Chronic inflammation affects millions of people worldwide and has been recognized as one of the leading causes of death. Statistics indicate that about 50% of all deaths are attributed to inflammation-related health issues. Indeed, inflammation is one of the immune system's natural responses to injury, infection, and tissue damage. This response can become chronic when this is common, leading to various health issues. Several factors are responsible for this condition, and knowing how to prevent or minimize it is crucial for maintaining good health. And it all starts with adopting the right lifestyle changes. Here are thirteen proven ways to reduce chronic inflammation in your body.
1. Quit smoking and limit your alcohol intake
Smoking and alcohol are massive contributors to chronic inflammation, regardless of whether you indulge in traditional cigarettes, prefer vaping, or use any tobacco product. Inhaling smoke triggers an immune response in your body by releasing free radicals with some reactive molecules capable of damaging cells and tissues. And this can lead to chronic inflammation. Smoke also produces toxins that increase pro-inflammatory cytokines production, which are molecules that initiate and sustain inflammation in the body. Also, avoid areas with heavy air pollution, as that's another contributing factor. Alcohol intake is another culprit. And you don't have to be a heavy drinker, as even something as seemingly harmless as nightly cocktails and glasses of wine will make it difficult to treat chronic inflammation. So, consider abstaining from alcohol for a while. Or better still, quit drinking if you're a heavy drinker.
2. Get 7 to 8 hours of sleep
Turn off your TV, go off social media, turn off your bedroom light, and get some sleep. Ideally, you should get at least 7 to 8 hours of uninterrupted sleep at night. Studies have shown that sleeping 6 hours or less daily triggers inflammation, regardless of your health. You can work out often, eat all your favorite anti-inflammatory food, and use anti-inflammatory medications. Still, you'll continue battling chronic inflammation if you have inadequate sleep every night. It's also important to avoid any activity or bedtime routine that will make it difficult to get the maximum hours of sleep your body needs. Research has also shown that a lack of proper sleep will increase your risk of experiencing metabolic issues that can lead to obesity. And speaking of obesity, the next point is also important.
3. Get regular exercise
Believe it or not, weight gain is a major contributing factor to chronic inflammation. And you don't even have to be obese, as even an expanding waistline can increase your risk. Some studies have shown that people with the least-sedentary lifestyle have the lowest inflammation, so keep this in mind. Be sure to get at least 30 minutes to an hour of moderate-to-vigorous daily physical activities. For instance, you can start walking around more often, doing more physical chores, etc. You can also join a gym for more intensive workouts.
4. Eat an anti-inflammatory diet
Eating an anti-inflammatory diet is another effective way to reduce chronic inflammation. You want your diet to consist of whole, nutrient-dense foods like fruits, vegetables, whole grains, lean protein, and healthy fats. Anti-inflammatory foods are high in antioxidants, fiber, and other beneficial compounds that can reduce pro-inflammatory compound levels in your body. For example, studies show that the omega-3 fatty acids in fatty fish can fight inflammation. Also, spices like turmeric and ginger are rich in anti-inflammatory compounds and will prove an excellent addition to your diet. Also, be sure to eat loads of green, leafy veggies. For instance, eating vegetable salad every day is a massive help. So, make the necessary dietary changes and incorporate more of these foods into your diet.
5. Stay away from inflammatory food
While adding more anti-inflammatory foods to your diet, be sure to stay away from certain foods. For example, refined carbs from pastries, cakes, biscuits, white bread, and white rice are a massive no-no. Red meat consumption can also increase inflammation, so you want to avoid it along with processed meats like sausages and burgers. You can swap them for chicken or fish. But if you still want to eat meat, try sticking to lean cuts of land or steak, although it shouldn't be too much.
6. Find ways to reduce stress
While stress appears unavoidable in the first-paced modern life, you must find ways to reduce it if you struggle with chronic inflammation. Studies show that stress causes an inflammatory response in the body, so keep this in mind. Aside from getting quality sleep, make time for de-stressing activities. For example, you can meditate, keep a daily journal, practice yoga, go for walks in nature, read, spend quality time with loved ones, try gardening, or consider getting another hobby. You might also want to start processing your feelings while taking time away from your phone, computer, and other devices to rest.
7. Stay hydrated
While keeping your body hydrated is crucial for maintaining overall health, it also helps to reduce inflammation. When you're dehydrated, your body has a harder time flushing out toxins. The more water you drink, the more you support your body's natural detoxification processes, reducing inflammation in the process. Water also carries oxygen and nutrients throughout your body, improving circulation and supporting the immune system. And that can help to reduce the condition. Experts recommend drinking about 8 glasses of water each day. But you can increase your intake if you exercise a lot or spend time in hot weather.
8. Treat yourself to a massage
But a massage isn't just a treat, as It can help you a lot if you struggle with chronic inflammation. You can sign up for a Swedish massage session lasting about 45 minutes to two key inflammation-promoting hormones. A good massage session can increase your body's disease-fighting white blood cells, decreasing inflammatory substances as a result. A good massage session will also lower your stress hormones and make it easier to combat the condition.
9. Protect your gut
While there's a lot of talk about probiotics and gut health, don't forget to support those important microbes already living in you. These microbes are good bacteria that protect your gut health; strengthening them is crucial to reducing long-term inflammation. You can protect and strengthen these bacteria by staying away from trans fat and foods with added sugar. You can also consider eating more yogurt, kimchi, miso, sauerkraut, or kombucha, as they're considered probiotic-rich foods.
10. Consider intermittent fasting
Of course, intermittent fasting is important for anyone looking to improve their health, but it's even more beneficial if you have chronic inflammation issues. Research continues to discover more benefits of this type of fasting, and one of them is that its eating pattern creates an anti-inflammatory effect. Some experts have suggested that intermittent fasting can help with inflammatory bowel disease. While you can approach fasting in several ways, starting with a 12-hour fast is best. For example, if your last dinner is at 6 pm, your next meal should be at 6 am. You can drink water or consume black coffee in between that period.
11. Learn and practice Breatheology or breathing techniques.
Breatheology, a holistic approach to health, emphasizes the importance of breathing techniques in promoting general wellness. And it's proven to help eliminate inflammation in several ways. One of the ways is by reducing stress levels. As stated earlier, your body releases stress hormones that trigger inflammation. But when you practice deep breathing exercises and other relaxation techniques, you can reduce your stress and lower your stress hormones. Breathing exercises also increase oxygenation in the body, helping to reduce this condition by improving circulation and supporting the immune system. You can learn Breatheology, breathing techniques, and breathwork techniques from experts like Breath Inspired.
12. Use standard remedies and supplements
Some tried-and-tested remedies like RICE are still very effective for dealing with joint inflammation. RICE stands for Rest, Ice, Compression, and Elevation. You can also find several anti-inflammatory medicines and cortisone injections in some cases. Regardless of the cause of your inflammation issues, you will find standard treatment available. You can consult your doctor for treatment or visit your local pharmacy for off-the-counter medications.
You may also want to look into the right supplements if you cannot get the right nutrients from your daily diet. Available evidence shows three main supplements have proven effective in fighting chronic inflammation. They include fish oil supplements, ginger, and turmeric supplements. Also, get plenty of antioxidants to neutralize free radicals in your body.
13. Practice improved personal hygiene
Improved personal hygiene can reduce your exposure to various factors that can trigger chronic inflammatory conditions. Some of the most common triggers include mold, insect-derived allergens, and acute infections from a wide range of viruses like SARS-CoV-2. Good hygiene will keep you safe and minimize your risk of inflammatory-inducing infections. Start by washing your hands regularly, maintaining oral hygiene, and keeping your surroundings clean. Also, be sure to change your bedsheets regularly and keep your clothes clean. These everyday hygiene habits can reduce your risk of infections and subsequently prevent inflammation.
