Inflammation is not visible to the naked eye. It is, however, skilled at silently destroying your body and leaving you with some of the worst health conditions imaginable, such as diabetes, heart disease, and even cancer. When acting as an acute response to foreign invaders or injury, the inflammation response is built into the human body and is a good thing. Chronic inflammation, on the other hand, is harmful and can lead to obesity, disease, and premature death.
The good news is that there are several things you can do right away to reduce widespread inflammation, lowering your risk of dangerous and deadly diseases. When you practice these seven healthy habits, your body will thank you, and you will have more energy, better memory, and lose weight. Plus a slew of other visible benefits, not to mention long-term protection from inflammatory diseases.
Greens on a daily basis
A cup of greens per day can make a significant difference in your health. Greens, such as spinach, arugula, lettuce, and kale, pack a powerful anti-inflammatory punch. They contain antioxidants and bioactive compounds that help to reduce inflammation and keep free radicals from causing new inflammation.
Make sleeping a top priority
Excessive inflammation is caused by burning the candle at both ends, which increases your risk of obesity, diabetes, heart disease, and other diseases. Your body’s incredible work of repair and rejuvenation occurs while you are sleeping. Seven to eight hours of quality sleep is required for healing, and without it, inflammation will continue. Chronic sleep deprivation causes inflammation and raises the risk of heart disease, diabetes, metabolic issues leading to obesity and dementia, and Alzheimer’s. Adopt a healthy sleeping routine, going to bed at the same time every night and waking up at the same time every day. Remove all electronics from your bedroom and transform it into a restful haven.
Replace one cup of coffee with green tea
Do you regularly consume three or four cups of coffee per day? If so, replace at least one of these cups with green tea. Green tea leaves contain polyphenol compounds that reduce free radical damage and inflammation. According to studies, drinking green tea on a regular basis can lower the risk of Alzheimer’s disease, cancer, and joint problems. Green tea, hot or iced, with lemon and raw honey makes an excellent anti-inflammatory beverage!
Avoid wheat and grains
Processed wheat and grains are inexpensive, widely available, and available in a variety of forms – from bagels to bread, cookies, crackers, and pasta – allowing for quick breakfasts, easy lunches, and quick dinners. However, all of this convenience has a negative impact on health and is a major contributor to obesity, chronic disease, and food allergies and sensitivities in the United States.
Wheat, oats (steel cut okay), corn, soy, and rye are all pro-inflammatory grains. Keep in mind that gluten-free does not always imply that a food is safe to consume. Gluten-free foods frequently contain highly inflammatory ingredients such as cornstarch, potato starch, rice starch, soybeans, and tapioca starch. Almond flour, almond meal, chickpea flour, pecan meal, and hazelnut meal are all safe flours.
You should trust your instincts
When bad bacteria in the gut outnumber good bacteria, inflammation occurs and spreads throughout the body. As a result, it is critical to feed the good bacteria in your gut while eliminating the bad by avoiding processed and sugar-laden foods. Inflammation can be reduced by focusing your diet on whole, minimally processed foods and including some raw foods on a daily basis, such as yogurt, kombucha, kimchi, and sauerkraut.
You can eat the healthiest diet in the world and still suffer from inflammation if your stress switch is constantly turned on. What strategies do you use to deal with stress in your life? If you don’t have any, you have inflammation. Consider using exercise, deep breathing, yoga, journaling, mini time-outs, and other stress-reduction techniques to help you manage your life. Learn to say no, go for regular walks in nature, and relax.
Pay close attention to package labels
Have you ever turned over a package in the grocery store and tried to read the lengthy ingredient list? Many of those ingredients are most likely preservatives, dyes, and other common ingredients used to extend shelf life and make food look more appealing. Unfortunately, these ingredients can cause or worsen inflammation, especially if you have a weakened gut barrier. As a general rule, you should limit yourself to five or fewer ingredients that you can pronounce and are familiar with.
Go for a walk with your dog
Regular exercise is beneficial for both you and your dog. According to research, as little as 20 minutes of movement per day can reduce inflammatory blood markers and make you feel more energetic and happy.
Stop avoiding the sun
Sunshine is a completely free supplement that you should not pass up. A little sunshine each day can help to reduce the number of activated cells that accuse inflammation. Additionally, spending time in the sun lowers blood pressure while increasing blood flow and heart rate, all of which are beneficial to heart health. This is due to the sun’s rays causing the release of nitric oxide stored in the skin.
Inflammation can quickly devastate your life without you even realizing it. So, beginning today, take steps to reduce inflammation so that you can look and feel your best!