Inflammation can be very taxing on your body, anyone struggling from it could tell you this. We have put together some tips for managing your inflammation to help you work towards your best, healthiest lifestyle.
Inflammation, what is it?
While it is not always something you can see, inflammation can oftentimes create damage to and discomfort throughout your body. Swelling and inflammation, while part of the body’s healing system in response to fighting off injury and infection, don’t solely occur for this reason.
Typically, because it shows with only subtle symptoms, chronic inflammation can go undetected. And as time passes, if it remains undetected and untreated, damage to arteries, joints and organs could be a result of chronic inflammation. Undiagnosed chronic inflammation can also lead to other serious chronic diseases like heart disease, diabetes, obesity, cancer, Alzheimer’s, and more.
When examining the root causes of inflammation, typically it is traced back to unhealthy diets, lack of exercise, and an excess of stress. The plus side is that these things can be managed to avoid the long-lasting damage of inflammation over extended periods of time. Reducing inflammation by treating your body well helps in the journey of living a healthy and long life.
Reduce Your Risk, How to do it?
There are a few healthy tips and tricks that can help sufferers reduce and in some cases reverse inflammation. At the top of that list is following a healthy, anti-inflammatory diet and lifestyle. Follow the tips we have below for more ways to reduce your body’s inflammation:
Add Anti-Inflammatory Foods to Your Diet
Creating a healthy eating style involves more than just eliminating what are commonly considered ‘bad’ foods. Eating a selection of foods that are dense in nutrients will also help your body thrive. While there isn’t one single solution for reducing inflammation through certain foods or dieting styles, what you consume can play a role in protecting you can from inflammation and in turn promote a healthy lifestyle. The best things to focus on for reducing inflammation are eating plenty of fruits, veggies and foods that contain omega-3.
Don’t let the foods listed above scare you, we promise it’s easier than it might sound to ensure you get everything you need in a day. For an easy start to increasing fruit and veggie consumption, add one serving of either fruits or vegetables to each meal you eat during the day. Work your way up to a plate that consists primarily of veggies, and is completed with about a fist-sized serving of protein. Making sure you are eating an appropriate amount of good for you foods is an important step in maintaining an anti-inflammatory diet.
Next on the list to focus on are omega-3s found in foods like salmon, tuna, tofu, walnuts, flax seeds, soybeans, grapes, celery, blueberries, garlic, olive oil, tea, ginger, rosemary, and turmeric. Researchers suggest the Mediterranean Diet to those trying to follow a style of eating to decrease inflammation, because it limits and avoids unhealthy trans fats like red meat, butter, margarine, corn oil, deep-fried foods, and processed foods.
Stick to an Exercise Routine
When it comes to exercise, there is such a thing as too much. If overdone, your immune system can actually be harmed by the influx of inflammation caused. But the right amount of exercise has been shown to significantly reduce the risk of inflammation if done in the right way. So how much is just enough? Working out 4-5 times per week doing 30-45 minutes of aerobic exercise and 10-25 minutes of weight and/or resistance training is what is recommended.
Struggling to motivate yourself? Before heading to the gym or starting your at home work-out, place our clothes somewhere easy to access the night before. This takes away the step of having to choose what to wear, and eliminates a chance to make an excuse to get you out of working out. This small and simple step will ensure you stick to your routine and achieve your goals. Managing your body’s inflammation is done through a combination of steps, and completing each one in the process keeps your momentum going towards feeling your best!
Finding an exercise you like that increases your heart rate and builds your muscles is an ideal way to consistently manage inflammation and boost your immune system. This is because of exercise’s ability to ensure circulation of your white blood cells through your body, promoting defense.
Get Adequate Rest
No doubt you’ve heard how important rest is, but did you know that getting enough rest helps to increase your:
- concentration
- productivity
- muscle repair
- mood
- & heart health
On top of this great list of benefits, getting adequate rest can help aid in the reduction of inflammation in your body. During sleep, proteins are released through your body, called cytokines, helping your body to rest. If your body is working to fight off infection, disease, or inflammation, it needs even more cytokines. If your body does not get enough adequate rest, it will then prevent and lessen the production of cytokines.
Be mindful of your activities before bed to make sure you are getting enough rest. We know it’s hard but limiting your screen time before going to bed has been shown to help you get a better night’s rest.
If you have tried this technique and find you need additional sleep support, studies have shown that cannabidiol (CBD) encourages restful sleep. Look for a high-quality, hemp-derived CBD product like A88CBD™ if you are going to add CBD into your sleep routine.
Manage Your Stress Levels
You may have already heard this but, stress plays a very big role in your body functions and can lead to elevated inflammation in your body. Everyone has something different that works for them but some common and well liked suggestions for managing stress levels include meditation, yoga, self-reflection, and even guided imagery.
Take care of your body especially if you are feeling an increase in stress. Be mindful of what you are consuming and doing as the day progresses and be proactive in setting yourself up to get adequate rest, exercise, and eat an anti-inflammatory diet. Doing so will decreasing your chances of loosing the battle against stress throughout the day.
Remember, everyone’s journey to health is different and yours may take more or less time than others’. You may not be able to turn these suggestions into habit overnight, but moving forward one step at a time will ensure you are successful in this new routine. Your body will be so glad you were willing to put in the hard work and stay committed to feeling your best!