Inflammation is one of the only conditions in the human body that can occur both externally and internally. Inflammation is an immune response that helps heal infections, damage to tissues, and external wounds. Signs that you’re suffering from inflammation include swelling, tenderness or pain. The affected area may also be warm to the touch and red. But what causes this reaction? Your body naturally releases chemicals from white blood cells directly into the blood in hopes of protecting you from foreign substances or infection. It’s this release of chemicals that increases blood flow to the area, creating the above mentioned symptoms. Now that you know what causes inflammation, here are 8 ways to help reduce it and offer relief for your discomfort.
This might be the last thing you want to do when suffering from inflammation, but exercising is the first step in avoiding the onset of inflammation. Why? Because obesity and excess weight are two of the main causes of inflammation. Individuals who are inactive or carrying excess weight are at much greater risk for developing inflammation in numerous areas of the body. And exercise doesn’t mean hitting the gym for several hours or even breaking a sweat. Participating in moderate to intense activity throughout the day is enough to help keep inflammation at bay and potentially drop some unwanted pounds.
Yoga is the perfect form of exercise to reduce and prevent inflammation. Not only is it low impact but it’s also extremely calming (more on reducing stress later) and can also help reduce the presence of common inflammatory markers in your system.
2. Choose Foods Wisely
Your diet doesn’t just have to do with your waistline. There are countless foods that offer anti-inflammatory benefits. Simply incorporating these foods into your diet can help reduce and prevent inflammation complications. Your mother always told you to eat your greens and in this case, she was right. Especially when it comes to green leafy vegetables like spinach, kale, and romaine. These greens are high in magnesium, a nutrient that is known for treating inflammation. The fruits you eat are just as important as the vegetables. Consuming purple, blue, and red fruits may also ward off signs of inflammation. We all know that nuts are a great, high-protein snack. But did you know that the antioxidants, omega-3 and omega-6 fatty acids found in nuts also offer anti-inflammatory benefits? A well-balanced diet can also help reduce your risk of developing medical conditions such as diabetes and heart disease, which may lead to inflammatory issues.
3. Reduce Stress
Stress can cause a long list of physical ailments. That’s because the human body’s response to stress is increased heart rate, a spike in blood pressure, and rapid, erratic breathing. All of these things will take a toll on your body over time. But stress can also increase your risk of developing inflammation. That’s because those individuals who experience chronic or frequent stress also have increased levels of interleukin-6, a marker of inflammation. To reduce the presence of this, and other inflammatory markers, it’s important to keep stress at bay. This might mean decreasing your workload, taking up a hobby (like yoga), or making other major lifestyle changes.
4. Try CBD
CBD and CBD oils are gaining in popularity as new and innovative ways of treating common conditions. And inflammation is one of them. CBD, or cannabidiol, is extracted from hemp and the oils are used for many medicinal purposes including the treatment of anxiety and stress, sleep disorders, pain relief, and may even help fight certain cancers. When discussing inflammation, CBD oil helps stimulate T-regulatory cells which are responsible for protecting the body from attacking itself. CBD oil may also inhibit the body’s production of cytokine. For those individuals looking for non-medicinal forms of pain relief, CBD oils are a viable option and are easily consumed orally.
5. Get Quality Sleep
It’s no secret that sleep deprivation causes a long list of negative symptoms and conditions from mood swings and irritability, to disorientation and even illness. But getting a good night sleep might also help reduce your risk of unwanted inflammation. It’s not the sleep itself that will reduce your inflammation but instead it’s how you act and react when you’re sleep deprived that may aggravate inflammation symptoms. Lack of sleep can lead to increased stress and irritability, which may cause conflict and an increased heart rate. It’s this visceral reaction that causes an increase in inflammatory markers. So getting enough sleep will help improve your mood and reduce outbursts or conflicts that put you at risk for inflammation.
Article Submitted By Community Writer