Making changes in your lifestyle habits and certain foods can reduce inflammation. Your body is lacking balance when it experiences inflammation. And the we lack balance in our lives, the first things to address is movement, hydration, nutrition, and sleep.
How To Reduce Inflammation
To awaken your body’s natural defenses, it’s all about finding the balance of lifestyle habits and food to reduce inflammation. So, let’s begin with the basics.
1. Daily Exercise
You don’t need a gym membership to be healthy. Exercising can be as simple as walking. In fact, health experts recommend a 30-minute walk daily to keep healthy. Dancing, sports or yoga are also forms of exercise. In essence, any activity that gets you up and moving should be prioritized as you work to reduce inflammation in the body.
But remember, different activities work for different people. As such, it’s important to stay in tune with your own voice and be honest about what you can commit to. With this in mind, choose an exercise that feels exciting to you.
2. Hydrate Frequently
Water is vital to the healthy functioning of our absorption, digestion, organs, circulation, and more. To reach optimal hydration, it’s a good idea to drink an ounce of water for each pound you weight daily.for instance, a person weighing 100 lbs would drink 50-100 ounces of water as a recommendation.
And to make it easy to remember to drink enough water, you can have a refillable water bottle with you throughout the day.
3. Proper Nutrition
One of the most significant changes people can make to lifestyle habits and food that reduce inflammation is their diet. But eliminating inflammatory foods from our diet takes dedication. For those who are serious about reducing their inflammation, this can be a challenging task. However, the long-term result will far outweigh any instantly gratifying taste that ends up causing harm.
Here’s a list of some inflammatory foods:
- Processed Foods: cookies, cakes, fast foods, chips
- Refined Carbs: biscuits, white rice, white bread, crackers
- Sugar-sweetened Drinks: artificial fruit juices, soda, sports drinks
- Processed Meats: hot dogs, bacon, ham
- Fried Foods: cheese sticks, fries, chicken
Those are just a few of the foods you should avoid. Additional foods to watch out for are packaged or frozen items and vegetable oils as they fall under the processed foods category. Additionally, any foods that contain added preservatives, salts, nutrients, fats, or flavors should also be reduced.
4. Sleep Deeply
Ensuring you’re getting restful sleep is another lifestyle habit and food change to reduce inflammatory. We all know how difficult the day can feel when we have a bad night’s rest. So imagine if this was almost always the case. For this reason, consistent deep sleep throughout the night is crucial to reducing inflammation.
Albeit obvious for some and subtle for others, not resting well stresses the body. Therefore, it crucial to develop a nightly routine before bed to ensure deep sleep in order to reduce inflammation.
A good way to start is to turn off your phone 1-2 hours before bed, drink a cup of tea, and reduce any stimulation. Doing so will help you train your body to wind down so you can ease into a slumber. Some herbs to consider drinking before bed are chamomile, lavender, peppermint, and valerian.
Foods That Reduce Inflammation
Okay, let’s move on to foods that actually reduce inflammation The top ones include:
- Citrus fruits
- Green leafy vegetables
- Fatty fish
- Extra virgin olive oil
- Green tea
One easy way to incorporate a wide array of nutrient-dense anti-inflammatory foods is through cold-pressed green juice. Whether you’re ready for a whole cleanse or want to add green juice to your daily routine, Jane’s Cafe can help.
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