What is Inflammation?
Inflammation is a natural way which your body response after you get an infection or sustain an injury.
There are two kinds of Inflammation
Acute Inflammation usually is when your body tries to heal itself from swelling, redness, infection, or injury that you sustain.
When the acute Inflammation continues for a long time, it can result in chronic Inflammation, which usually the result is a longer-term medical condition.
For example, some types of arthritis such as gout, rheumatoid arthritis, tendonitis are called Inflammation or bowel diseases like Crohn’s disease or ulcerative colitis, are called Inflammation.
In another word, Inflammation is your body’s process of protecting itself from disease, injury, or illness.
Nevertheless, there are lots of various ways to fight Inflammation in the body.
Ways to Reduce Inflammation
Here are some excellent options for you to consider.
1. Consume Fruits and Vegetables to reduce inflammation
Consuming fruits and vegetables is an essential way to reduce Inflammation because of the antioxidant and anti-inflammatory compound anthocyanin they contain.
Try to eat at least 1-2 cups of berries, grapes, and cherries fruit daily.
Also, include brussels sprouts, broccoli, kale, cauliflower, or cabbage to balance your diet.
2. Omega-3 fatty acids for inflammation
Omega-3 fatty acids are well known for anti-inflammatory benefit.
Studies show that omega-3 fatty acids have beneficial results in chronic inflammatory diseases, including asthma, chronic obstructive pulmonary disease (COPD), inflammatory bowel disease, and rheumatoid arthritis.
So consuming food rich in omega 3 fatty acids can help you with your inflammation problems.
The U.S. dietary guidelines suggest two servings of seafood such as salmon, herring, mackerel, or sardines to get these Omega benefits.
You can also eat walnuts, almonds, and flaxseed to get your daily omega 3 fatty acids.
Read about Omega-3 fatty acids.
3. Green Tea
Is green tea good for inflammation? Green tea possesses antioxidants and additional nutrients that will play an essential function in stopping cardiovascular disease. Green tea anti-inflammatory properties make it an excellent option for people sufferers with arthritis.
Additionally, green tea decreases Inflammation of the digestive tract and prevents diseases like Crohn’s disease or ulcerative colitis or
It’s advised to drink 3 to 4 cups of green tea daily.
Read about Green tea.
4. Walk more often to reduce inflammation
Sitting down for prolonged duration has been associated with increased Inflammation as well as a tremendous risk of diabetes, heart disease, chronic back pain, cancer, and even death.
If you spend the day sitting down, it is advised that you should stand and move your body as often as possible, walk around your office or home for a few minutes.
It will help your blood and oxygen flow more smoothly throughout your body, reducing the risk of Inflammation, blood clots, and other serious health problems.
5. Getting enough sleep helps to minimize inflammation
Inflammation has been connected to unfortunate sleep habit.
Specialists claim that there is a clear connection between poor sleep quality and Inflammation, such as insomnia.
To protect yourself from sleep deprivation, keep a clean sleep schedule that allows you to get a duration of seven to eight hours of sleep every night.
Learn how to get adequate sleep at night.
6. Chili Peppers
How do peppers help reduce inflammation? Peppers contain the substance called capsaicin, which provides anti-inflammation result in your body.
You can eat any chili pepper. Just make sure it contains capsaicin.
7. Garlic help minimize inflammation naturally
Daily consumption of garlic can help reduce Inflammation and also improve your heart health.
Read more about garlic.
Turmeric has a potent active ingredient called curcumin.
Studies show that the curcumin gives turmeric its powerful anti-inflammatory effects and is a very potent antioxidant, So turmeric decrease inflammation and treat digestive disorders, and infections.
You can apply it to soups or mix it with fruit juice to reduce inflammation.
9. Exercise regularly
Getting enough regular exercise can help you to reduce inflammation. Research shows that approximately 20 minutes of regular moderate exercise per day can help defeat inflammation in the body.
Just 20 to 30 minutes of aerobic exercise is enough to reduce symptoms of inflammation.
Try these excellent exercises.