And there are small changes you can make in your daily life to reduce inflammation and boost physical health. Take the following steps:
- Eat anti-inflammatory foods: For any health issue, doctors suggest eating a well-balanced and nutritious diet packed with vitamins and minerals. Inflammation is no different and can be protected against regular consumption of seasonal fruits and vegetables, and good fats like Omega-3 and fibre-rich
food. Diet rich in antioxidants and phytochemicals like leafy greens, berries, tomatoes, turmeric, beans, legumes, ginger, and garlic and herbs like rosemary and Dill helps reduce inflammation. Research has suggested consumption of herbs and spices in moderate amounts considerably decreases risks associated with degenerative conditions that can be triggered through chronic inflammation.
- Control blood sugar: Increased blood sugar puts the body at risk of some deadly diseases. Hence, apart from keeping inflammation at bay, it is important to control blood sugar to remain healthy. Lean proteins, high-fibre, low glycemic index foods like whole grains should be prioritised. Avoid peaks and drops in blood sugar that triggers insulin spikes.Limit your consumption of carbohydrates like white flour, rice, refined sugars, and highly processed foods. Also, do take out time to figure out and understand your body’s triggers of systemic inflammation like food intolerances and allergies that may be causing the ailment.
Exerciseregularly: Apart from taking care of your general health, regular workouts also help in preventing chronic inflammation. The amount of activity we frequently perform does have a link to the levels of inflammatory markers in our body. A Harvard study suggests adults exercise consistently four to five times per week and maintains lower inflammatory blood markers.One of the biggest contributors to chronic inflammation is obesity which affects 13 per cent of the global adult population, according to the WHO estimates. So, take good care of your body by getting at least 30 minutes of movement, whether from walking, swimming, running, weight training, or cardio workouts.
stress: Stress is allied to the high production of a hormone called cortisol that in excess negatively affects your psychological, physiological, and emotional health. Not being able to sleep peacefully, insomnia, or a low quantity of REM, may increase the likelihood of inflammation and metabolic issues.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.