Inflammation is fine when your body is fighting an infection or responding to an injury. It’s part of your body’s natural defenses as it rallies white blood cells to the affected area. However, too much inflammation or chronic inflammation is harmful because it can make you feel bloated and prolong recovery.
In addition, high levels of inflammation are linked to things like arthritis, cardiovascular diseases, and other health problems. Knowing this, people must understand how to combat excess inflammation and control symptoms.
Luckily, controlling and eliminating excess inflammation is possible. Changing some daily habits and how you manage wound care or stress can significantly improve how your body handles inflammation. If you’re trying to reduce inflammation, here are ten tips you can try today.
Get Some Rest
Rest is vital to overall physical health. It also greatly impacts your body’s immune response. Your body will be out of tune if you’re sleep-starved, increasing the chances of too much inflammation that lingers long after an injury. It also builds up stress, which leads to chronic inflammation in bones and joints.
Try to get more rest, especially good-quality sleep in the evenings, to reduce inflammation. Just as a doctor will tell you to take it easy after an ankle sprain or surgery, your body needs regular rest to return to equilibrium after a busy day of moving around or stress at work.
Eat Your Greens
Leafy greens and other vegetables are high in antioxidants, which fight free radicals in the body believed to be linked to inflammation. By eating more greens, you’re less likely to have chronic inflammation. Add kale, spinach, and lettuce to your diet for fast results.
Lose the Extra Weight
Dropping a few pounds will do wonders for your physical health and how your body responds to inflammation. When you’re at a healthy weight, you’re also more likely to see many of your other health problems disappear. Start off slowly with daily walks and small tweaks to your diet. Don’t attempt something too severe that you won’t have the power or discipline to continue after the first week or two.
Whether it’s stress at work or in the family, it’s horrible for your physical health. Stress every so often is fine, but when it’s every day or recurring, it’s bad for you. Stay away from stress at work. Chronic stress leads to chronic inflammation because your body goes into a panic, thinking there’s something to heal. When the inflammation lingers, it’s hard to get rid of unless you take yourself out of stressful situations.
One great way to reduce inflammation is through meditation. It’s a fantastic way to control your body’s response to stress, so as a result, you can better hold inflammation at bay. You can also try meditating in conjunction with other relaxing activities like yoga or getting a massage. Again, centering yourself and controlling the thoughts in your mind can lead to lower inflammation.
If sitting alone with your thoughts isn’t for you, find something else that helps you clear your mind. Some people enjoy exercising, while others do woodwork, ceramics, or paint. Anything that takes your mind off stress is meditative.
Drink Some Green Tea
Green tea is packed with healthy antioxidants that combat inflammation and reduce free radicals in the body. In addition, research indicates that green tea reduces oxidative stress, which is part of the inflammation process. There’s also good news for people who don’t love drinking green tea; you can buy supplements in pill or powder form for quick consumption.
Find a Good Hobby
When you’re engaged in an activity you love, you’re less likely to be stressed or experience high levels of oxidative stress. Likewise, doing something that boosts your mood, whether it’s exercise or spending time with friends, has massive health benefits.
Eat More Antioxidants
Foods with high levels of antioxidants fight oxidative stress and inflammation. Thankfully, it’s not hard to find foods with a lot of antioxidants. Some good examples include berries, fish, nuts, and dark chocolate. Most of the foods rich in antioxidants are also very healthy for you, so you get the double benefit of eating a better diet when you focus on fighting inflammation.
Smoking kills, but it also causes chronic inflammation. If you don’t already have enough reasons to quit smoking cigarettes, then perhaps the inflammation reason will tip you over the edge. When you smoke, you increase your chances of multiple diseases as well as higher inflammation in the body. So yesterday was the best time to quit smoking, and today is the next best thing.
Peptides & Oxidative Stress
Peptides are short chains of amino acids. They’re similar to proteins; only proteins are generally more complex. Peptides, however, trigger specific biological functions in the body. For example, NAD+ is a peptide that was discovered over a century ago. However, more recent research in animal models points to its success in combating inflammation.
In tests on animals, NAD+ peptide demonstrated positive effects against many aging symptoms, including higher inflammation. In addition, the subjects given NAD+ saw better DNA repair, stress responses, and lower inflammation.