Inflammation is part of the body’s healthy response to injury or infection. However, chronic inflammation is associated with various health issues, including cardiovascular diseases, arthritis, and cancer.
Symptoms of chronic inflammation include body pain, chronic fatigue, gastrointestinal complications like constipation and acid reflux, and weight fluctuations. Ease symptoms and feel your best with these four natural tips for reducing inflammation.
Embrace an Anti-Inflammatory Diet
Nutrition is essential for powering healthy body functions. An anti-inflammatory diet is rich in whole, unprocessed foods packed with nutrients and antioxidants.
Let fruits, vegetables, whole grains, lean proteins, and healthy fats be the star ingredients in your meals. Foods high in omega-3 fatty acids, such as flaxseeds and fatty fish like salmon, also have anti-inflammatory effects.
Tip: Drink Antioxidant-Rich Juice
Anti-inflammatory drinks are a refreshing way to safeguard your health. Antioxidants are known to reduce inflammation and are found in many fruits and vegetables that make delicious juice. Wheatgrass contains antioxidants and chlorophyll that can reduce inflammation, which is just one of the many benefits of drinking wheatgrass juice daily.
Sprinkle in Some Spices
Adding herbs and spices to your meals and drinks is a fast, simple, and flavorful way to ease inflammation. Turmeric is a vibrant yellow spice that contains curcumin, a compound that may reduce inflammation. Cooking with turmeric is also a great way to naturally boost your immune system in the winter when you may be more susceptible to viruses.
Other herbs and spices that can ease inflammation include ginger, cinnamon, garlic, cayenne, clove, and black pepper. Interestingly, black pepper contains piperine that can enhance the body’s absorption of curcumin. Therefore, combining turmeric and black pepper can magnify the anti-inflammatory effects of these spices.
Enjoy Regular Exercise
Regular exercise is another tip for naturally reducing inflammation. Physical activity provides many benefits, and certain exercises done for just 20 minutes can help fight inflammation.
Heavy weight training may temporarily cause inflammation because of workout-induced muscle damage. However, resistance training, yoga, and swimming can help reduce inflammation.
Regular exercise can lead to lower levels of the cytokine TNF, a pro-inflammatory agent. Physical activity can also limit visceral fat accumulation, which surrounds organs like the stomach, liver, and intestines, and is associated with systemic inflammation.
Chronic stress can contribute to inflammation by stimulating the release of stress hormones like cortisol. Remember that while you cannot eliminate stress from your life, you can shape your response to stressors.
Relaxation methods, such as deep breathing exercises, meditation, yoga, and mindfulness techniques, can help mitigate the negative effects of stress. Socializing, spending time outdoors, and engaging in creative hobbies can also reduce stress.
Experiment to find the methods that work best for you. Changing your response to stress takes time, and you should use stress reduction methods in the long term to maximize their effects.
Consuming an anti-inflammatory diet, using spices, exercising regularly, and managing stress can help reduce inflammation and improve overall health. Apply these techniques consistently to gain lasting results.