Inflammation is a natural response of the body’s immune system to injury, infection, or harmful substances. However, chronic inflammation can lead to several health problems, including autoimmune diseases. Fortunately, there are several ways to reduce inflammation, including lifestyle changes and dietary modifications. In this article, we’ll explore some of the most effective and easy ways to combat and reduce inflammation so that you have all the tools to set you up for success.
How-to Reduce Inflammation
- Exercise Regularly: Exercise has numerous benefits, including reducing inflammation. It has been shown to decrease levels of inflammatory markers in the body, such as C-reactive protein (CRP) and interleukin-6 (IL-6). It also promotes the production of anti-inflammatory cytokines, which help to counteract the effects of inflammation.
One study found that people who exercised regularly had significantly lower levels of inflammatory markers compared to those who were sedentary. The study also showed that even low-intensity exercise, such as walking, can be beneficial. So no matter which way you enjoy moving your body, just getting that movement daily means you’ll be supporting your body.
- Eat a Balanced Diet: Diet plays a crucial role in inflammation. Eating a diet rich in anti-inflammatory foods or whole, nutrient-dense foods, such as fruits, vegetables, nuts, seeds, fatty fish, healthy fats, and protein can help reduce inflammation. These foods contain antioxidants, vitamins, and minerals that can help combat inflammation and protect the body against oxidative stress. If you are new to anti-inflammatory eating check out our 21-Day Anti-inflammatory Plan.
On the other hand, a diet high in processed foods, sugar, and saturated fats can contribute to inflammation. These foods can trigger the production of inflammatory markers in the body.
- Get Enough Sleep: Getting enough sleep is essential for overall health, including reducing inflammation. Chronic sleep deprivation has been linked to increased levels of inflammatory markers in the body. On the other hand, getting enough restful sleep can help reduce inflammation and promote healing.
One study found that people who slept for fewer than six hours per night had higher levels of inflammatory markers compared to those who slept for seven to eight hours per night. Getting enough sleep is essential for reducing inflammation and promoting overall health. Want to dive deeper into just how important getting those zzz’s are? Check out more HERE.
- Manage Stress: Stress can also contribute to inflammation. Chronic stress can trigger the production of cortisol, a hormone that can increase inflammation in the body. Therefore, managing stress is an essential part of reducing inflammation.
Several relaxation techniques, such as meditation, deep breathing, and yoga, can help reduce stress and promote relaxation. Incorporating these practices into your daily routine can help manage stress and reduce inflammation.
- Take Anti-Inflammatory Supplements: Several supplements can help reduce inflammation, such as omega-3 fatty acids, curcumin, and vitamin D. Omega-3 fatty acids, found in fatty fish such as salmon and sardines have anti-inflammatory effects. Curcumin, found in turmeric, also has anti-inflammatory properties. Vitamin D, which is produced by the body in response to sunlight, can also help reduce inflammation. However, it’s important to talk to your healthcare provider before taking any supplements to ensure they’re safe and effective for you. You have probably heard me mention in previous articles that your genes can give you custom insights on what’s right for you, so you can also take a look at your Genetic Blueprint to learn more.
- Reduce Toxin Exposure: Toxins from environmental sources, such as air pollution, pesticides, and industrial chemicals, can trigger inflammation in the body. Therefore, reducing overall toxin exposure can help reduce this. Some ways to reduce your toxin exposure include:
- Using non-toxic cleaning products
- Drinking filtered water
- Eating organic produce when possible
- Avoiding processed foods
- Using non-toxic personal care products
Reducing toxin exposure can help reduce the burden on the body’s immune system, allowing it to function more efficiently and reducing inflammation.
7. Practice Mindfulness: Mindfulness practices, such as meditation, have anti-inflammatory effects. One study found that people who practiced mindfulness meditation had lower levels of inflammatory markers compared to those who didn’t practice meditation or mindfulness. But what exactly is mindfulness? Techniques such as breathing exercises, meditation, gratitude, mindful movement, or even taking a technology break. These practices can help reduce stress and anxiety, promote emotional and mental well-being, and cultivate a sense of positivity and appreciation in daily life.
By incorporating these lifestyle changes into your daily routine, you can improve your overall health and well-being, and reduce your risk of chronic diseases, including alleviating autoimmune symptoms. Remember that small changes can make a big difference, and it’s never too late to start caring for YOU. With these strategies, you can support your body’s natural healing processes and live a happier, healthier, and more optimized life.
*The information contained within this article is not meant to treat or diagnose and should not be seen as medical advice. The information is educational. Please consult with a doctor or medical professional for any medical needs and/or questions.*