Inflammation drains your body’s energy and resources and creates a breeding ground for dis-ease. Our lifestyle and daily habits can fuel disease and discomfort or aid in healing and regeneration on a cellular level. Every choice we make can help or hinder, having a huge impact on how we age or thrive. Chronic inflammation is associated with diseases, such as high blood pressure, heart, disease, rheumatoid arthritis, gastrointestinal disorders etc. There are several strategies that can help reduce inflammation in the body. Here are a few general approaches which can help ease inflammation in the body:
1. Healthy diet: Follow an anti-inflammatory diet rich in fresh organic or locally grown fruits and vegetables, whole grains (quinoa, rye, buckwheat, millet, spelt) lean proteins, and healthy fats like omega-3 fatty acids (avocado, extra virgin olive oil) and try raw sunflower, raw sprouted pumpkin seeds. Minimize or better yet eliminate processed foods (baked goods, pasta, cereals, breads etc.) refined sugars, starch, soda, artificial sweeteners and saturated fats, as they can promote inflammation. Swap white rice for black rice, swap white/wheat bread for rye. Little changes can make a big difference.
2. Regular exercise: Engage in regular physical activity, such as aerobic exercises, walking in nature, strength training, or yoga. Make it a daily habit to get mini bits of exercise within your day. Taking 5 minutes every half hour or several times, a day can add up. Exercise and yoga have anti-inflammatory effects and can help reduce inflammation in the body.
3. Stress management: Practice stress-reducing techniques like yoga, meditation, deep breathing exercises, or engaging in hobbies you enjoy. Chronic stress can contribute to inflammation, so finding ways to manage stress is very important.
4. Adequate sleep: Prioritize good sleep habits and aim for 7-9 hours of quality sleep each night. Lack of sleep or poor sleep quality can increase inflammation in the body. Avoid screen time at least an hour before bed and turn your phone on airplane mode while sleeping.
5. Maintain a healthy weight: If you're overweight, losing excess weight can help reduce inflammation. Adopting a healthy lifestyle with balanced nutrition and regular exercise can assist in achieving and maintaining a healthy weight.
6. Avoid smoking and limit alcohol consumption: Smoking and excessive alcohol intake can promote inflammation and hinder the body's ability to heal. Quit smoking if you are a smoker, and consume alcohol in moderation, if at all.
