5 Simple Ways to Reduce Chronic Inflammation
Inflammation is associated with some of the worst health problems including cancer, cardiovascular diseases, and autoimmune diseases like rheumatoid arthritis and multiple sclerosis. Although acute inflammation is a beneficial process in the events of an injury like spraining your ankle or cutting your finger, chronic inflammation is harmful.
As said, inflammation is like a coin, it has two sides – both good and bad. Acute inflammation is a good side as it helps with the healing process when you are injured. Moreover, acute inflammation also occurs when you stress your muscles like a workout. You are causing psychological stress in your muscles in the form of microtears that initiates inflammatory responses. In return, your body responds and builds muscle while healing stronger.
However, chronic inflammation is the source of almost every lethal disease. This is the bad side of the coin and occurs when acute inflammation doesn’t turn off. That is, whatever that was causing acute inflammation in your body is not eliminated or reduced, it can go on for years, piling up, wearing down your body. According to health professionals, inflammation also leads to cancers, as they are present before tumors begin to grow.
You do not want inflammation prowling around, as it can turn up into something big and deadly.
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Here are five key ways to reduce chronic inflammation
#1 Lower Stress
It is easier said than done. It is really important to take a look at where you are divulging your body to stress. Stress comes in numerous forms such as:
You may be surprised to know that certain foods can cause nutritional stress. This can happen in many different ways.
- Nutritional stress can be caused if you tend to eat food that is not properly prepared. For example, consuming seeds and nuts before soaking them makes them very hard on our body
- Nightshade vegetables of cruciferous vegetables that are anti-inflammatory in nature can also create nutritional stress if they are not processed the right way. It is advised to lightly steam, bake, sauté, or simmer nightshade vegetables so that they go easy on your gastrointestinal system
- Eating foods that you are allergic to can also cause nutritional stress, even nutritious foods can cause an allergic reaction to people’s body. Hence, it is essential that you pay close attention to what you drink and eat. Consider factors like do you get extremely sleepy after eating a certain food, does your nose start running you ate or are you feeling irritated? You could also consult your doctor and ask him/her to run tests to determine the substances you are allergic to
Is your family or job stressing you out? What do you do to manage mental stress on a daily basis? For starters, simple choices like making some tea to eating chocolate and just hanging out with friends can help lower your mental stress.
#2 Exercise Regularly
Exercise is a vital part of our daily life. Getting your body to sweat in ways possible like running, cycling, cardio, or even strength training can help you lower chronic inflammation. Exercise triggers muscle activation, it keeps your joints lubricated and body moving, your muscles toned and energy level high. Those who regularly exercise are less prone to developing chronic inflammation as they are more likely to heal faster from injuries. A healthy diet and regular exercise are the only way to longevity.
#3 Healthy Sleep
Sleep deprivation is one of the main causes of chronic inflammation. Sleep is important as when you sleep your body engages in the healing process. Sleep deprivation can have a negative impact on inflammation as it can even increase it. Several studies show that preventing yourself from getting the sleep you require can prompt pro-inflammatory changes. A 2006 study showed that sleep loss altered molecular processes that cellular immune activation, inducing inflammatory cytokines. Aim for at least 8 hours of sleep daily.
#4 Stay Hydrated
In order for your body to remain active and maintain proper functioning, consuming 8-10 glasses of water daily is essential. Drinking plenty of water is not only beneficial against inflammation but other conditions as well. Water helps optimize the energy throughout the day as it nourishes the cells, modulates the calorie intake, and even keep the discs of the spine hydrated. Water reduces chronic inflammation by limiting the level of acidosis in the body and keeping its pH level in balance.
#5 Quit Smoking
Consumption of alcohol may have certain benefits given that you are taking it moderately. However, smoking is something that only harms your body. It drastically affects your musculoskeletal system and the toxic minerals in the smoke are associated with premature death. Harmful compounds in cigarette smoke activate an immunologic response that can ultimately elevate the levels of the inflammatory marker.
Quitting your sedentary lifestyle and making your health and body your first priority is the simplest and the best way to reduce chronic inflammation because you know the saying – prevention is better than cure.