Inflammation has been associated with many common ailments and health conditions, such as a weakened immune system, arthritis, eczema, high blood pressure, heart disease, and diabetes.
In general, inflammation is the result of the immune system responding to any tissue damage. In short, when you scrape your knee, then your immune system increases inflammation in your body to help protect against infection. This is actually a necessary part of how your body responds to illness or injury.
Although inflammation is useful in certain situations, chronic inflammation can result in a higher likelihood of the above listed medical conditions.
Here Is How to Fight Chronic Inflammation Naturally:
– Enhance Your Gut Health
The first thing you should do to prevent and minimize inflammation is to enhance your gut health. Namely, a large part of your immune system is found in your gut. That’s why your gastrointestinal health is one of the main priorities for combating inflammation.
The greatest gut problem that people experience nowadays is a lack of beneficial bacteria. But, this can be treated by drinking green juices and consuming fermented foods on a regular basis. In addition, apple cider vinegar is a powerful fermented beverage that can help decrease inflammation in your body. Opt for Bragg’s apple cider vinegar, which has its “mother” in it for maximum benefits.
Plus, the use of probiotic supplements is also an excellent way to enhance your gut health.
– Lower Your Sugar Intake
Consuming too much sugar is one of the main causes of inflammation. It can slow your digestive process and your metabolism, thus leading to a weakened immune system and high levels of inflammation.
Unluckily, many people find it difficult to avoid eating refined sugars, because sugar is present in almost all processed foods. A great way to start reducing your sugar intake is to stop consuming soda and other sugary beverages. Replacing flavored coffee with tea can also decrease your sugar intake.
– Avoid Eating Processed Foods
You should also avoid eating processed foods since the trans fats present in almost all processed foods contribute to higher levels of inflammation in your body. This applies particularly to fast food. Furthermore, trans fats are present in foods that contain “vegetable oil” or “hydrogenated oil”. So, it is always a good idea to read the product labels and avoid consuming processed food. On the other hand, adopt a healthy, balanced diet with lots of whole foods
– Consume Foods Packed with Antioxidants
Eating more antioxidant-rich foods helps combat inflammation. Additionally, antioxidants have an ability to attack free radicals that trigger inflammation.
Foods rich in antioxidants include fresh veggies and fruits. Opt for brightly colored fruits, including kiwi fruit, pineapple, apples, and oranges due to their high antioxidant content. Dark, leafy veggies, including kale and spinach are also an excellent source of antioxidants.
Eat these foods on a regular basis in order to enjoy their full benefits. In fact, freshly extracted juice is a fantastic option to get these foods into your body to combat inflammation.
– Identify Any Food Allergies
Allergies and illness can increase inflammation because your body tries to eliminate the threat. You should identify any food allergies to prevent inflammation associated to an allergic reaction. In addition, you can develop new resistances or allergies as you age. Also, you can develop intolerance to any food you eat on a regular basis.
In case you think that you may have developed intolerance to gluten, yeast, dairy, or soy, get tested or adopt an elimination diet to detect any food intolerance. You should also avoid consuming foods that contribute to gastro-intestinal discomfort and distress.
– Get Regular Exercise
As stated above, consuming too much sugar can result in inflammation. However, when exercising, you actually use the energy that your body receives from glucose. So, you should exercise on a regular basis to help fight inflammation. Simply start with a 30-minute walk and then introduce a full workout in your daily routine.
– Get Restorative Sleep Every Night
You should get enough sleep each night for good overall health. Getting good night’s sleep gives your body enough time to get rid of inflammation. In short, when sleeping, your body creates fewer pro-inflammatory compounds. That’s why you should get at least 8 hours of restorative sleep every night.
To sum up, you can combat inflammation; and prevent arthritis, diabetes, heart disease, IBS, and other inflammatory conditions by eliminating processed foods; soda; and sugar from your diet. Also, adopt a healthy, balanced diet with lots of whole foods; exercise regularly; get enough sleep; and make other simple lifestyle changes to fight inflammation.
- Challem, Jack. ”The Inflammation Syndrome: Your Nutrition Plan for Great Health, Weight Loss, and Pain-Free Living”;
- Reinagel, Monica. ”The Inflammation-Free Diet Plan”;