Studies Show These are Proven Ways to Reduce Inflammation — Eat This Not That

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By Ghuman

Introduction

Inflammation is a natural response of the body to protect itself from injury or infection. However, chronic inflammation can lead to a variety of health issues, including heart disease, diabetes, and arthritis. Fortunately, there are many ways to reduce inflammation naturally. Studies have shown that certain dietary and lifestyle changes can help reduce inflammation and improve overall health. In this article, we will discuss some of the proven ways to reduce inflammation, such as eating certain foods and avoiding others. We will also provide tips on how to make these changes part of your daily routine. By following these simple steps, you can reduce inflammation and improve your overall health.

Studies Show These are Proven Ways to Reduce Inflammation — Eat This Not That

Inflammation is a natural response to injury or infection, but when it becomes chronic, it can lead to a variety of health problems. Fortunately, there are several proven ways to reduce inflammation and improve your overall health.

Eat Anti-Inflammatory Foods

Eating a diet rich in anti-inflammatory foods can help reduce inflammation. Foods that are high in antioxidants, such as fruits and vegetables, are especially beneficial. Other anti-inflammatory foods include fatty fish, nuts, seeds, and olive oil. Eating a variety of these foods can help reduce inflammation and improve your overall health.

Limit Processed Foods

Processed foods are high in sugar, salt, and unhealthy fats, all of which can contribute to inflammation. Limiting your intake of processed foods can help reduce inflammation and improve your overall health. Instead, focus on eating whole, unprocessed foods such as fruits, vegetables, whole grains, and lean proteins.

Get Regular Exercise

Regular exercise can help reduce inflammation and improve your overall health. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, jogging, or cycling, most days of the week. Exercise can help reduce inflammation by increasing circulation and reducing stress.

Manage Stress

Stress can contribute to inflammation, so it’s important to manage it. Try to find ways to reduce stress in your life, such as taking time for yourself, meditating, or practicing yoga. You can also try to find healthy ways to cope with stress, such as talking to a friend or writing in a journal.

Get Enough Sleep

Getting enough sleep is essential for reducing inflammation. Aim for 7-9 hours of sleep each night. If you have trouble sleeping, try to establish a regular sleep routine and avoid screens before bed. Getting enough sleep can help reduce inflammation and improve your overall health.

Take Supplements

Certain supplements can help reduce inflammation. Omega-3 fatty acids, turmeric, and ginger are all known to have anti-inflammatory properties. Talk to your doctor before taking any supplements to make sure they are safe for you.

By following these tips, you can reduce inflammation and improve your overall health. Eating a diet rich in anti-inflammatory foods, limiting processed foods, getting regular exercise, managing stress, getting enough sleep, and taking supplements can all help reduce inflammation.

Are you doing enough to prevent chronic inflammation? Too many of us aren’t. “Chronic inflammatory diseases have been recognized as the most significant cause of death in the world today,” including heart disease, cancer, diabetes, stroke and chronic kidney disease, wrote authors of a paper published in the journal Nature Medicine. Studies show these are proven ways to reduce inflammation. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You May Have Already Had COVID.

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Being overweight or obese causes body-wide inflammation, and the most effective method of reducing inflammation is weight loss, experts say. According to a 2018 review of 76 studies, losing weight can reduce the amount of inflammation in your body, and reducing the number of calories you consume daily has an anti-inflammatory effect, no matter what your diet is.

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A sedentary lifestyle is linked with inflammation, and the more sedentary you are, the more your inflammatory markers rise, one study found. The good news: Exercise is a quick fix. Researchers at the University of California San Diego School of Medicine found that just one 20-minute session of moderate exercise causes the body to produce an anti-inflammatory response. 

RELATED: Vitamins That May Cause Harm, Say Experts

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Eating processed foods increases oxidative stress in the body that activates inflammatory genes, says a 2019 paper published in the journal Nature Medicine. High in sugar, salt and preservatives, they can alter the gut microbiota, increasing the risk of “leaky gut,” in which toxins spread from the stomach throughout the body, a quick recipe for inflammation.

RELATED: Warning Signs You’re Developing Diabetes, Say Experts

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Poor sleep quality is a risk factor for systemic chronic inflammation (SCI), says the Nature Medicine researchers. One potential underminer: The device you’re looking at right now. “Exposure to blue light, especially after sundown, increases arousal and alertness at night and thus causes circadian rhythm disruption, which in turn promotes inflammation, and is a risk for multiple inflammation-related diseases,” the authors wrote. Your move: Limit time on devices, and wear blue-light-blocking glasses.

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Chronic stress causes the body to produce an inflammatory response that can damage the heart and immune system. Studies have found that excessive stress can increase your risk of cardiovascular disease, fatty liver disease and cancer (and a poor prognosis), potentially shortening your life by years. And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.

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