Did you know that by reducing your inflammation you may also be able to boost your defense against several major diseases: heart disease, cancer, stroke, diabetes, Alzheimer’s and asthma? By eating a healthy diet and overall self-care, you can also reduce chronic inflammation with the help of several natural and alternative ways.
Here are several ways you can often help keep inflammation at bay:
Eat your vegetables – Ensure you incorporate greens like lettuce, spinach and/or cucumbers, which are low in calories and full of water, into your daily meals. Plant based whole foods in your diet will flood your body with vitamins, minerals, antioxidants and fiber it needs to help reduce inflammation.
Add herbs into your cooking – It has been discovered that curcumin (a compound found in the curry spice turmeric) can overpower pro-inflammatory proteins called cytokines. And in a test-tube research published in 2005, it was found that Ginger may even be more effective then inflammatory drugs like aspirin.
Do more Yoga – People who regularly practice yoga may have reduced levels of interleukin-6 (a marker of inflammation), according to a 2010 study of 50 women. Analyzing blood samples from the participants, researchers observed that those who practiced yoga had 41 percent lower levels of interleukin-6 than those who didn’t practice yoga.
Control your stress – Save some time for yourself during the workday. Take a 20-minute walk at lunch to unwind; learn how to let the stress rebound off your body and leave your mind. You will instantly feel the rebounding affects.
Get a massage – Just one massage can reduce inflammation. Research shows that a 45-minute Swedish massage can greatly lower levels of two key inflammation-promoting hormones, according to a study in The Journal of Alternative and Complementary Medicine.
Sleep more – Most doctors recommend getting 7-8 hours of sleep per night. If you’re cutting corners with your sleep, you’re cheating your immune system, which means it needs to kick into high gear in an effort to keep you well (hello, inflammation).
There are so many ways to reduce your inflammation, although starting with these few are a great place to start.
If you’re considering using diet, supplement, or any form of alternative medicine for inflammation, make sure to consult your physician first. Self-treating any condition and avoiding or delaying standard care may have serious consequences.