Living an Anti-Inflammatory Lifestyle

Chronic inflammation plays a major role in many health conditions, such as type 2 diabetes, high blood pressure, and heart disease. 

Lowering inflammation is a good way to start living your healthiest life. 

Let’s look at ways you can do that. 

What is inflammation in the body?

We’re talking about chronic inflammation. Meaning prolonged inflammation.

Inflammation involves your immune system. 

It’s a natural response of the body to injury or invaders, and helps you to heal. 

That’s acute inflammation. 

But when it is prolonged that is called chronic inflammation. 

Your immune system is constantly triggered. 

Symptoms of chronic inflammation

Chronic inflammation can manifest in many ways, including:

• Obesity (if you’re overweight, you’re inflamed)

• Chronic health conditions (diabetes, heart disease, stroke, etc)

• Autoimmune conditions

• Infections 

• Joint pain

• Fatigue 

• Digestive issues 

• Skin issues 

• Electrolyte imbalances 

How do I reduce inflammation?

There are several things you can start doing today that will lower your inflammation and keep it lowered. 

Diet

We’re listing this one first because it’s HUGE. 

Your diet can have a profound effect on inflammation in your body. 

Processed foods, sugary foods and refined grains, seed oils, and artificial ingredients all promote inflammation. 

On the other hand, there are foods (and even some spices) that have anti-inflammatory compounds:

• Healthy fats and proteins

• Whole grains

• Low carbohydrate fruits and vegetables

• Berries 

• Spices like turmeric, garlic, and cinnamon 

In other words, a well rounded, whole foods type of diet. 

Even if you just make this change, you’ll go a long way to reducing inflammation. 

But let’s look at some other things that can help, as well. 

What you drink matters too

Try to limit alcohol consumption, and drinks with lots of artificial ingredients. 

And studies have shown that excessive caffeine can cause inflammation. 

That doesn’t mean you can never have coffee or tea, just don’t have excessive amounts. 

Instead, reach for water most of the time. 

Water is pure (use your filter if you’re drinking tap water), and it flushes toxins, lubricates your joints, and aids your kidneys and liver. 

Get active

A sedentary lifestyle contributes to inflammation. 

Regular physical activity can lower inflammation, support a healthy weight, and reduce stress. 

You don’t have to do strenuous activity. Try a gentle walk once a day. 

Manage stress

Overloading your mind with stress has serious negative effects on the body. 

In response, your immune system is going to keep you inflamed. 

Practice stress-relief tools such as meditation, journaling, walks in nature, or engaging in hobbies. 

Get enough sleep

Sleep time is not just you getting some shut eye. 

It’s a time when the body repairs itself. 

Poor sleep can elevate inflammatory markers in the body.

Practice fasting 

Fasting not only gives you a break from digestion, it’s also been shown to increase anti-inflammatory chemicals in the body. 

Plus, autophagy, the body’s built-in recycling system, gets ramped up when you fast. 

Try to at least incorporate Intermittent Fasting into your life, such as a daily 18/6 or 19/5 schedule. 

Minimize exposure to toxins 

Toxins are everywhere, you can’t avoid them all. But you can always find ways to reduce your exposure. 

As we mentioned before, filter your water. 

If you smoke, stop. Talk to your doctor if you need help. And avoid second hand smoke as much as possible. 

Be careful with medications. Of course sometimes we have to have them. Just be mindful of what you’re putting into your body. 

Also, look for more natural cleaning products and personal hygiene products. 

Final thoughts

There’s always going to be some things beyond your control. 

But making small changes in your daily life will add up and help you lower inflammation so you can thrive and be well.