I’m diving into this topic because once I figured out ways to control my inflammation, I started to feel so much better.
Let’s face it, feeling tired, swollen, sad and dependent on drugs is no way to live my friend.
It’s also not sexy. Right?
I also want you to start feeling better too!
So I’m sharing all of my secrets and spilling the tea.
Make sure to grab your favorite drink and put on your comfy clothes because this is an in depth post.
I’m going to share my secrets of how to reduce inflammation in the body so you can start to feel better quickly and get back to what you love to do.
I’ll also discuss what inflammation is, some of the main causes and the classic signs.
Implementing these different ways to control inflammation may work for you (this is my sincerest wish) and help you reduce medication if this is your goal. Ok. Ready?
# 1 | Meditation
In an article written by ScienceDaily, they share a study conducted by the University of Wisconsin-Madison neuroscientists.
These neuroscientists looked at people who suffered from Rheumatoid arthritis, inflammatory bowel disease and asthma, where psychological stress plays a role to see if mindfulness techniques could help them.
They compared two ways of reducing stress: using mindfulness meditation and a program to enhance health without using mindfulness.
At the end of the study, researchers concluded that both ways helped participants.
However, people who were in the mindfulness meditation group were more effective at reducing stress induced inflammation.
I have started a meditation practice and I have to say, I feel calmer (like I’m not going off the deep end when one of my kids hasn’t put the peanut butter away).
I believe in meditation so much that I’ve written another post for you to check out.
What is the fastest way to reduce inflammation in the body?
In addition to practicing mindfulness meditation to reduce inflammation in the body, a diet rich in anti-inflammatory foods is extremely important.
I know I know. I can hear the cries now. Hey, I get it. Most of us love cookies, cake, chips and soda.
But these foods just don’t do any justice to your body and not to mention adding extra pounds that you just don’t need.
Below are some foods that I have on the regular and you should consider eating them too:
#2 | Fresh Fruits
Aim to eat brightly colored fruits such as grapes, oranges, cherries, plums and plenty of berries. In one study, overweight men and women who ate strawberries had lower levels of inflammatory markers associated with heart disease.
#3 |Green tea
Green tea is one of the healthiest drinks out there. I drink it everyday and you should too. It’s high in a substance called epigallocatechin-3-gallate (EGCG).
EGCG helps to reduce inflammation and helps to safeguard cells from damage that can lead to disease.
Just make sure to cut off caffeinated hot drinks by 4pm because the caffeine can really mess up your sleep cycle.
I don’t know about you but I don’t look too pretty in the morning when I haven’t gotten enough sleep.
#4 | Fatty fish
Fish such as salmon, sardines and mackerel are high in Omgea 3 fatty acids EPA and DHA. Your body breaks down these fatty acids into resolvins and protectins which have anti-inflammatory effects.
If you’re not a big fish lover, you can add Omega 3 fish oil liquids to your daily morning smoothie.
Omega 3s are also amazing for your brain.
#5 | Turmeric
Turmeric contains a powerful anti-inflammatory nutrient called curcurmin and is effective for reducing inflammation in arthritis and diabetes.
Eating black pepper with turmeric can greatly enhance the benefits of curcurmin.
There is no need to go crazy on the black pepper. Just use your peppermill and just give it one crank.
#6 | Whole grains
Whole grains are rich in antioxidants, B vitamins and high in fiber.
Types of whole grains include brown rice, barley, quinoa and bulgur.
I love to make quinoa porridge. Yes porridge. It’s so easy to make.
Just add 1 cup of quiona to 2 cups of water to a pot on the stove. Add a little bit of salt for taste.
Cook for 15 minutes. Let stand for 5 minutes and fluff with a fork.
Then add 1 cup of almond milk (or whatever milk you are drinking these days) and 1 teaspoon of maple syrup. Yummy!
What is the main cause of inflammation in the body?
Acute inflammation is the body’s first line of defense against toxins and infection.
Your body goes into commando mode and starts to send special cells to the area that needs to rid itself of whatever is bothering you like that cut you gave yourself while slicing an apple.
Once the cut or infection has been healed, the acute response is turned off.
But the problem arises when the body doesn’t know how or when to shut off this response.
The inflammation now becomes prolonged and turns into a chronic state which contributes to disease in the body.
Studies have shown that pyschological stress interferes with the body’s ability to manage inflammation and increases the chances of disease.
Emotional stress can trigger the stress hormone cortisol which plays a role in the start of inflammation.
My cortisol was off the charts when I was watching the second last episode of the final season of Game of Thrones. Like that fight scene was CRAZY yo!
An imbalance of hormones such as testosterone, estrogen and progesterone is what results in inflammation. Chronic inflammation can affect women going through menopause.
I noticed that my inflammation got worse as I went through menopause.
Just for that, I was almost wishing to have a period again. ALMOST!
Chemicals like the ones that are airborne or irritants can cause inflammation. Be mindful of certain cosmetics and air fresheners as your skin can absorb them which can lead to inflammation in your body.
I have switched to cleaning my bathroom shower with vinegar, water and tea tree oil.
Add just 10 drops of tea tree oil with equal parts of water and vinegar to a spray bottle.
Spray your shower daily when you are done. It really cuts down on the soap scum and is so much better for the environment.
Food Sensitivities and inflammation may be closely linked.
A person may eat something and not be aware that it may be irritating because symptoms may be delayed by up to 24 to 48 hours.
Frequent exposure to unknown food triggers can inflame the gut, set off an immune response and cause inflammation.
The best way to know if you have a food sensitivity, is to do an elimination diet.
It’s best to do an elimination diet under the supervision of a medical doctor.
To start, you should cut out foods that you think you may have an intolerance to.
Cut out dairy, gluten, wheat, eggs, corn, soy, nightshade vegetables, pork, seafood and nuts as these foods can cause problems for some people.
Eat fruits and veggies.
Drink water, green tea and eat wild fish and organic chicken.
Stay on the diet for 2 weeks and then slowly add back one food at a time and wait 3 days before introducing another food.
Some syptoms to look out for are:
Stomach pain or cramps
Changes in bowel habits
I did an elimination diet a few years ago and discovered that soy and fresh tomatoes caused excruciating pain in my neck.
I LOVED fresh tomatoes but now I wouldn’t touch them with a 10 foot poll.
What are the 5 classic signs of inflammation?
In acute and chronic inflammation, inflammatory chemicals are released that stimulate nerve endings causing pain so that your joints and muscles feel more sensitive.
In areas of the body experiencing warmth, there is increased blood flow to those areas and these areas can feel warmer to the touch.
When areas of the body are inflamed, they may appear to be red in color. This is due to blood vessels filling in with more blood than usual.
This results when fluids in tissues either occur throughout the body or a specific body part.
Loss of Function
Inflammation can cause loss of mobility in an inflamed joint.
What naturally reduces inflammation in the body?
#7 | Eliminate Inflammatory Foods
Now not only do you need to eat more anti-inflammatory foods as I mentioned earlier, but you also need to eliminate inflammatory foods.
Please don’t hate me. I know you love your pizza (join the club). But you really need to start doing some detective work (hence the elimination diet).
So reduce refined sugar, refined carbohydrates, processed meat, white bread, white rice, pasta and processed snack foods.
I can feel the daggers stabbing me now.
But you will start to feel better and your waistline will love you for it. Promise
#8 | Control blood sugar
Some animal studies have shown that a diet high in sugar is linked to obesity, low-grade inflammation, and long term health problems.
The processed cookies that you have in your pantry has got to go yo!
#9 | Exercise
Moving your body has so many great health benefits and one study has shown that just 20 minutes of daily exercise can help lower inflammation.
Isn’ t that crazy? Just 20 minutes a day? You can totally do it!
Go for a walk out in the sunshine or do a yoga class.
Just get moving already!
#10| Lose weight
In a study conducted by Wake University, researchers saw a decrease in inflammation when the participants went on a low calorie diet to lose weight.
#11 | Manage stress
Constant worrying, negative thoughts and emotional stress can be bad for our well being and health. In order to get stress under control, try meditation, yoga and journaling.
Well, we don’t have to be stressed out waiting for the next episode of Game of Thrones anymore. Right?
How long does inflammation take to go away?
Chronic inflammation doesn’t go away overnight and neither does reversing it if you have been inflamed for a very long time.
If you suffer from an autoimmune disease, you may start to get better in three to six months after following a healthy diet with exercise.
Just be patient with yourself and be dedicated to healing.
Your efforts may feel like they are going nowhere at first but then unexpectedly after three months you may notice a difference in how you feel.
I have shared some of my secrets and spilled the tea on how to manage inflammation in your body.
In order to get chronic inflammation under control and feel better, you must start eating anti-inflammatory foods daily.
You have got to get your exercise on at least 3 to 4 days a week with a minimum of 20 minutes.
You have to avoid foods high in sugar.
Adding spices like tumeric to your food can also be beneficial.
Get those Omega 3s in your diet too.
It helps with inflammation so much and I have noticed a huge difference with how I feel using an Omega 3 fish oil supplement. Every. Day.
What is one thing that you can do today to start to manage inflammation in your body so that you can start to feel sexy again?
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