Inflammation is required for healing. It is a component of the immune response generated by the body. However, uncontrolled inflammation which happens in rheumatoid arthritis can be damaging to the body. Chronic inflammation is the reason behind many health issues and diseases like obesity, heart disease, fibromyalgia and even Alzheimer’s. That is why it is important to know how to get rid of inflammation in your body.
How to Get Rid of Inflammation in Your Body
Eat Anti-Inflammatory Diet
If you don’t know how to get rid of inflammation, then eating an anti-inflammatory diet can prove to be a great solution for you. All you need to do is to include those foods in your diet that are anti-inflammatory in nature and steer clear from those that aren’t.
What to eat and what to avoid: include fruits and vegetables, omega-3 fatty acids like fish, fish oil supplements, walnuts, whole grains like brown rice, lean protein like chicken, ginger and other spices in your diet and avoid saturated and trans fats, full-fat dairy products, pasta, white rice, red meat and processed and refined foods.
Eat Super Anti-Inflammatory Foods
Why They Work
Fatty fish are rich in omega-3 fatty acids which can help in reducing inflammation. You must eat the baked or boiled fish in order to get the benefits. Fatty fish that have high amounts of omega-3 fatty acids include sardines, mackerel, tuna and salmon.
Whole grains have a high amount of fiber present in them which reduces the level of C-reactive protein, an indicator of inflammation in the blood. Moreover, the whole grains also have less sugar in them as compared to white bread and cereal and can thus help in reducing inflammation.
Dark Leafy Greens
Dark leafy greens have a rich quantity of vitamin E present in them which can help in protecting the body against cytokines, a pro-inflammatory molecule. You can keep inflammation at bay by consuming leafy greens like spinach, collard greens broccoli and kale.
Nuts like almonds and walnuts are helpful in reducing inflammation. Almonds contain a high concentration of vitamin E, fiber and calcium while walnuts have rich reserves of alpha-linolenic acid, a kind of mega-3 fat. Nuts have high amounts of antioxidants as well which fight against inflammation.
Colorful peppers like bell peppers are rich in vitamins and antioxidants and have a very low content of starch in them which is why they can help in reducing inflammation. Hot peppers have high amounts of capsaicin, a chemical that can help in reducing inflammation and pain.
Juicy red tomatoes possess large quantities of lycopene which can help in reducing inflammation in the lungs and the rest of the body. Cooked tomatoes have a much higher quantity of lycopene than raw tomatoes therefore it is best to consume them in the form of tomato sauce.
Extra virgin olive oil has a high quantity of a compound present in it which is known as oleocanthal. This compound has a similar effect in the body as NSAIDs. Thus, consumption of extra virgin olive oil can help in reducing inflammation in the body.
All fruits are good for reducing inflammation but berries are special. Berries have anthocyanins present in them, which is a chemical responsible for the rich color of berries. This chemical gives berries their anti-inflammatory properties and makes them extremely helpful in reducing all kinds of inflammation.
Beets have a high quantity of vitamin C, fiber and plant pigment known as betalains present in them. This is why they are considered to be very useful in reducing inflammation and protecting the body against cancer and heart diseases.
Ginger and Turmeric
Ginger and turmeric are both known to regulate the immune system and reduce inflammation in the body. Turmeric helps in stopping the production of NF-kappa B, which is a protein responsible for triggering inflammation. By stopping it, turmeric can help in reducing inflammation in the body.
Try This Cure-all Recipe
1 cup of non-dairy milk alternative (It can either be almond, nut/seed or coconut milk)
1 tablespoon coconut oil
1 teaspoon of Turmeric
2 teaspoons fresh grated ginger
Stevia to sweeten and ½ teaspoon each of cardamom and cinnamon
Drop the coconut oil in a saucepan and put it on the stove. When the oil has melted, add turmeric and grated ginger in it. Stir it a little to combine and then simmer it for around 2 minutes. Now add the non-dairy alternative, stir it a little and then finally whisk the other ingredients. Simmer a little until the mixture gets warm and then enjoy.
Know What Triggers Your Inflammation
Recognize the chronic infections and food allergies and address them. You would not be able to win the battle against inflammation if you are not paying attention to potential infections and food sensitivities. If your body is fighting such challenges and working to cope with them each day then it is safe to say that you are adding coals to the fire of inflammation regularly.
Your immune system can be distracted by common food allergens like yeast, gluten, dairy, soy and eggs. A blood test can be done to identify these allergens.
Rest and Relax As Much As Possible
The repair and restoration work of the cells is done by your body during sleep. At least 7 to 8 hours of sleep each night is recommended by most of the doctors. If you are not sleeping properly then you are not being kind to your immune system and it will have to work extra hard to keep you safe which will increase the possibility of inflammation.
Keep Your Stress Levels at Bay
Stress and lack of sleep goes hand in hand. The bodies of people who live a stressful life produce a great amount of cortisol, a hormone which is the best friend of inflammation. Thus, it is easier to see that chronic inflammation can be reduced by making use of stress reduction exercises like meditation, yoga, extra sleep, a vacation, avoiding technology or going on long walks. You can also release the stress from your body by having a dip in a bath containing Hydrogen Peroxide and Epsom Salt at the end of each day.
A helpful video which shares 5 effective tips to combat stress:
Say NO to Toxins
Reduce the amount of toxins in your home, food and personal care products. As soon as your body absorbs pesticides or toxic chemicals through your skin and your digestive tract, the alarm system in your body goes off. Eating organic food as much as possible and making use of non-toxic cleaning and personal care products can help you in cutting down your exposure to such chemicals.