Inflammation is the body’s response to healing, but now it is an indicator that encompasses many diseases. Chronic inflammation can result in premature cell death and premature aging, and often it is linked to arthritis, asthma, cancer, and other inflammatory diseases.
Overall, when our bodies are not reacting well to what we do or what we eat, it gives us signs that we’re hurting ourselves – and it’s time that we listen. Here are some lifestyle changes that we can make today for a healthy, inflammation-free life.
What is Inflammation?
Everyone experiences inflammation at some point. Whether you get a cut or you’re bedridden from the common cold, it’s your body’s response to harm, and also the way it protects itself while it heals. Here, we’ll address the real culprit: chronic inflammation.
Chronic inflammation is a constant reaction that comes in the form of aches and pains, allergies, autoimmune conditions, cardiovascular disease, diabetes, respiratory issues, and more. In one way or another, inflammation can be attributed to a wide range of diseases, and it affects millions of people worldwide.
Signs of Inflammation
We cannot reduce our body’s inflammation if we can’t see the signs. Your body is trying to tell you something if you experience the following symptoms:
- Body pain
- Constant fatigue and insomnia
- Psychological disorders
- Gastrointestinal complications
- Weight gain
- Frequent infections
Lifestyle Changes to Reduce Chronic Inflammation
Follow an Anti-inflammatory Diet
Luckily, there are plenty of delicious meals that can replace damaging, inflammatory foods.
What to Avoid:
- Sugary beverages or snacks
- Refined carbs
- Processed meat or snacks
- Processed seed and vegetable oils
- Trans fats
- Limit or avoid excessive alcohol
Eat These Instead:
- Vegetables, especially dark leafy greens
- High-fat fruits
- Healthy fats
- Fatty fish
- Nuts and seeds
- Dark chocolate
- Spices like turmeric, fenugreek, cinnamon, etc.
- Green tea
- Red wine (in moderation)
It is challenging to receive all of the nutrition we need from a balanced diet. Check some of these natural anti-inflammatory supplements the next time you stop by the vitamin aisle.
Omega-3 Fatty Acids
Certain fishes are rich in omega-3 fatty acids, but it is recommended to take it in oil form. It may help fight several types of inflammation, including vascular inflammation.
According to peaCure, Palmitoylethanolamide (PEA) is an endogenous fatty acid amide made inside the body when necessary. It was shown to have neuroprotective, anti-inflammatory, anti-nociceptive (anti-pain), and anticonvulsant properties.
Research suggests that Substance P, a key component of capsaicin, may reduce the body’s ability to feel and transmit pain. The anti-inflammatory is also made in cream form to apply topically onto painful areas if you don’t want to take it orally.
Get Enough Water, Sleep, and Exercise
In human clinical trials, it is shown exercise lowers multiple pro-inflammatory molecules, all while stimulating the production of anti-inflammatory chemicals. Having lower stress levels, getting adequate sleep, and plenty of hydration also helps your body fight against inflammation.
In many cases, your diet and lifestyle drives inflammation or makes it worse. Talk with your doctor about your concerns. They can run tests and tell you whether an anti-inflammatory lifestyle is right for you.