Inflammation is the root cause of many chronic illnesses, and it can significantly degrade the quality of life. The modern lifestyle is leading to a surge in inflammatory diseases. Fortunately, inflammation doesn’t have to be permanent, and it is always possible to reduce it through comprehensive dietary and lifestyle changes. Have a look at the scientifically backed ways to reduce inflammation and drastically improve the quality of your life.
Benefits of Reducing Inflammation
Inflammation is a complex mechanism, and it is important not to over-generalize. In short term doses, it actually serves a vital purpose. For example, in exercise, it helps the body to build muscle and recover. It is also helpful in the immune system since it aids in fighting disease.
The issues stem from chronic inflammation which can be damaging even in small doses. This type of inflammation can contribute to virtually all age-related diseases. Prolonged inflammation can be damaging to the heart, brain, gut, and other organs. If chronic inflammation is not addressed, the damage can be permanent. The body is not designed to cope with long-term levels of inflammation. Luckily, there are a number of ways to ensure that inflammation levels are kept low.
Here are some of the notable benefits that come with reducing chronic inflammation;
- Helps to Prevent the Development of Chronic Disease
- Can Help to Lessen The symptoms of Allergies, and Asthma
- May Help to Slow Down Tumor Progression in Cancer
- Contributes to Healthy Functioning of Heart, Brain, and Vital Organs
Diet Tips for Reducing Inflammation
Dietary changes are crucial in the fight against chronic inflammation. For those with dietary restrictions, it can be useful to take advantage of an anti Inflammatory supplement. Consider implementing these diet tips in addition to your daily routine.
- Opt for Gluten Free Whole Grains & Fresh Fruit/Vegetables
A core aspect of your diet should include whole foods. This means healthy gluten free grains, fresh fruits, and vegetables. These foods are packed with essential nutrients and minerals that help to keep inflammation at bay. Some examples of gluten free whole grains are quinoa, millet, teff, and brown rice.
- Reduce Consumption of Refined Starch & Added Sugars
The white versions of starches tend to be popular because of their taste, but you should try to avoid them wherever possible. They can contribute to weight gain and increase lipid levels; both of these factors increase inflammation. Whole meal alternatives are far more beneficial for our health. Avoid the obvious soda and energy drinks since these have extreme amounts of added sugar. Be wary of other sources of added sugars such as fruit juice, granola bars, cereal, and yogurt. These products are typically deemed “healthy” but can often consist of processed ingredients and added sugars. Be sure to read labels and look for low sugar options.
- Include Omega-3 Fatty Acids in your Diet
Omega-3 is a key type of fat that can help to reduce inflammation and maintain good health. It is found in salmon, tuna, walnuts, ground flaxseed and in a properly sourced supplement.
- Increase Healthy Fats
Often people are turned off by the idea of fat in the diet, but it is extremely dependent on the quality. Focus on high quality fat sources as they are beneficial in reducing inflammation and weight management. Stick with grass fed butter, avocado oil, olive oil, coconut oil, nut & seed oils, and nut butters.
Fighting Inflammation with Lifestyle Changes
Aside from diet, there are also certain lifestyle changes to implement.
Regular physical exercise can make a big difference to inflammation levels. Studies have shown that even 20 minutes of exercise can be enough to reduce chronic inflammation. You can play your favorite sport, go for a run, or even go swimming. It doesn’t matter which physical activity you choose; what’s more important is staying consistent. Try to exercise at least 4 times a week to see a significant reduction in inflammation levels.
- Reducing Stress Levels
Modern life is becoming increasingly stressful, and this has led to chronic inflammation spiking. Stress leads to an increase in cortisol levels, and too much cortisol leads to long-term inflammation. It is easy to say that reducing stress is ideal, but it is much harder to actively control stress levels. We recommend that you make use of meditation and yoga to help stay relaxed. Getting enough sleep, and talking with friends and family can also help to keep stress levels down. Additionally, you can engage with some relaxing hobbies such as gardening or listening to music.
The Best Supplements to Beat Chronic Inflammation
Even with dietary and lifestyle changes, it can still take time for the body to recover from chronic inflammation. One way to speed up this process and keep long-term inflammation at bay is through getting a helping hand with supplementation.
An anti Inflammatory supplement can be a powerful weapon in the fight against chronic inflammation. It is important that you choose safe and effective nutritional supplements that are checked for quality, potency and efficacy. Omega-3 Oil has a range of benefits that help to support the regular inflammatory response. This essential fat can’t be made by our bodies, which means we must consume it from our diet either from food or from a supplement. It supports cognition, skin health, and emotional balance, which can lower stress levels.
At WholeBody Solutions, we recognize the damage that chronic inflammation can cause to both the body and mind. By making some changes in your diet and lifestyle, you should begin to see results in decreasing inflammation. Feel free to contact us if you are unsure about anything.