Top 5 Tips to Keep Inflammation at Bay and Foods to Prevent Chronic Conditions

Keep Inflammation at Bay
Keep Inflammation at Bay

Inflammation is a natural process in your body that works to protect you from foreign substances like viruses, bacteria, infections, and materials that can potentially harm you. 

Inflammation can be either acute or chronic. Acute inflammation is a short-term process that occurs in response to tissue injuries, like mosquito or spider bite. It also happens due to the flu or cold

Chronic inflammation is long-term and less visible. Chronic inflammation often indicates chronic disease and can last for months or years, resulting in rheumatoid arthritis, heart disease, asthma, or other autoimmune conditions. 

Lifestyle choices can provoke chronic inflammation. Your habits, level of physical activity, stress, and foods you eat every day play a big role in the formation of chronic inflammation. 

There are lots of medications that help manage symptoms of the inflammatory disorder, for instance, steroids but a more effective way to control inflammation is to change your life.

Here are five things that will help you achieve inflammatory-free life:  

1. Reduce your exposure to toxins 

Environmental toxins play a big role in chronic inflammation. Experts suggest that many chronic conditions like lupus, rheumatoid arthritis, psoriasis, and others are linked to prolonged toxic exposure. The longer exposure, the more damage toxins cause. They tend to disrupt the endocrine system and have carcinogenic effects on the body.  

While you can’t completely avoid them all, keeping your air filters clean and dusting and vacuuming regularly will all help you keep your air and body clean.

2. Manage your stress levels 

Stress is another huge factor in chronic inflammation. Today, many people suffer from chronic stress due to the modern lifestyle. This only worsens inflammation.

Creating a calm and peaceful environment is a great way to manage stress well. Meditation, yoga, and breathing exercises are also effective in lowering stress levels and reducing overall inflammation.

3. Improve your sleep 

Your body needs sleep to recover and recharge. A good night’s sleep leaves you refreshed and healthy. That’s why it’s important to make sure you get to bed on time to get the sleep your body needs. To ensure sleep quality, get blackout curtains, soft sheets, or whatever you need to sleep well. 

If you have insomnia, try to limit your naps, avoid activities in bed, don’t consume alcohol or caffeine-containing drinks before bed, and teach yourself to wake up at the same time each day. If these tips haven’t helped you, contact a primary care physician

4. Get regular exercises 

Regular exercise reduces low-grade chronic inflammation and improves overall health while a sedentary lifestyle provides ideal conditions for promoting inflammation. 

Reduced inflammation is not the only benefit of regular physical activity. Getting regular workouts will boost your bone and muscle health, increase your energy levels, reduce your risk of chronic diseases, improve your brain health, and help you regulate sleep. 

5. Avoid pro-inflammatory foods 

One of the most significant factors of chronic inflammation in your diet. Some foods can foster your inflammation and increase your risk of many serious health issues.

Here are foods you should avoid to prevent chronic conditions: 

1. Foods rich in trans fats

Trans fats are unnatural saturated fats that have been shown to provoke an inflammatory response in your body. The Trans fats are commonly found in fried and fast foods. Trans fats are also contained in many processed snack foods. 

2. Sugar

Sugar is known for its inflammatory effects. It’s also linked to obesity provoked by insulin resistance, fatty liver disease, cancer, and chronic kidney diseases. 

Sugar is found in a lot of different foods and it’s often hidden. Cookies, cereals, candy, and desserts of all kinds are full of sugar and trans fats. If you need a sweet treat, look for low sugar products such as dark chocolate, or low sugar fruits that are high in fiber, like berries. 

3. Dairy

Many people are intolerant to dairy products since they contain lactose and casein. Avoiding dairy foods can alleviate symptoms of rheumatoid arthritis or other inflammatory diseases. Opt for lactose-free alternatives, like nut milk, or consider other dairy sources. 

4. Refined carbs

Refined carbohydrates also links to chronic inflammation. Foods such as candy, bread, cakes, cookies, pasta, and sodas contain refined carbohydrates. When consumed frequently, these foods contribute to the growth of inflammatory gut bacteria which increases the risk of obesity and inflammatory bowel disease.

5. Alcohol

Excess alcohol consumption overloads your organs and immune system leading to overall inflammation. It ruins your liver and thus reduces your body’s ability to eliminate toxins. Heavy drinkers are more prone to a leaky gut syndrome that triggers by bacteria, toxins, and undigested foods.