The subject of inhibiting inflammation is getting hot recently and I clearly understand why. By adjusting your diet, making an appropriate exercise plan, and more, you can lower the levels of inflammation to hence save yourself from a lot of diseases, slow down aging, and stay healthy.
If you want to dive more about this topic, keep reading this article about “How to reduce inflammation in the body fast?”
Drink Green Tea
According to Leslie Shen, Ph.D. – the lead author of a study in Texas Tech University Health Sciences Center, people who drink 500mg of green tea polyphenols daily reduce half the oxidative stress levels after 6 months.
In addition, it can inhibit the potential inflammation effectively.
One of the fastest ways to reduce inflammation in the body is to enjoy a 45-minute Swedish massage treatment.
According to Mark Hyman Rapaport - M.D. in The Journal of Alternative and Complementary Medicine, a massage helps increase significantly the amount of disease-fighting white blood cells in the body to hence lower the levels of two key inflammation-promoting hormones.
Get A Good Sleep
The fact that lacking sleep decreases your calm, makes you feel tired and increases your sensitivity, which is prone to stress. And, that is the main cause of inflammation.
A study from The Ohio State University has shown that when faced with squabbling, the inflammation markers of a couple increase 6%/hour of sleep they lost under 7 hours.
Aside from using healthy conflict-resolution strategies, getting enough sleep is a good way.
For your information, CRP (C-reactive protein) and interleukin-6 are the two main inflammatory markers. If their levels go up, the more risks of inflammation in the body.
A study has found out that women who frequently practiced Hatha yoga twice/week for 2+ years – equivalent to 75-90 minutes weekly – have a lot lower levels of these two inflammatory markers than those who don’t.
Practicing yoga is science-proven to reduce stress responses significantly.
According to a study from Medicine & Science in Sport & Exercise, the level of inflammation in the least sedentary people is the lowest, even if they just do regular life activities.
On the contrary, couch potatoes, obese, or people with an expanding waistline have high levels of inflammation.
While it’s best to practice vigorous exercises at least 150 minutes per week, just a small increase in your daily activity can help tame the flames.
So, whether running around the house for cleaning, doing household chores, or yard work, just try to move your body as much as possible.
Adjust Your Diet
Eat More Nuts
It is highly recommended eating at least five 1-ounce servings of cashews, walnuts, almonds, and peanuts weekly can hugely lower the inflammation marker levels compared to people who eat least or hate nuts.
That’s because nuts contain a lot of omega-6, omega-3 fatty acids, antioxidants, and fibers – all the substances for optimal anti-inflammatory effects.
Eat Blues, Reds, Greens, And Purples
The C-reactive protein level is a measure of inflammatory activity. A basic rule of thumb is the lower the C-reactive protein level, the lower the risks of inflammation.
And, some U.K. researchers found that eating roughly 40 mg of anthocyanins – a substance that produces its deep purple and red hues – can lower 18% the C-reactive protein level.
To intake that 40mg amount, you should eat 1 cup of shredded red cabbage, 18 red grapes, or 1/3 cup of blackberries.
Greens, on the other hand, are commonly found in green leafy vegetables.
According to Forrest H. Nielsen, Ph.D., a research nutritionist at the USDA's Grand Forks Human Nutrition Research Center in North Dakota, low magnesium levels are the best friend of high inflammation levels, along with diabetes and heart disease.
An easy way to provide the body with moderate magnesium quantity is to eat vegetables.
Say No To Dead/Junk Foods
Dead foods don’t provide nutrients but just add up your calories intake, not saying that they contain a high number of hydrogenated fats, simple carbohydrates, excess sodium, and sugar.
By replacing them with nutrient-dense foods, your body will thank you a lot.
Don’t you know that turmeric is rich in curcumin – a substance giving great anti-inflammatory powers?
Per 2 ounces of fresh turmeric or 5 teaspoons of ground, turmeric has 500 mg of curcumin. So, just feel free to sprinkle more of this sunny spice on your dishes.
Or, if you don’t like this spice, try using supplements instead but make sure to consult your doctor beforehand.
Drink Enough Water
No matter how healthy your diet is, nutrient-dense foods cannot do what they need to do if your body is dehydrated.
Since 70% of our body is from water, staying hydrated is important.
The recommended amount of water that you should drink per day (in ounces) = your body weight (in pounds) : 2. For example, a 160-pound person should drink 160/2 = 80 ounces of water every day.
You should drink plank water, fruit juice, or herbal tea while limiting alcohol, beer, and soft drinks.
Hopefully, this article helped you find out the right way to reduce inflammation in the body fast and healthily. If you have any questions, don’t hesitate to let me know through the comment section. And, thanks for reading!