Inflammation refers to the immune system’s natural response against germs, such as bacteria and viruses, foreign objects, and other types of irritants. Some of its most common symptoms include redness, heat, pain, swelling, joint pain and stiffness, loss of function, as well as flu-like symptoms.
There are two types of inflammation: acute and chronic. Acute or short-lived inflammation is your body’s response to a body damage that often leads to a wound. Chronic or long-term inflammation, on the other hand, can take place even when there’s no apparent danger to your body.
If you’re experiencing either of these two types, here are some ways you can get rid of inflammation in your body and achieve optimum health once more.
- Consider Using Natural Supplements
One viable way of getting rid of inflammation is through the use of natural supplements, such as CBD oil, which is believed to affect the body’s endocannabinoid receptors. Alternatively, you could also try taking omega-3 fatty acids, which help fight off vascular inflammation, minimizing your risk for heart complications. You could also try curcumin, which claims to reduce inflammation and accelerate wound healing.
You might also want to consider taking ginger supplements as they contain gingerol and zingerone, which may help minimize inflammation due to medical conditions like diabetes. Another promising option is spirulina. This is a type of blue-green algae that contains some potent antioxidants. Studies have shown that spirulina can be helpful in reducing inflammation, on top of strengthening your immune system and promoting healthy aging.
- Consume Plenty Of Anti-Inflammatory Foods
Luckily, plenty of foods contain anti-inflammatory components. In this regard, your options include:
- Berries – They contain antioxidants called anthocyanins that produces anti-inflammatory effects.
- Cherries – They contain antioxidants called anthocyanins and catechins, which also help reduce inflammation.
- Broccoli – It’s rich in an antioxidant called sulforaphane that reduces your body’s level of cytokines, which drive inflammation.
- Grapes – Like cherries, they also contain antioxidants called anthocyanins.
- Fatty Fish – It’s a great source of protein and omega-3 fatty acids, which contain EPA and DHA that are believed to combat inflammation.
- Cut Back On Inflammatory Foods
If there are anti-inflammatory foods, there are also inflammatory foods that you need to watch out for. These include:
- Artificial trans fats – Apart from being generally unhealthy, they’re also a contributor to increasing inflammatory makers, especially when consumed in high amounts.
- Refined carbohydrates – These may encourage the growth of inflammatory gut bacteria that contribute to obesity and illnesses such as inflammatory bowel disease.
- Excessive alcohol – This leads to a leaky gut, which drives inflammation to the entire body.
- Control Blood Sugar
If your blood sugar levels are too high, it might trigger inflammation in your body. This is because sugar encourages the production of free fatty acids in the liver. When your body digests those, it can trigger the inflammatory process.
Thus, you should avoid or limit your consumption of foods high in carbohydrates, such as white rice, white bread, and refined sugar. Additionally, you can also exercise regularly, consume more fiber, drink more water, get enough sleep, and eat foods rich in magnesium and chromium. These things should help you lower and control your body’s blood sugar levels.
- Exercise Regularly
Regular exercise can also help reduce inflammation. Why is that so? It can produce an anti-inflammatory cellular response, which can help subdue the inflammation in your body.
Ideally, you should make time for exercise for at least 20 minutes a day. This can include basic cardio exercises, such as running on a treadmill, practicing yoga, cycling, or doing bodyweight or mobility exercises.
- Manage Stress
Chronic stress has been associated with inflammation as it increases inflammatory activity in your body. When your body is stressed, it releases cortisol, which is a hormone that regulates inflammatory and immune response. However, too much of it can be detrimental to one’s health
To reduce inflammation, you should learn how to manage your stress. You can begin by practicing meditation, breathing exercises, or yoga to calm yourself during the day. Taking a break and engaging yourself in new hobbies and activities can also help.
Takeaway
Inflammation is your body’s natural response to irritants, such as germs and foreign objects. It may also occur in the absence of such triggers. Luckily, you can manage inflammation, especially if it already brings forth discomfort. You could try taking natural supplements, exercise regularly, or consume a lot of anti-inflammatory foods. However, it’d still be best to have yourself checked by a doctor to verify your current condition and rule out any underlying conditions.
