Are you aware that inflammation, while crucial for healing, can turn against you? What if unnoticed inflammation was causing conditions like heart disease, diabetes, and arthritis?
Inflammation acts as both a ‘friend and foe’[1]. It automatically reacts to injury or infection. However, it can quietly lead to chronic diseases without clear warnings.
But what if minor adjustments to your routine could fight inflammation and improve your health? In the hustle of life, the impact of everyday habits on health goes unnoticed.
As a health coach, I’ve learned that even minor changes can make a profound difference. With this guide, you'll find that even the most minor changes can effectively combat low-grade inflammation.
Therefore, keep going.
Table Of Contents
Simple Steps to Tackle Inflammation with Science-backed Tips
Long-term inflammation can damage your body, so fight back with daily self-care measures. You can manage inflammation with these practical steps:
1) Eat Anti-inflammatory Foods
Shift to a diet heavy on fruits, vegetables, whole grains, and omega-3s.
A Harvard School of Public Health article shows that such foods can lower inflammation markers. Minimize processed foods, sugary snacks, and unhealthy fats [2].
Tip: Add one serving of fruits or vegetables to every meal.
2) Get Moving
Exercise reduces inflammation-causing proteins [3].
The American Heart Association advises a weekly total of 150 minutes of moderate exercise [4]. Even daily walks can make a difference.
Tip: Break it down to 30-minute walks five times a week.
3) Stress Less
Chronic stress elevates inflammation.
The National Institutes of Health report states that yoga and meditation may lower inflammation [5].
Tip: Try starting with 5 minutes of meditation each morning.
4) Improve Your Sleep
The University of Chicago News explained poor sleep quality contributes to higher inflammation levels [6]. You should aim for 7-8 hours per night.
Tip: Establish a bedtime routine and stick to it, even on weekends.
5) Stay Hydrated
Staying hydrated helps reduce toxins in the body that contribute to inflammation [7].
The U.S. National Academies of Sciences recommends around 3.7 litres (men) and 2.7 litres (women) of daily fluids for ages 19 to 30 years [8].
Tip: Carry a water bottle and take regular sips all day.
6) Reduce Alcohol
Heavy drinking has connections to higher inflammation levels. A study by the NIH found excessive alcohol use contributes to systemic inflammation [9].
Tip: Moderate alcohol to one (women) or two (men) drinks daily [10].
7) Consider Supplements
Many research findings support omega-3 and turmeric's role in inflammation reduction. Ask a healthcare expert for guidance before starting.
Tip: A simple blood test can determine if you have omega-3 deficiencies [11].
8) Protect Against Toxins
Environmental pollutants can increase inflammation [12]. Using air purifiers and avoiding secondhand smoke could help, as a study by NIH suggested [13].
Tip: Use an air purifier in your sleeping and living areas.
9) Eat Probiotic-Rich Foods
Probiotics support gut health, which links to reduced inflammation. A study in the Journal of Nutrition found that probiotics can lower inflammation in the gut [14].
Tip: Add yogurt, kefir, or sauerkraut to your diet for a probiotic boost.
📌Implementing these steps doesn't have to be overwhelming. Begin with a few simple changes and enhance gradually. Your body (and mind) will thank you for it.
What is Inflammation?
Inflammation is a double-edged sword within your body's defenses. On one side, it helps you fight harm, but if it persists unchecked, it can lead to chronic diseases that linger and weaken you.
Knowing more about inflammation can help you make better choices for your health.
The Two Faces of Inflammation: Acute vs. Chronic
Picture your body as a walled city.
When enemies like germs attack, acute inflammation is the alarm that gets the body's soldiers rushing to protect you. This results in symptoms like redness and swelling, signs that your body is fighting hard.
Usually, this kind of inflammation goes away quickly and wins the battle against the invaders.
When inflammation is chronic, however, it’s like a rogue army that won’t stop fighting. Such conditions can escalate to severe health challenges, including heart disease and cancer.
How Inflammation Works
When inflamed, your body acts like a well-coordinated military force—cells and signals collaborate to restore harmony.
For example, when you get a cut, your body sends white blood cells to fight infection. Chemicals from these cells enlarge the nearby blood vessels, improving the transfer of blood and nutrients to the injury site.
But continuous inflammation for weeks or months can cause deterioration of your body’s tissues and organs.
Diagnostic Tools for Inflammation
Modern medicine provides various tools for diagnosing acute (temporary) and chronic inflammation.
Here are some examples and resources:
1) Blood Tests
C-reactive protein (CRP) is a blood indicator for measuring inflammation [15].
Erythrocyte Sedimentation Rate (ESR): Measures the rate at which red blood cells sediment in one hour—a faster rate can indicate inflammation [16].
Complete Blood Count (CBC): This can help detect signs of infection or other conditions that cause inflammation [17].
2) Imaging Tests
Tips to Tackle Inflammation Through Lifestyle
Incorporating lifestyle changes to combat inflammation doesn't have to be overwhelming. Understand that if you use these strategies, you invest long-term in your lifestyle.
Here’s how to make those changes stick:
Begin With Little Steps: Begin with easy tweaks to your routine so you don't get stressed. Even small wins can make you feel great and eager to continue.
Develop Good Routines: Use the cue-routine-reward system for habits. For example, seeing your running shoes might be your cue to jog, and enjoying a favorite tea afterwards can be your reward.
Look for Help: Tell friends or family about your goals. Their encouragement can boost your drive to keep going.
Visualize Your Achievements: Imagine yourself achieving your health goals daily. This mental practice can help turn your vision into reality.
Record Your Progress: Write down what you do and your progress. This helps you see your successes and what works best for you.
Understand Your Motivations: Remember why reducing inflammation matters; this can help keep you motivated on tough days.
Increase Your Knowledge: The more you know about inflammation and healthy living, the more motivated you'll feel to follow through with your plans.
Fight Inflammation (FAQs)
How do you flush inflammation out of your body?
Stick to an anti-inflammatory meal plan, engage in routine workouts, stay hydrated, and ensure restful sleep.
What heals inflammation?
Foods rich in omega-3s, antioxidants, and anti-inflammatory spices like turmeric heal inflammation.
What can I drink to reduce inflammation?
Turmeric tea, ginger tea, green tea, and berry smoothies reduce inflammation.
What is the root cause of inflammation?
Inflammation arises from infections, chronic illness, unhealthy eating, stress, and pollutants.
What to do next?
Start with a simple glance at your everyday life.
Think about:
✅ What you eat
✅ How active you are
✅ Your sleep routine
✅ How stressed do you feel?
Identify any habits that might be contributing to inflammation.
Now, set clear, doable goals based on your observations. Choose one or two habits you're eager to change.
Make sure your goals are straightforward and measurable. This will help you keep track of your progress easily.
Next, outline how you’ll achieve these goals. Divide them into smaller steps, making the process less daunting and more achievable.
This approach is an open door to a healthier lifestyle, with each step revealing new insights and possibilities.
About the Author
Alexa Hanshaw
Alexa Hanshaw is a national board-certified health and wellness coach (NBC-HWC). She is also a stress management coach who helps women be the CEO of their stress. She empowers her clients to push past the confusion of the health and wellness industry to create lifestyle habits that bring them energy and work with their bodies instead of against it.
Join her free Facebook group, Be the CEO of Your Stress, and follow her on Instagram, Facebook, and Youtube for quick, easy & healthy tips on stress, health, fitness, nutrition, sleep, and how to stay mindful!
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