Inflammation is caused by many lifestyle choices but a major cause is what you eat. However, while your diet can go a long way, it's not the whole story. There are a few other tricks that will help you get rid of inflammation in your life. Here are 6 effective strategies to try:
1. Get the right nutrients.
Due to factors we don’t have that much control over, including mineral-depleted soil and food transit times, even the most perfectly designed anti-inflammatory diet doesn’t always provide optimal vitamins, minerals, antioxidants, and other nutrients. A few well-chosen supplements can provide therapeutic amounts of these nutrients. Among my favorite anti-inflammatory supplements include quality fish oil (quality really matters here), curcumin (the active component is turmeric), resveratrol, and tulsi (holy basil).
2. Reduce your toxic exposure.
Research shows that there thousands of chemicals that are registered for use in our everyday items like food, personal care products, and household cleaners. Many haven’t been tested on humans. We’re basically running a population-wide science experiment that is an inflammatory nightmare.
You might consider trying intermittent fasting and/or try eating a wider variety of colourful, nutrient-dense organic produce as important steps towards helping your cells consistently detoxify.
3. Exercise smarter.
Evidence shows exercise can be more effective in reversing inflammatory conditions. Whether you’re lifting heavy, doing burst training, or practicing Vinyasa flow, exercise can be powerful anti-inflammatory medicine. The sweating is also a necessary ingredient in any body detoxification program. Just be aware that longer than one hour of intense exercise can actually increase your body’s inflammatory signals.
4. Manage stress levels.
Chronic stress can trigger or exacerbate chronic inflammation. Super-stressed people nearly always have elevated inflammatory markers. Staying calm, collected, and laid back aren’t rewarded in Western society, but our do-more, better, faster mentality ramps up chronic inflammation. Slowing down and living in the moment reduces stress and affect overall health, lowering cortisol and chronic inflammation levels.
5. Sleep soundly.
Poor sleep triggers a range of inflammatory markers. Even the healthiest diet can’t override bad sleep, since both sleep quantity and quality play huge roles in overall health and even weight regulation. During deep sleep, the brain and central nervous system perform their housekeeping functions. Lymphatics help drain out by-products of metabolism and reduce inflammation. Without adequate sleep, the body and central nervous system cannot recover from the effects of stress. Quality sleep is an essential component of any plan to lower inflammation. Try to get seven to eight hours of solid, uninterrupted sleep every night.
6. Don't neglect the basics.
While it’s important to focus on optimal nutrients and a health diet, don’t forget about anti-inflammatory essentials like drinking enough filtered water. Regular sunlight makes a great way to build vitamin D which lowers inflammation, as do healthy relationships; so to cover both of these, why not go on a long walk with family or friends on a sunny day? It makes for an invigorating way to lower inflammation and have fun, not to mention the positive effects of being in nature (forests, seaside, waterfalls) for lowering stress hormone levels.
Chronic inflammation contributes to every disease on the planet—but the right anti-inflammatory plan that combines diet with crucial lifestyle modifications can help you feel better, lose weight, and live longer.