from what to eat to lifestyle changes that can make a big difference. We’ll also provide some tips on how to make sure you’re getting the most out of your anti-inflammatory diet. So, if you’re looking for ways to reduce inflammation and improve your overall health, read on to learn more!
Inflammation Calming Secrets That Really Work — Eat This Not That
Inflammation is a natural response of the body to injury or infection, but when it becomes chronic, it can lead to a variety of health problems. Fortunately, there are some simple steps you can take to reduce inflammation and improve your overall health.
Eat This
- Fruits and vegetables: Eating plenty of fruits and vegetables is one of the best ways to reduce inflammation. Fruits and vegetables are packed with antioxidants, which help to reduce inflammation and protect your cells from damage.
- Omega-3 fatty acids: Omega-3 fatty acids are found in fatty fish, such as salmon, mackerel, and sardines. They can help reduce inflammation and improve heart health.
- Nuts and seeds: Nuts and seeds are a great source of healthy fats, which can help reduce inflammation. They are also a good source of fiber, which can help keep your digestive system healthy.
- Whole grains: Whole grains are a great source of fiber and other nutrients that can help reduce inflammation. Try to include whole grains in your diet, such as oats, quinoa, and brown rice.
- Herbs and spices: Herbs and spices are packed with antioxidants and anti-inflammatory compounds. Try adding turmeric, ginger, garlic, and cinnamon to your meals.
Not That
- Processed foods: Processed foods are high in sugar, salt, and unhealthy fats, which can increase inflammation. Try to avoid processed foods as much as possible.
- Refined carbohydrates: Refined carbohydrates, such as white bread and pasta, can cause a spike in blood sugar levels, which can lead to inflammation. Try to limit your intake of refined carbohydrates.
- Alcohol: Alcohol can increase inflammation and damage your liver. Try to limit your alcohol intake to no more than one drink per day.
- Trans fats: Trans fats are found in processed foods and can increase inflammation. Try to avoid foods that contain trans fats, such as fried foods and processed snacks.
- Sugar: Sugar can increase inflammation and can lead to weight gain. Try to limit your intake of added sugars, such as those found in candy and soda.
By following these simple tips, you can reduce inflammation and improve your overall health. Eating a healthy diet, getting regular exercise, and managing stress can all help to reduce inflammation and improve your health.
Inflammation is a natural, necessary function of the body—but too much of this good thing can trigger disease processes. “Inflammation in the body is a normal and healthy response to injury or attack by germs,” says Andrew Weil, MD. “This is the body’s way of getting more nourishment and more immune activity into an area that needs to fend off infection or heal. But inflammation isn’t always helpful. It also has great destructive potential, which we see when the immune system mistakenly targets the body’s own tissues in (autoimmune) diseases like type 1 diabetes, rheumatoid arthritis and lupus.” Here are five inflammation calming secrets that actually work. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Research shows that chronic stress interferes with the body’s ability to regulate inflammation, so managing stress through exercise, therapy, or meditation is crucial for overall health. “We may not be able to change many of the stressful situations we encounter in life, but we can change our response and perception by learning to manage stress better,” says cardiologist James Gray, MD. “It’s important to remember also that measures to reduce inflammation pay off over time with improved health and reduced risk of chronic disease.”
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If you’re overweight or obese, losing weight can make a huge impact on managing chronic inflammation. “We know from our previous studies that by losing weight, people can reduce their overall levels of inflammation, and there is some evidence suggesting that taking vitamin D supplements can have a similar effect if one has insufficient levels of the nutrient,” says Catherine Duggan, Ph.D.
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Exercise is a great way to reduce inflammation—research shows that even a small amount can make a difference. “A workout session doesn’t actually have to be intense to have anti-inflammatory effects,” says Suzi Hong, Ph.D. “Twenty minutes to half-an-hour of moderate exercise, including fast walking, appears to be sufficient. Feeling like a workout needs to be at a peak exertion level for a long duration can intimidate those who suffer from chronic inflammatory diseases and could greatly benefit from physical activity.”
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Eating a healthy, balanced, nutritious diet is incredibly effective in fighting inflammation. “A vegan or Mediterranean diet — or healthier eating inspired by these diets — can control insulin and cholesterol levels and reduce inflammation — which is the pain culprit,” says pain management specialist William Welches, DO, PhD. “Following an anti-inflammatory diet is powerful therapy for pain control with many beneficial side effects. The anti-inflammatory diet is considered an integrative approach to pain management, along with exercise, stress management, osteopathic manipulation therapy and acupuncture.”
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“Scientists still have a lot to learn about the specifics of the relationship between sleep and inflammation. But there’s already a strong body of research showing that lack of sleep raises levels of inflammation in the body,” says Dr. Michael Breus. “Laboratory studies have tested acute, prolonged sleep deprivation—conditions under which sleep is restricted for 24 hours or more—and found this severe degree of sleep loss increases inflammation activity in the body. Scientists have also studied partial sleep deprivation, the kind of chronic, insufficient sleep that so many people experience in their daily lives. While the study results are mixed, many studies show this form of everyday sleep loss also elevates inflammation.” RELATED: The #1 Sign Your Blood Sugar is “Way Too High”