Women health

12 Simple Ways to Reduce Inflammation in a Day

In as little as one day, you can lower inflammation and your risk of chronic disease.

Inflammation has been all over the news recently, and with good cause. Adopting an anti-inflammatory diet and lifestyle can help you stay healthy and slow down aging by reducing chronic inflammation, but research also shows that it can lower your risk of heart disease, diabetes, dementia, Alzheimer's disease, autoimmune illnesses, joint pain, and cancer.

The best the part about it? You don't have to wait months or even years to see benefits and feel better! Small modifications you make today can reduce inflammation almost immediately. Here's what you should do right away to begin experiencing the health benefits.

Eat a salad every single day.

Toss a bundle or two of leafy greens in your lunch bag or onto your dinner plate. One of the most beneficial eating habits you can acquire is to consume a cup of leafy greens each day, such as baby spinach, arugula, kale, or lettuce. Thanks to antioxidants and bioactive chemicals that reduce inflammation and prevent free radicals from causing new inflammation, these leafy greens pack a powerful anti-inflammatory punch.

Avoid being irritated

 Instead of reaching for the vending machine or sugary coffee drinks, reach for a fiber-rich snack with some protein, such as apple slices and peanut butter, raw veggies and hummus, or a handful of almonds and cheese cubes. The reason for this is because eating a balanced snack free of added sweets and refined carbs is essential for maintaining regular blood sugar levels, which helps you prevent cravings, hunger, and irritability. Not only will this be more pleasant for others around you, but it will help reduce inflammation in the body, which can contribute to obesity, Type 2 diabetes, and heart disease.

Go to sleep little early       

Disconnect from Netflix and social media, and go to bed a little early. While it may seem excessive, getting 7 to 8 hours of uninterrupted sleep is recommended for adults and we should all strive for that as our standard. Even in healthy people, not getting enough sleep (6 hours or less) causes inflammation, which raises the risk of metabolic disorders such as obesity, Type 2 diabetes, heart disease, dementia, and Alzheimer's disease, according to a study.

Take a walk with your dog

Have you skipped your workout today? Take a quick circuit of the block! While regular exercise is beneficial for treating and preventing almost all health problems, there are times when a full-fledged workout is not possible. However, according to the findings of a 2017 study, just 20 minutes of activity can lower inflammatory blood indicators. So, lace up your boots and get ready to go!

Spice up a bit

When you're preparing supper tonight, look for ways to incorporate a little garlic or spice. Spices that are fragrant and aromatic appear to have the ability to increase inflammation, but evidence reveals they have the opposite effect. Garlic, as well as herbs and spices including turmeric, rosemary, cinnamon, cumin, ginger, and fenugreek, has been shown to reduce inflammation, which can contribute to heart disease, brain degenerative diseases, cancer, and respiratory problems.

Take a break from consuming alcoholic beverages

Consider refraining for a few days if you enjoy a nightly cocktail or glass of wine. Cutting down alcohol for a short period of time (while also making other anti-inflammatory dietary and lifestyle adjustments) helps the body settle down and lessen current inflammation. While studies suggest that moderate alcohol use has some health benefits, the problem is that it's all too simple to go from beneficial to detrimental and inflammatory.

Substitute green tea for one cup of coffee

Consider replacing one cup of coffee or other caffeinated drinks with a cup of green tea if you drink one to three cups of coffee or other caffeinated drinks each day. Green tea leaves are high in polyphenol chemicals, which can help prevent additional inflammation by reducing free radical damage. According to studies, drinking green tea on a regular basis can help reduce your chances of Alzheimer's disease, cancer, and joint problems.

Be careful with your gut

Probiotics have received a lot of attention, but are you supporting the healthy microorganisms that already exist in your body? Cut out added sugars and trans fats, and focus on eating mostly whole, minimally processed foods to protect your healthy bacteria. It's also important to eat probiotic-rich foods on a daily basis, such as yogurt, sauerkraut, kombucha, miso, or kimchi. One of the cornerstones of long-term inflammation reduction is strengthening the gut's microbial barrier.

Consider going on a fast

Although intermittent fasting (IF) isn't for everyone, research continues to show that it has health benefits, owing to the anti-inflammatory properties of the eating pattern. Fasting can be done in a variety of ways, but a 12-hour fast is a good place to start. If you complete dinner at 7:00 p.m., you can only drink water or black coffee until 7:00 a.m. the next day. According to studies, performing IF on a daily basis can lower your risk of heart disease and enhance insulin sensitivity, cognitive health, and inflammatory bowel disease.

Remove dairy and gluten from your diet (temporarily)

In healthy people, dairy and gluten aren't normally inflammatory (unless you have an allergy, intolerance, or celiac disease), but they can irritate inflammation that already exists. For a few weeks, some people may find it advantageous to avoid dairy, gluten, or both while eating a diet strong in anti-inflammatory foods and low in inflammatory foods. This provides the body time to “calm down,” according to the theory. After that, you can gradually introduce dairy or gluten-containing meals to see if they irritate you.

Relax and unwind

Low-grade inflammation won't go away no matter how good your diet is if your stress levels are consistently elevated. Even if stress isn't a regular issue, knowing how to handle and cope with it when it does arise is critical for preventing new inflammation. Finding healthy ways to relieve stress, such as practicing yoga, meditating, or taking a brief walk, provides immediate psychological relief as well as anti-inflammatory physiological effects.

When it comes to ingredients, be picky

Take a look at the ingredient list on products in your pantry and fridge. Additives, colors, preservatives, and other substances commonly added to foods all have the potential to cause or aggravate inflammation—especially if you have a thinner gut barrier—so take a look. Are the items stated what you would use if you were making the cuisine at home from a recipe? If you answered yes, this is a lightly processed product that is a good choice. If not, choose a different brand or substitution the next time you go shopping.





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