5 simple ways to reduce inflammation

Chronic inflammation is a major contributors to most of the health problems. From joint pain to weight gain, and even heart disease. While chronic inflammation requires proper medical evaluations, some simple daily habits can make a huge difference. You can keep inflammation at bay with these simple habits. Take a look.

What you eat plays a significant role in how you feel. It is a powerful weapon against inflammation. Focus on eating colourful vegetables, fruits, whole grains, and healthy fats. Try to add leafy greens like spinach and kale, antioxidant-rich berries, omega-3-rich fatty fish like salmon, and extra virgin olive oil to your diet. The DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet are often regarded as the best in general, as they include lots of plant-based foods, fiber and antioxidants, which help reduce inflammation and oxidative stress.

Start your morning with a large glass of water. Drink water before you reach for your morning joe. Staying hydrated is important to nourish your body and flush waste products out. Drink adequate amounts of water throughout the day. You can also add herbal teas and water-rich foods like cucumber, watermelon, and celery to your diet.

Move more. Movement is proven to reduce inflammation. When you add physical activity to your routine, your body produces proteins that help regulate the immune response and reduce inflammation. You don't have to train like an athlete for this. Incorporating even a 30-minute brisk walk can help.

Cut all the excess sugar from your diet. It is one of the major contributors to inflammation. Refined sugar and high-fructose corn syrup are the key dietary drivers of inflammation. Remove all the excess sugar from your diet. This includes sweetened treats and beverages. Also be mindful of the hidden sugars in sauces, dressings, flavoured yogurts, and packaged foods. Swap sugary drinks for water or herbal tea.

Your body needs rest, even if you have energy equivalent to that of Superman. Poor sleep contributes to inflammation. When you consistently get less than seven hours of sleep a night, it worsens inflammation. Sleep isn’t a luxury, but the pillar of good health. So don’t skimp on sleep. Try to get at least 7-9 hours of sleep every night.
These simple steps may help reduce inflammation, and also promote a healthy body and mind.