Inflammation is a natural occurrence in your body to fight off infection and speed up the healing process. However, there is a chance to have too much of a good thing, and if your body contains inflammation for too long, it can damage your healthy organs and tissues and attack your immune system. Left unchecked can lead to heart disease, cancer, diabetes, arthritis, and irritable bowel syndrome.
The good news is you can do various things daily to help alleviate inflammation. This is through multiple activities, foods consumed, supplements for inflammation taken, and avoiding what can cause further damage.
Get Enough Sleep
Firstly, one of the best ways to fight inflammation is to ensure you get the proper sleep. It has been shown that adults should get between seven to nine hours of sleep every night. So your goal should be not just quantity but quality sleep.
Try to go to bed and wake up around the same time every day. Cease screen time an hour or two before bed to ensure your brain can calm down before putting your head on your pillow. That way, you have a headstart on reducing inflammation in your body.
Go For a Walk
Something as simple as going for a twenty-minute walk can aid significantly in creating an anti-inflammatory response in your body. Take your dog or a friend and go for a brisk stroll around the neighborhood or go by yourself. Either way, it has been said that everyone should do around thirty minutes of physical activity at least five days a week, but if you do not currently work out at all, beginning with a twenty-minute walk is the best place to start.
Eat Your Vegetables
You heard it a lot as a kid, which is still valid even as an adult. You need to eat your vegetables. Veggies have a tremendous amount of anti-inflammatory properties. Stock up on greens like broccoli, kale, spinach, and collards. Each of these has excellent antioxidant properties that reduce inflammation as well as minimize the damage to your cells daily.
Add Some Spice
Studies show that spices such as turmeric, cinnamon, rosemary, ginger, and cumin slow down the process in the body, which leads to inflammation. Therefore, adding these spices to your meals will help reduce your chances of chronic inflammation and keep your body balanced.
Yoga has grown in popularity and is an ancient Indian practice focusing on breathing. It has also been shown to reduce levels of cortisol in your body, also known as the stress hormone. As a result, those who regularly practice yoga have noted that they feel less anxious and depressed. It has also been shown to reduce specific symptoms of inflammation, such as high cholesterol and unstable blood sugar levels.
Limit Your Alcohol
Having a glass of wine with dinner is not going to harm you, but if you consume alcohol in excessive amounts, then you are causing damage. When you drink too much alcohol, you raise toxins in your body, which turns on the inflammatory response. This can lead to damage to your organs and tissues. So if you consume alcohol, be sure to do so in moderation. Limiting yourself to one or two drinks a day is a good rule.
Smoking has proven to have many adverse effects on your body, which include higher levels of inflammation. Unlike with alcohol, there is no moderation here. It is best for your overall health to quit smoking altogether. If you need to, reach out to your doctor so you can come up with a plan to get rid of the habit for good.
Try Green Tea
One simple way to Reduce Inflammation is to switch out your morning coffee and instead choose green tea. It has a compound called polyphenols which fights off free radicals in your body. Of course, this does not mean you need to give up coffee altogether, but maybe once in a while, drink a soothing cup of green tea instead of coffee.
Inflammation can become chronic when left unchecked. Thankfully, these daily habits can help reduce your chances of that.