10 Tips to reduce Inflammation naturally

10 Tips to reduce Inflammation naturally

in News

Inflammation is a normal bodily process that is constantly occurring in response to daily stressors, injury and disease. To naturally counter these inflammatory effects, follow the below 10 tips!

1. Prioritise quality sleep

Sleep, particularly deep sleep, is a time for physiological repair, and is therefore essential when it comes to good health. For optimal rest quality, aim to eat dinner two hours prior to bed, reduce your intake of alcohol, stop drinking coffee before midday and turn screens off at least one hour prior to sleep.

2. Hydrate

Although it is often overlooked when it comes to the main drivers of wellbeing, adequate hydration really is a foundational aspect ensuring proper health - including lowering inflammation. Fill up a large water bottle and have it by your desk each day for easy habit hacking.

3. Get outdoors

Bask in the sunshine for approximately 10 minutes each day to maximise vitamin D exposure. Vitamin D is widely known for its ability to down regulate pro-inflammatory cells such as macrophages and dendritic cells.

4. Reduce alcohol intake

Alcohol is a strong driver of systemic inflammation, mainly due its negative effects on the gastrointestinal system, particularly the digestive lining, and liver function. A good rule of thumb is to aim for three to five alcohol free nights per week. This may be tough to begin with, but try to stick it out!

5. Meditate

There is a myriad of evidence that supports the use of meditation for aiding a host of various health ailments, including those that are inflammatory driven. Start with 10 minutes each day - if you are completely new to meditation, certain apps such as Headspace, Calm and Insight Timer can be useful starting points.

6. Exercise daily

Studies have revealed that regular daily exercise is associated with a lower bodily production of inflammatory markers such as c-reactive protein (CRP). Swimming, jogging, cycling, yoga and pilates are fantastic options that can be easily implemented daily.

7. Eat 1/2 a cup of beans daily
Pinto beans, black beans, chickpeas (essentially, all beans!) have been shown to reduce inflammatory activity within the body via their abundance of plant compounds - namely flavonoids, phenolics, anthocyanins and tannins.

8. Eat less meat, more plants. Animal based protein is inherently more inflammatory compared to plant protein. To reduce this inflammatory effect, replace three animal based meals each week with plant only meals. Focus on beans (mentioned above), soy products, nuts, seeds and whole grains.

9. Take a magnesium salt bath. Magnesium is a mineral that is required for a vast amount of bodily processes, some surrounding electrolyte activity and mitigating inflammation. Dissolve two cups of magnesium salts into a bathtub (or bucket for a foot soak) and enjoy, relax and unwind.

10. Smile more - seriously! Experiencing joyous moments throughout the day has been proven to reduce inflammatory makers within the body. A perfect excuse to indulge in a comedy!