Inflammation is our immune system’s way of fighting outside invaders and irritants. Although it’s completely normal and necessary, inflammation can become chronic and potentially damage our cells and tissues, leading to numerous health problems and diseases.
Fortunately, there are ways to lower inflammation. Let’s dive in.
Avoid Processed Foods
The first step towards reducing inflammation is avoiding refined and processed foods. They contain high sodium levels along with other potentially harmful preservatives.
Processed food often contains additives that can disrupt the bacteria in our gut and trigger inflammation. To prevent this, avoid foods such as pastry or baked goods, as well as red meat.
Enjoy Wild Salmon
Salmon is rich in omega-3 fatty acids that are known for lowering inflammation. Additionally, consuming salmon prevents heart disease, improves gut health, and is an excellent source of protein.
All berries are rich in anthocyanin, a powerful antioxidant that has an anti-inflammatory effect. Plus, they are packed with vitamins, minerals, and fibers that boost the whole immune system.
Blueberries are also a good source of flavonoids that eliminate toxins from our bodies and lower inflammation.
Switch to a Plant-Based Diet
A plant-based diet isn’t just eating fruits and vegetables, although they are invaluable for our health. A well-balanced plant-based diet leans on whole grains, beans, legumes, seeds, nuts, etc.
All these foods feature an abundance of fiber, antioxidants, and vitamins essential for our overall health. They not only reduce inflammation but also lower the risk of numerous diseases and protect our immune system.
One of the most efficient vegetables in fighting off inflammation is kale. Although many don’t enjoy eating it, kale contains phytochemicals, compounds that have significant benefits. Plus, thanks to the high amount of fiber, kale will keep you full for hours.
Regular physical activity lowers inflammation in multiple ways. First of all, it increases the level of proteins with an anti-inflammatory power. Secondly, during exercising, our body uses the sugar from our blood, thus reducing insulin levels.
Physical activity doesn’t necessarily mean running marathons. Even short daily walks or 15-20 minutes of moderate exercise will help reduce the inflammation.
Experiment With Seeds and Herbs
Numerous herbs and seeds can be powerful allies in fighting inflammation. Although some can have a strong taste, you can add them to your meals or drinks to “mask” the flavor.
One of the best-known anti-inflammatory herbs is turmeric. This plant contains curcumin, a compound that fights off oxidative stress, often the main culprit for inflammation.
Another powerful herb is ginger, which contains gingerols, compounds with an anti-inflammatory power. Ginger has a slightly peppery taste which many find too pungent and spicy. We recommend using it in lemonades or smoothies to balance out the flavors.
There’s nothing wrong with enjoying alcohol from time to time. However, excessive alcohol amounts only increase inflammation. Additionally, consuming too much alcohol leads to a series of other health problems.
If you’re combating inflammation, it’s best to avoid drinking.
Help Your Gut With Bone Broth
A potential cause of inflammation is the bacterial imbalance in the gut. Eating bone broth will help restore your gut health and fight off harmful bacteria.
Overweight and obese people are more prone to inflammation and many other disorders. To get the weight under control, it’s often necessary to adopt a new lifestyle, eat healthy foods, and be physically active.
Losing weight can even reverse inflammation. Plus, you’ll feel much better and healthier.
Leave Inflammation Behind You
Even though it’s a natural process, inflammation can be unpleasant and painful, especially if it’s chronic. By taking the right actions, you can put an end to it. In addition to adjusting your diet, you need to stay physically active, and the results will follow.