Sophie Okolo, MPH

Inflammation helps your body defend itself, especially when you’re injured. For example, when a part of your body swells, that’s a sign that inflammation is working for you. However, like all other body functions, it can go haywire, becoming excessive. When inflammation becomes a problem, it can be caused by factors like diet and poor lifestyle habits. 

Inflammation is more common than you think. Statistics indicate that this condition affects 133 million Americans. So, how can you reduce inflammation in your body and learn to cope with the condition? Here are some of the best ways to reduce inflammation and live a more comfortable life.

• Eat anti-inflammatory foods

What you eat every day can help you fight against inflammation better. You can switch up your diet by reducing the amount of refined sugar you consume and including more leafy greens and fruits. It would also help if you cut back on your alcohol consumption to reduce your risk of developing chronic inflammation. 

Foods that contain omega-3 fatty acids also have amazing anti-inflammatory properties. The best sources for this nutrient include tuna, salmon, tofu, soybeans, and flax seeds. Other foods that also have anti-inflammatory properties include blueberries, grapes, garlic, olive oil, ginger, and turmeric. You can incorporate more of these foods into your meals. 

One of the best anti-inflammatory diets to get on is the Mediterranean diet, which mostly involves eating lots of fish, vegetables, whole grains, and fruits. If you’re not used to switching up your diet, you can start small until you’re ready to make a big change. 

• Exercise regularly

One of the major causes of inflammation is obesity and being overweight. You can eliminate the extra weight by becoming more active if you fall under this category. Studies show that people who don’t have sedentary lifestyles experience fewer bouts of inflammation. 

If you spend most of your hours sitting and not being overly active, it will help if you dedicate at least 1-2 hours of your day to exercise. It doesn’t have to be rigorous, especially if you’re new to fitness. Daily exercise can include simple activities, such as house chores or taking your dog out for a walk. 

You might be surprised to see how only 20-30 minutes of movement each day can change your situation and reduce your inflammation. Plus, it would keep you feeling pretty good about yourself. 

3. Manage your stress better

Stress is inevitable. Even if you’re eating right or taking your fitness seriously, your inflammation will not disappear if you get stressed out. When you’re constantly stressed, it can increase your heart rate and blood pressure. The more it increases, the more likely you might experience a flare-up. 

Instead of getting worked up during a tense or tough situation, you must learn how to cope with it healthily. Activities like yoga, meditation, playing sports, or getting a massage are all healthy escapes that provide you with quick positive mental and physical results. 

• Explore topical CBD products

Cannabidiol products have recently become more popular, especially topical products like CBD creams and oils. One of the biggest reasons these creams have become more mainstream is they treat inflammation and chronic pain. 

However, before you hop on the trend, there are a few things worth knowing. Most importantly, credible topical CBD products can help your pain go away for a period. It can reduce inflammation caused by arthritis, psoriasis, and other rheumatological and skin disorders. More research is needed on CBD products, and speaking with your doctor before trying any product is best.

• Get enough rest

Poor sleeping habits can cause inflammation. When you’re deprived of sleep or adequate rest, it increases the inflammatory molecules in your body. Researchers have explored several theories that link sleep deprivation and inflammation. 

One such theory examines how the body acts during a state of rest. When you’re asleep, your blood pressure drops and causes your blood vessels to relax. When you don’t sleep, your blood pressure will always remain high and can trigger inflammation. 

So, if you’ve not been sleeping well, it would help to develop a process that will help you unwind and get enough rest after a busy day. You can also seek professional help if your condition persists.