Introduction
Inflammation is a natural response of the body to protect itself from injury or infection. However, when inflammation becomes chronic, it can lead to a variety of health issues. Fortunately, there are proven ways to reduce inflammation anywhere on your body. In this article, we will discuss some of the best foods to eat and avoid to reduce inflammation. We will also provide tips on how to incorporate these foods into your diet. By following these tips, you can reduce inflammation and improve your overall health.
Proven Ways to Stop Inflammation Anywhere on Your Body
Eat This, Not That
Inflammation is a natural response of the body to injury or infection, but it can become a chronic problem if left unchecked. Fortunately, there are many ways to reduce inflammation and keep it from becoming a long-term issue. Here are some of the best foods to eat and avoid to keep inflammation at bay.
Eat This
- Omega-3 fatty acids: Found in fatty fish like salmon, mackerel, and sardines, as well as walnuts, flaxseeds, and chia seeds.
- Fruits and vegetables: Especially dark leafy greens, cruciferous vegetables, and brightly colored fruits like berries.
- Whole grains: Such as quinoa, oats, and brown rice.
- Nuts and seeds: Including almonds, walnuts, sunflower seeds, and pumpkin seeds.
- Healthy fats: Such as olive oil, avocados, and coconut oil.
- Herbs and spices: Including turmeric, ginger, garlic, and cayenne pepper.
Avoid This
- Refined carbohydrates: Such as white bread, pasta, and pastries.
- Processed meats: Including hot dogs, bacon, and deli meats.
- Fried foods: Including French fries, onion rings, and fried chicken.
- Sugary drinks: Such as soda, energy drinks, and sweetened teas.
- Alcohol: Especially in excess.
- Trans fats: Found in processed foods and some margarines.
By making the right dietary choices, you can reduce inflammation and keep your body healthy. Eating a balanced diet full of anti-inflammatory foods and avoiding processed and sugary foods can help you stay healthy and keep inflammation at bay.
Inflammation is the natural response of the body to infection or injury, but there is a point where it can cause harm. “We need a little inflammation,” says Edwin McDonald, MD. “We would die if we did not have inflammation. Chronic inflammation, however, is another story. Chronic inflammation can damage healthy cells, tissues and organs. Over time, it can lead to diseases like diabetes, rheumatoid arthritis and heart disease.” Here are five proven ways to stop inflammation, according to experts. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
What you eat (or don’t eat) has a significant impact on inflammation. “I want to emphasize that people really need to focus on their pattern of eating — as opposed to eating a few particular foods — to reduce inflammation,” says Dr. McDonald. “There’s no miracle food out there that’s going to cure people with chronic inflammation. You need to have an anti-inflammatory lifestyle and diet. That said, Mediterranean and plant-based diets, which are low in red meat and processed foods, can offer some protection against chronic inflammation. So can foods with antioxidants, such as nuts, olive oil, dark chocolate, beans, fruits and vegetables.”
Ok, so it’s impossible never to stress but, at least try and manage your stress—it will help lower inflammation. “When stress becomes chronic and mismanaged it is a detriment to our health and well-being,” says Robert Kress RPh. “Prolonged stress leads to hyper physiological levels of cortisol. This alters the effectiveness of cortisol to regulate both the inflammatory and immune response because it decreases tissue sensitivity to cortisol. As the human body heals, inflammation becomes a response to stress. Like stress, inflammation is beneficial, although when stress becomes chronic, it can lead to constant tissue breakdown and impairment of the immune system.”
RELATED: I’m a Doctor and These are 5 Supplements to Never Buy Again
If gyms are not your thing, don’t worry—research shows just 20 minutes of moderate exercise can help fight inflammation. “Each time we exercise, we are truly doing something good for our body on many levels, including at the immune cell level,” says Suzi Hong, Ph.D, Department of Psychiatry and the Department of Family Medicine and Public Health at UC San Diego School of Medicine. “The anti-inflammatory benefits of exercise have been known to researchers, but finding out how that process happens is the key to safely maximizing those benefits.”
RELATED: Signs You Have Diabetes, Say Physicians
Good sleep is vital for good health—there is simply no way around it. “Physical and psychological stress brought on in part by grinding work, school and social schedules is keeping millions of Americans up at night,” says Michael Irwin, MD. “America’s sleep habits are simply not healthy. Our findings suggest even modest sleep loss may play a role in common disorders that affect sweeping segments of the population.”
RELATED: Sure Signs You Have Atrial Fibrillation, Say Physicians
There is growing evidence that time-restricted eating could have a positive impact on inflammation. “New research on time-restrictive eating and intermittent fasting shows timing may affect inflammation,” says Dr. McDonald. “Certain genes responsible for our inflammation are turned on and off at different times of the day. So if we eat at a time when those inflammation genes are turned on, that may potentially increase our risk of inflammation. Is eating at 1 a.m. going to have the same effect on inflammation as eating at 8 a.m.? I’d say they’re probably going to be some differences.”