10 Ways to Treat Inflammation
Inflammation is a biological response of vascular tissues to damaging stimuli like pathogens, damaged cells, or irritants. The symptoms of severe inflammation are heat, pain, redness, swelling, and loss of function. And typical causes include buns, chemical irritants, frostbite, toxins, stress, trauma, or alcohol.
With so many ways for inflammation to occur, it’s important to know how to combat it and help ease the discomforts you feel. Here are 10 ways to do so.
Eat Anti-Inflammatory Foods
Chronic inflammation plays a key role in either causing or effecting many diseases like type 2 diabetes, and autoimmune diseases like Crohn’s disease, heart disease, cancer, and stroke. Additionally, research is being done to focus on the link between inflammation and brain disorders like Alzheimer’s and dementia. With that said, it’s important to eat the right foods to combat inflammation.
Items like vegetable oils, processed food, and fast food containing omega-6 fats increase the risk of inflammation. Contrarily, foods like salmon, tuna, walnuts, and flaxseeds, along with canola and olive oils, sooth inflammation because of the omega-3 fats associated with them. In short: a diet low in omega-3 fats and high in omega-6 fats increases the risk of inflammation in the body. The trick is the invert this intake so you can reduce the risk of inflammation.
Practice Yoga Frequently
People who consistently practice yoga twice per week have lower levels of interleukin-6 and C-reactive protein, which are two key inflammatory indicators, compared to those who didn’t. Yoga is meant to reduce stress, both in the mind and body, which consequently reduces the number of compounds found in the blood and the levels of inflammation that rises from aging, stress, and other factors.
Eating at least 25 grams of soy protein daily helps reduce the risk of contracting a cardiovascular disease that results from inflammation. Whether it’s chugging two 12-ounce glasses of soymilk or chomping down on a stick of tofu, soy reduces the levels of interleukin-6 in your body and helps you fight off battles of inflammation.
Get a Massage
If you think getting a massage is something you should only get once annually and consider it a “treat” to yourself, think again. Getting a massage regularly is a part of staying healthy, and receiving a 45-minute one can greatly lower levels of inflammation-promoting hormones. In addition, it lowers stress hormones – even after only one massage.
Limit Bad Fat Intake
Trans-fatty acids are associated with people having a significant increase in total body inflammation. These threatening fats are found in items like friend foods, packaged cookies, margarines, and crackers. When you’re shopping, don’t fall for the “0 grams trans fats” trick, either. The item can still have less than 0.5 grams of fat per serving, adding up if you eat multiple servings of it.
When you’re cutting down on the fat, remember to trim fat off of meat or eat lean meats like fish or white-meat poultry. Plant-based proteins like beans are also great substitutes for fatty food items in your diet.
Increase Your Magnesium Intake
You’ve heard it before and you’ll hear it again: Eating green vegetables is good for you. Green leafy vegetables, nuts, and whole grains are rich in magnesium, which is a mineral that about 60 percent of people don’t consume enough of daily. Research has shown that people who have indications of high inflammation levels also have low magnesium levels. With that mind, eat any foods that are rich in magnesium – or even take a supplement you can find at your local health store.
Learn How to Control Stress
If you’re overworking yourself or taking on too many responsibilities, chances are you’re opening the door to inflammation. People who emotionally react strongly to stressful tasks – biting your nails when someone presses your buttons of you have a presentation at work – circulate more interleukin-6 than people who embrace stressful tasks. It’s no secret that stress affects the human body in many ways, raising blood pressure and heart rate while making blood vessels work harder.
With that said, practice techniques that help you control your stress. Breathing exercises, walking away from the situation, and giving yourself some alone time are all great for recharging your engines and allowing your body to take a break. Remember, if you feel overwhelmed by stress, you can control it.
Speaking of stress; what better way to help reduce it than getting at least six hours of restful sleep nightly. Also, if you’re not getting at least six hours, you’re more susceptible to diseases resulting from inflammation than people who get a good night of rest. According the research by the American Heart Association, sleeping for less than six hours was directly linked to increased levels of interleukin-6, CRP, and fibrinogen – all inflammatory indicators.
If you want to live a healthy life and do the best you can to avoid contracting a disease, the best way to do it is to exercise daily and remain active. Working out lowers inflammation even if you don’t lose any weight. The reason is because exercising at about 60 to 80 percent of your max heart rate lowers levels of the inflammation indicator CRP. You can achieve this heart rate by briskly walking, swimming, or biking at a slow pace.
Find a Medication That Works
If you’re dealing with inflammation stemming from gout you could buy colchicine online, or research other medications for other parts of the body. While doing all the above helps prevent inflammation from occurring, once it happens you need to find a way to control it and help ease the pain. Remember, before going out of your way to diagnose yourself, seek medical attention and ask questions concerning your problem. This will help you find the right medicine, too.
Preventing and treating inflammation takes effort and diligence. Remember to keep the aforementioned methods in mind when doing so.