How to Reduce Inflammation in the Body : Inflammation is the body’s process of responding to pathogens that intrude on everyday functioning, such as viruses, bacteria, infections, and fungi. When a foreign organism enters the body, the white blood cells are immediately deployed to a specific location. It forms antibodies that attach themselves to the germs and eliminates them.
To heal itself, the specific point where the white blood cells encounter the pathogen becomes sore. This process is how inflammation occurs, and it is normal. It simply means your immune system is active and doing its job correctly. This reaction often lasts a couple of hours or days in severe cases.
Now, if this process lasts for weeks, then there is a problem. This long-term inflammation occurs when a severe injury occurs and isn’t treated. It can also happen when someone suffers from an autoimmune disorder when the body perceives its tissue as dangerous. This condition is chronic inflammation, which can lead to DNA damage.
Persistent chronic inflammation leads to cancer, arthritis, heart disease, and other diseases. This reason is why many people look to reduce the frequency of inflammation in the body. There are several ways to accomplish this.
Incorporate Turmeric into your Diet
Turmeric has a bioactive ingredient known as curcumin that has many health benefits. Curcumin has powerful anti-inflammatory properties that help prevent inflammation. It is also very potent as an antioxidant and helps the body fight free radicals. It increases BDNF, a growth hormone in the brain that reduces the degeneration of neurons.
Its anti-inflammatory properties help reduce the risk of cancer, heart diseases, arthritis, and Alzheimer’s disease. As with everything beneficial to the body, making a difference entails consuming the right amount. The recommended curcumin amount to take per day is 500 to 1,000 mg. However, it could be higher with a prescription.
Getting the right amount of curcumin you need from turmeric is almost impossible. It contains about 3 percent curcumin. Hence, the need for supplements. There are gummies containing turmeric that make it easier to get the required amount of curcumin you need.
Eat the Right Food
The immune system functioning optimally is pivotal to the control of chronic inflammation. Eating a balanced diet strengthens the immune system. Diet plays a huge role in managing inflammation. Poor diet choices such as refined carbohydrates with high sugar and fructose levels contribute to inflammation.
Poor diet increases the rate of obesity, insulin resistance, and diabetes, which increases inflammation. Alcohol consumption also increases the probability of inflammation in the body. Consuming more anti-inflammatory diets like fruits and vegetables would help control the number of free radicals in the body.
Foods high in anti-inflammatory and antioxidants include broccoli, kale, cauliflower, avocados, olive oil, salmon, sardine, nuts, pepper, cinnamon, and green tea. Incorporating these into meals will reduce inflammation. Other helpful habits include taking supplements rich in curcumin.
Make Exercise a Priority
Exercise stimulates the immune cells, increases blood flow, and strengthens the antibodies. A consistent exercise routine improves the white blood cell’s tracking ability by activating the sympathetic nervous system. When exercise is ongoing, the body releases epinephrine and norepinephrine into the bloodstream. This process then activates the immune cell receptors.
You also don’t have to wait till you get to the gym before you can exercise. You can incorporate some physical activities into your daily routines, like walking or cycling to work, taking the stairs instead of the elevator, or taking a stroll to the park during your lunch break. You can also make watching TV less sedentary. You can use your treadmill or a stationary bicycle while enjoying your favorite show.
Lower your Stress Levels
Stress causes the body to go into a fight-or-flight response. This reaction leads to the release of cortisol, the hormone responsible for suppressing non-essentials in an emergency scenario, such as the immune system. It increases the production of glucose, which increases blood pressure. Adrenaline is also released, which signals to the body to increase heart and respiratory rate.
Being in this state for consistent periods increases the rate of inflammation as the body is trying to respond to the threat. You can lower your stress levels by engaging in your hobbies, getting adequate sleep, taking a stroll, and reducing alcohol intake.
Healthy Choice, Healthy Body
A healthy lifestyle is crucial to reducing inflammation. Ensure to make healthy choices and reduce poor habits that expose the body to chronic inflammation. It’s all in the decisions we make daily that add up in the long run.
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