Tips to Reduce Inflammation

Exercise 

Recent studies have shown that increased physical activity correlates with decreased inflammatory levels. As little as 20 minutes of walking or doing low-intensity cardio can stimulate the body and provide an anti-inflammatory response. Healthy levels of exercise help to regulate and maintain a person’s body weight to prevent obesity, which has been shown to increase inflammation levels. 

Research shows that exercising between 3-4 times a week will help maintain or reduce body weight to help lower chances of chronic inflammation. Also, it is important to allow the body to rest, especially after a session of strenuous activity. Resting allows the muscles in the body time to heal tissues and replenish energy. Remember to hydrate after exercising; this is essential to flush out harmful toxins in the body, which also helps to lower levels of inflammation. 

Diet 

Diet contributes to inflammation in the body. Foods that are high in sugar, trans-fat, fructose, and carbohydrates have been linked to high inflammation. It is important to incorporate foods in your diet that are anti-inflammatory such as broccoli, fish, fruits, vegetables, lean meat, and beans. Creating a balanced diet will help fight inflammation by maintaining a healthy diet and nourishing your body with the essential nutrients needed to flourish. 

Stress Management 

Research shows that high-stress levels contribute to inflammation. When the body is stressed, the muscles often become tensed, which leads to increased inflammation. Additionally, when the body is stressed, the hormones cortisol and adrenaline are released, which increases heart rate and respiration. 

Managing your stress levels may also help lower inflammation in your body. A few techniques such as meditation, exercise, sleep, and family-bonding have been shown to help manage stress levels. 

Always make sure to evaluate your current lifestyle and implement the necessary changes needed to develop a healthy diet. Make sure to talk to your Doctor or Physician if you notice any signs of shortness of breath, body pain, or persistent constipation. A healthy outside starts from the inside, it’s time to create healthy habits and eliminate excuses. 

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