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5 Easy Ways To Reduce Inflammation

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Inflammation is the body’s natural healing process and defense mechanism.

When the body detects an attacker that may be a virus, bacteria, or any foreign body, it releases biological responses to fight with that.

During this fight, body temperature gets increases which result in fever in the body or redness and swelling on the joints

But sometimes cells in your body forget their work and attack your cells. This situation is called autoimmune disease.

Inflammation

Types

Acute inflammation 

It’s a short-term inflammation caused due to injury or accident. 

Fever, redness, pain, and swelling are the symptoms of acute infection.

Chronic inflammation 

When this inflammation lasts long or frequently. It is known as chronic inflammation.

Diabetes, Rheumatoid arthritis, psoriasis, cardiovascular diseases are examples of it.

Risk factors

  • Old age
  • Injuries
  • Obesity
  • Stress
  • Unhealthy diet
  • Smoking
  • Family history

How does this inflammation affect your body?

Most of the time we ignore initial symptoms, which are fatigue or low-grade fever. But if these symptoms remain untreated for a long time it can cause severe inflammation. 

As a result, it can lead to chronic diseases like diabetes, heart disease, or immune disorder. Or in the future, they can block the arteries.

CRP is the most trusted blood examination to rule out inflammation.

How to reduce chronic inflammation?

Anti-inflammatory food

Anti-inflammatory food mostly consists of fruits and vegetables. Most fruits and vegetables are rich in antioxidants. 

Antioxidants help to remove free radicals from the body. Free radicals damage the cell and cause inflammation.

Along with antioxidants you have to include nutrient-rich food and healthy fatty acid in your diet.

So, you can include tuna and salmon fish in your diet. Along with that, you can take spinach, broccoli, beans, olives, nuts, strawberries, and cherries.

Avoid inflammatory food

Carbohydrates and food that contains trans fats give rise to it.

Avoid deeply fried, processed food, unhealthy oils, processed snacks like chips, desserts that are overloaded with sugar like cookies, candies, and ice cream.

Avoid processed carbohydrates like white pasta, white bread, and other bakery products. 

Also, avoid or reduce alcohol consumption.

Maintain body weight

Being overweight or obese is one of the main causes of it. 

Try to avoid weight gain or reduce weight with a proper and healthy diet.

Reduce stress

There are many unavoidable, stressful conditions in life. You can’t avoid it completely. But you can change your perspective to see it for the sake of your health.

Try to practice yoga, meditation daily to manage your stress.

Exercise

Exercise is always helpful in keeping good health. Regular exercise will help you to reduce inflammation.

Daily 30 minutes walk or cardio exercise will keep you in good health.

Swimming is the best exercise of all.

Conclusion

  • Inflammation can occur to anyone, you can’t avoid it but you can try to prevent it yourself.
  • Healthy food is always a better way for a healthy life.
  • Try to cut down your sugar intake.
  • Try different fruits and vegetables to avoid repetition of it, which gives you a boring feeling.
  • Always keep yourself hydrated.
  • Practice exercise or yoga daily

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