- Inflammation is the body’s natural response to injury and infection.
- There are two types: acute and chronic inflammation that you need to understand to know how to fight it.
- Modifying your diet, improving the quality of sleep and getting regular physical activity are just some of the tips that you can incorporate in your routine to combat inflammation.
Inflammation is the body’s natural response to injury and infection and it is a vital part of the immune response as it signals for the healing and repairing of damaged tissue. There are two types of inflammation: acute inflammation which is a short-term process occurring in response to tissue injury, whereas chronic inflammation is an ongoing response to a longer-term medical condition.
1. Follow A Mediterranean Diet
The Mediterranean diet is built around plant-based foods, said Registered Dietitian Nutritionist Malina Linkas Malkani, media spokesperson for the Academy of Nutrition and Dietetics said. This diet is loaded with vegetables, healthy fats, and moderate amounts of dairy, poultry, and eggs.
2. Limit Processed Food Products
Registered Dietitian Nutritionist Malkani recommends diets with minimal food products high in added sugar, man-made fats, fried goods, processed meats, and salts. American Journal of Clinical Nutrition said that food products that are high in processed sugars release pro-inflammatory cytokines into the body.
3. Cook Using Herbs and Spices That Will Reduce Inflammation
Some herbs and spices reduce inflammation in your body. Registered Dietitian Nutritionist Malkani focuses on turmeric that contains curcumin. This compound has been shown to suppress inflammation levels in the body. Herbs and spices that help reduce inflammation include garlic, ginger, and cinnamon.
4. Add more vegetables and fruits into your diet plan
Diet rich in vegetables and fruits is a no-brainer. Malkani recommends adding fruits that are rich in antioxidants and anti-inflammatory compound anthocyanin. “Try to eat at least one to two cups of whole fruit on a daily basis,” Malkani says. In general, the consumption of these food products helps balance your diet, Dr. Vernon Williams.
5. Include nuts and seeds into your diet
Registered Dietitian Kris Sollid, senior director of nutrition communications at the International Food Information Council Foundation, said that vitamin E-rich foods are necessary to build an effective inflammation-fighting diet plan. He recommends nuts and seeds such as hazelnuts, peanuts, almonds, and sunflower seeds. “Vegetable oils like sunflower and safflower oil as well as green vegetables like broccoli and spinach are also good sources,” he added.
6. Get in your Omegas
Dr. Williams recommends the incorporation of omega-3 and omega-9 fatty acids into the diet plan. These polyunsaturated fats lower blood pressure and inflammation while increasing HDL cholesterol which is good for the body, Dr. Sollid said.
7. Add Mind-Body Practices Into Your Routine
Mind-body practices such as mindfulness meditation help decrease the probabilities of inflammation-related disorders. Research shows that Tai Chi influence gene activity in people. One of the researchers explains that 18 different studies found that genes related to inflammation were less active in people practicing mind-body activities.
8. Lessen Total Sitting Time
Sitting too much can be bad for your health. Dr. Kristine Arthur, an internal medicine physician at MemorialCare Orange Coast Medical Center, California, said that prolonged sitting is linked to increased inflammation. Total sitting time also increases risks of heart disease, cancer, diabetes, and even death, she said. “The goal is to limit total hours of sitting during the day,” Dr. Arthur says. “Small changes like standing while on the phone or using a standing computer can have a big impact on the total hours of sitting.”
9. Be More Active
Since prolonged sitting is linked to increased inflammation, the solution is to be more active. Brain, Behavior, and Immunity published a research findings that even just 20 minutes of exercise is enough to reduce inflammation. “Our study shows a workout session does not actually have to be intense to have anti-inflammatory effects,” Dr. Suzi Hong said.
10. Improve Your Quality Of Sleep
Inflammation is linked to both too little and too much sleep. Biological Psychiatry Journal published reports on the quality of sleep, associating poor quality sleep and insomnia with inflammation. While sleep requirements differ from person to person, the ideal duration is between seven to eight hours of sleep per night for a person to function at their best.
Source: The Healthy