Inflammation is an immune system response which allows our bodies to heal and treat certain infections and injuries.
But to those who suffer with chronic inflammation, a host of diseases can develop such as rheumatoid arthritis or lupus which can cause crippling effects on the body.
The good news is, by making simple changes to what you eat and how you live your life, you can help decrease inflammation in the body – but you’ve got to know what to do.
Check out our inflammation-busting tips:
Give Up The Sugar
One of the most dangerous items in your kitchen isn’t the toxic cleaning chemicals under your sink – but the sugar-filled soft drinks and treats you have hidden in the pantry.
Even so-called “healthy foods” like yogurt and juices are loaded with sugar.
And by consuming a high-sugar diet, your blood sugar is constantly spiked which leads to chronic inflammation throughout your body causing devastating effects.
“When your blood sugar rises, your body cranks out greater numbers of pro-inflammatory molecules called cytokines.
In addition, high blood sugar levels cause your body to produce molecules called advanced glycation end products, or AGEs. These are destructive molecules that trigger inflammation.
When you have high blood sugar, your cells become insulin resistant. This means that they refuse to accept insulin and its cargo of sugar. As a result, this sugar gets stored as visceral fat. Visceral fat, in addition to giving you an unsightly belly, churns out pro-inflammatory chemicals.”
We know sugar tastes good. It’s a tough thing to beat but your body will thank you in the long run.
And listen.. don’t be deceived.
Food companies know how addicting sugar is to the body so they try and sneak in this ingredient by calling it by a different name.
In fact, Sugar Science reports there are over 61 names for sugar such as sucrose, high-fructose corn syrup, rice syrup, and malt (just to name a few).
Skip the sugar and load up on healthy foods like green leafy vegetables and protein and watch your inflammation decrease.
And beware of so-called “healthy” sugar substitutes – as Freedom Health News previously reported – these can be just as dangerous.
Check Your Diet
Don’t just stop with reducing your sugar intake – pay attention to your overall diet.
No need to feel discouraged, the good news is there are many anti-inflammatory foods you can work into your diet that not only taste good, but are actually beneficial for the body.
Some of the best anti-inflammatory foods include green leafy vegetables (think kale and spinach), tomatoes, salmon, nuts, and avocados.
Don’t forget spices like turmeric and ginger which are known for their anti-inflammatory properties.
According to Harvard Health, the key is to create an overall lifestyle change and healthy diet – and skip the processed foods.
Harvard Health reports:
“In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. ‘A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,’ Dr. Hu says.”
But remember, all food is not created equal.
In addition, each body is different and can have different reactions to different foods.
Don’t assume a “one-size fits all approach” to your diet.
For example, tomatoes are a known anti-inflammatory giant and packed with tons of nutrients like Vitamin C and antioxidants like lycopene.
Healthline even lists tomatoes as one of their “top 13 most anti-inflammatory foods” and claims “lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer”.
But remember to pay attention to your body – if you are allergic to tomatoes or have a reaction, clearly loading up on them will have the opposite effect.
Holistic Lifestyle Approach
Your diet certainly plays a major role in fighting chronic inflammation, but so do lifestyle choices.
If you’re pounding back large quantities of alcoholic drinks and smoking 2 packs a day – guess what – your body is not too pleased.
And while you might not see the effects of poor lifestyle choices right away, they will eventually catch up with you.
In fact, National Institutes of Health reported:
“The relationship between smoking and cardiovascular disease is well documented, as is the association of smoking with increased levels of inflammatory markers and accelerated atherosclerosis.”
Cigarette addiction can be tough – but know every puff is not only putting you in danger of heart disease, but is leading to increased inflammation in your body.
It can be hard to quit – so if you’re looking for help check out our previous tips here.
Inflammation can cause chaos in the body if left untreated.
And before you go for the bottle of pills, try fighting inflammation the natural way.
Just a few minor changes to your diet and overall lifestyle changes can help keep your body’s immune system in check.
Bonus Pro Tip: When you hear the words inflammation, think “heat”. So if you are feeling like your shoulder is inflamed – instead of reaching for the heating pad – try an ice pack.
WebMD reports how cold is known to “numb and reduce inflammation”.
Of course, simply using ice packs won’t cure chronic inflammation, but this known hack is a natural way to treat your symptom while you deal with the root!
Do you struggle with inflammation in your body? What have you done to treat it before?
Tell us your thoughts in the comments below and be sure to share this article with your friends and family to let them know these natural inflammation busters!