Inflammation is the process in which white blood cells of our body protect us from infection with bacteria and viruses.
There can be various reasons for inflammation including injury.
But, chronic inflammation can lead to various diseases such as arthritis and some types of cancers.
Symptoms of acute inflammation include pain, redness, immobility, swelling, and heat while symptoms of chronic inflammation include fatigue, mouth sores, chest pain, abdominal pain, and fever.
According to the National Center for Biotechnology Information, 3 out of 5 people die of chronic inflammatory diseases.
Inflammation sends pain signals to the brain as it pushes against the sensitive nerve endings.
Here are some of the top natural ways to ease inflammation:
1 – Over The Counter Medicines
These drugs can help you minimize inflammation and pain. They also reduce the risk of rejection of a transplanted organ.
NSAIDs (Non-steroidal anti-inflammatory drugs) such as aspirin, ibuprofen, and naproxen can be used to reduce the pain caused by inflammation.
Some of the medications are used to treat conditions such as inflammatory bowel disease. Other medications include corticosteroids such as prednisone, DMARDs such as methotrexate, and biologic drugs such as infliximab.
2 – CBD Oil – Natural Remedy
The system responsible for balancing our body, the endocannabinoid system also controls pain and inflammation in our body.
The receptors (CB1 and CB2) of the endocannabinoid system react to CBD oil which then releases enzymes throughout the body and reduces inflammation. CBD’s effects are neither life-threatening nor they have any serious side effects.
Though they have fewer symptoms such as tiredness, weight loss or gain, and appetite change. CBD’s are not addictive and they’re different from medical marijuana.
3 – Changes In Lifestyle
Regular muscle movement improves blood circulation and can help in reducing inflammation. It delivers fresh blood to the tissues which in turn decreases pain and inflammation.
Also, regular exercise can help in maintaining a body free from diseases, such as by practicing yoga [see: different yoga types [list]].
Exercise a minimum of 4 days a week. You can choose moderate or vigorous exercise according to your convenience.
You can join a gym or simply take a stroll in a park to get started. Your body needs time to adjust to exercises. Start slowly and then you can increase the frequency and timing of exercises in a week or two.
Make sure that you’re always hydrated. Hydration also plays a key role in reducing inflammation. Hydration allows RBCs to carry oxygen more efficiently which results in better muscle function.
4 – Make Changes In Your Diet
Cut down your caffeine and alcohol intake and eat more green vegetables and foods rich in essential fatty acids.
Higher blood sugar can worsen the inflammation, hence, try to avoid processed foods with added sugars.
Choose foods that offer a high source of antioxidants such as berries. Add high-quality protein sources to your diets such as soybean and chicken.
Inflammation also depends on what you eat and drink on a daily basis, making minor changes in your diet can also help you prevent inflammation in the long term.
5 – Reduce Stress And Improve Sleep
Better sleep can counteract the stress of daily life [READ: Meditation Techniques For Sleep]. Chronic stress is one of the reasons for the increase in cytokines (inflammatory biomarkers). These cytokines can even harm the immune system if not taken care of. Consider taking a cold water shower before bedtime.
Our body is put into a deep healing state when sleeping and the brain flushes out metabolic debris.
Avoid bright screens 1-2 hours prior to bedtime and optimize your bedroom in such a way that external noise and light don’t affect your sleep.
6 – Drink Green Tea Often
Made from the leaves of the Camellia sinensis plant, green tea is one of the best anti-inflammatory drinks.
The active ingredient in drink tea that boasts anti-inflammatory properties are catechins and epigallocatechin-3 gallate (EGCG). These compounds can reduce the formation of free radicals and prevent them from damaging healthy cells and molecules, as a result, reducing the inflammation.
Green tea when drunk regularly may also lower the risk of heart disease by regulating your blood pressure. Drink green tea at least twice a day to get better results.
7 – Limit Saturated Fats and Processed Foods
Anything that is highly processed or contains too much-saturated fats is not good for you if you want to ease inflammation.
Avoid foods such as packaged meats, cookies, and chips. These foods are often high in unhealthy fats and sugars which are linked to inflammation. Since these foods are not dense in nutrients, they’re easy to overeat, which can lead to an increase in weight and cholesterol (which are again related to inflammation).
Instead, eat foods like salmon, tuna, and nuts that contain healthy fat and fight inflammation.
8 – Integrate Turmeric in Your Diet
Turmeric has been used for thousands of years as a medicinal herb. Recent searches have backed up the claim that it contains anti-inflammatory properties.
One of the key ingredients found in turmeric is Curcumin, which helps in reducing inflammation in the body. Curcumin may also protect you from heart diseases by regulating your blood pressure.
There are various ways to integrate turmeric into your diet. You can add it when making curries or sprinkle it on chicken, fish, or vegetables. You can also add it to milk or tea.
9 – Lose Weight
Excess weight can make inflammation even worse. Fat creates and releases pro-inflammatory chemicals.
Reducing weight by going into a proper diet (including anti-inflammatory foods in your diet) and exercise program can help you improve function and lower inflammation levels in the body. 150 minutes of moderate aerobic exercise every week can help you reduce weight and reduce inflammation.
At the same time, increase your protein intake to reduce hunger and boost your metabolism. Besides, losing weight improves your overall health, lower your cholesterol levels, and lowers the risk of heart diseases.
It is advisable to consult a doctor before choosing any supplement apart from natural remedies. Taking proper care in time can help you avoid unwanted situations in the long term as inflammation is one of the reasons for chronic diseases.