Your lifestyle has a significant impact on how your body deals with inflammation. When you have an injury, inflammation is good because it starts the healing process. Inflammation only becomes a health issue when it becomes chronic or constant.
If you feel constantly achy, fatigued or have frequent infections, it might be time to change your lifestyle and adopt habits that reduce and fight off inflammation.
1. Exercise Regularly
Exercise helps you maintain a healthy weight, decrease stress and support healthy bones and muscle mass. The CDC recommends you exercise for at least 30 minutes a day. It can be anything from strength training with squats and pushups to a dance workout or laps in a swimming pool.
If you are in extreme pain, a 20-minute walk can reduce inflammation by lowering your body’s inflammatory response. On busy days, you can incorporate exercise into your day by vacuuming for 30 minutes or joining your kids when they’re playing outside.
2. Add Anti-Inflammatory Foods to Your Diet
The key to fighting inflammation through your diet is to look for food high in omega-3s, polyphenols and antioxidants. Foods like leafy greens, seafood, nuts and seeds, fruit, green tea and black tea are good places to start.
Look for recipes that combine anti-inflammatory ingredients like pineapple and ginger in a smoothie or a salmon walnut salad with blueberries.
Fruits like blueberries and leafy greens in salad have high levels of polyphenols and antioxidants – which protect the plants from ultraviolet radiation and can protect your tissues from oxidative stress. Salmon is the best source of omega-3 fatty acids, which reduces inflammation and supports your immune health.
Ginger is an anti-inflammatory root herb. Combined with the antioxidant beta-carotene found in carrots, anti-inflammatory bromelain from pineapples and curcumin in turmeric — you get a smoothie power-packed with anti-inflammatory potency.
3. Reduce Alcohol
Too much alcohol can increase inflammation in your body. It’s best to reduce your intake to experience to fight it off and protect your organs, heart and brain.
If you’re going to drink, choose red wine. It has antioxidants, polyphenols and most importantly resveratrol, which plays a role in treating and preventing chronic inflammation in the body.
4. Let Go of Stress
The connection between your mind and body means that stress can increase inflammation when unchecked. Be intentional about reducing stress with activities like mindful gardening, nature walks or journaling.
While it’s easier said than done, less stress will ultimately lead to better sleep. If you struggle to fall asleep, it could be a good idea to take magnesium supplements. You could also spray magnesium oil on your stomach and feet before bed as magnesium calms your nervous system to help you enter a restful state.
5. Sleep Well
Speaking of sleep, you can improve your sleep by practising good sleep hygiene. Create morning and nighttime routines and try to wake up and sleep at exact times each night. Listen to nature sounds or white noise to help you fall asleep and put away your laptop and smartphone at least 30 minutes before bed.
Fight Inflammation Effectively
There are multiple shifts you can make in your day-to-day to help reduce inflammation. With a few lifestyle changes, you can live a healthier and more comfortable life.
