Inflammation is a natural process in our body. Regardless of what anyone tells you, it’s there for a very good reason — to help your body heal and fight off infections. However, the moment inflammation becomes legitimately harmful is when it goes into overdrive and starts rising up in our system seemingly without a reason. This usually happens as a consequence of our sedentary lifestyles and constant stress we face on a daily basis, and this is when we need to start dealing with the problem.
Fatigue, sore muscles, and headaches are frequent symptoms that are often overlooked, and people who suffer from an autoimmune disease are at a higher risk than others. Luckily, the process can be reversed, and the most effective way to get our immune response under control and lower inflammation markers is to make a few lifestyle changes. Interested in what you can do on your own? Then take a look at our tips.
Stock up on veggies
Leafy greens can be particularly useful because they’re chock-full of antioxidants and magnesium, and a lot of people who are fighting chronic inflammation have lowered magnesium levels. Spinach, collard greens, arugula, romaine salad, kale, Swiss chard, and similar veggies should be something you eat more often than anything, but tomatoes, broccoli, carrots, cabbage, garlic, onions, and sweet potatoes are also incredibly good for you. You basically can’t go wrong with vegetables, so learn a few delicious salad recipes and make sure to eat some with every meal.
Switch out candy with fruit
Excess sugar is the biggest contributor to rising inflammation levels even in otherwise healthy people, and we really don’t need so much of it in our diet. There’s nothing wrong with an occasional candy or a piece of chocolate, but do try to cut down as much as possible and stick to fruit if you crave sweet things. Berries are the best choice because they’re so full of vitamins, but if you want something more filling you can turn to apples or bananas. Citrus fruit is also pretty great.
Enjoy turmeric in your meals
This spice is a staple in India, and it’s been a part of this culture’s diet for thousands of years. Its main active ingredient is something called curcumin — a component which has been shown to reduce the production of one type of protein that causes our immune system to go into an overdrive. While it can be a little difficult to obtain enough of it through diet alone, you can find supplements with curcumin in Australia. The spice itself has a very potent taste, so if you do plan to use it in cooking it might take a while to get used to it. Experiment, get creative with your meal prep, and enjoy it.
Eat anything with omega-3 in it
Omega-3 is particularly useful for cardiovascular patients and those fighting arthritis, and you can find it in fatty fish like salmon and tuna, but you can also find it in avocados, walnuts, hazelnuts, chia, flax seeds, and soybeans.
Skip processed foods
While not all processed foods are bad, fast food restaurants are definitely not something you want to visit frequently. Most of them stuff their meals with additives and have a ton of calories while being very low in nutrients. Given that you’ll mostly be ingesting refined carbohydrates and that this kind of junk only increases inflammation in your body, it’s best to skip it, or at least indulge in it very rarely.
Working out is also amazing for our body. It keeps us strong, agile, and trim, and studies show that only 20 minutes of daily exercising is enough to lower inflammation. So, sign up for the gym, do home workouts, go running, sign up for a dance class, or vow to take long walks every day — whatever you enjoy. It’s really not important what kind of activity you pick as long as you engage in it regularly.
Establish a good sleep pattern
Sleep deprivation can have a serious impact on us, and if you want your body to recover faster and stay strong, you have to establish a good sleeping pattern. Go to bed and get up at the same time every day, and make sure you get at least seven hours of rest every night.
Find a way to unwind
Stress is yet another contributor to raised inflammation, and managing your emotions and finding ways to calm down it essential for both mental and physical health. To deal with anxiety, try going for a massage, meditating, engaging in something creative, writing your thoughts down into a journal, or listen to music when you feel the tension rising.
As you can see, it’s all about living healthy. Good diet, exercise, a few good supplements, and some-stress management—it’s all you need to feel good in your own body and fight diseases away.
Scarlet is a passionate writer and a regular contributor at highstylife.com interested in fashion, lifestyle, and health. She loves traveling, you could say that she is a real travel addict, especially when she has a chance to visit some exotic destinations. She would tell you that inspiration can be found in the most unexpected places.