Fighting Inflammation Without Medication: The Ultimate Guide

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Inflammation (swelling) is a natural process that helps your body heal and fight injury and infection. When the body recognizes foreign objects such as microbes and plant pollen, the immune system responds by triggering inflammation to get rid of the foreign bodies.

However, inflammation doesn’t just happen in response to injury or illness. According to James Gray, MD, a cardiologist at Scripps Center for Integrative Medicine, when you have too much stress, do not eat right or fail to get enough exercise, the body responds by triggering inflammation.

When inflammation becomes chronic, it becomes harmful and increases your risks of getting other health problems such as cancer, gastritis, and depression. Reducing chronic inflammation enables your body to boost its defense against several major diseases. You can learn to reduce inflammation by taking STNA classes. Alternatively, you can use the following natural remedies to fight inflammation.

Follow an anti-inflammatory diet

Many experimental studies show that components of some foods and beverages have anti-inflammatory effects. Therefore, it goes without saying that you should always get the most potent anti-inflammation tools from your grocery store. Picking the wrong anti-inflammatory tools can accelerate your inflammation. Thus, ensure that you avoid:

Red meat
Refined carbohydrates
Fried foods
Sugar-sweetened beverages
Margarine

Some of the foods that can help you battle inflammation include:

Green leafy vegetables such as spinach
Fatty fish
Fruits
Tomatoes
Herbs such as ginger
Olive oil
Nuts

The Mediterranean diet is one of the most effective anti-inflammation diets. This diet is high in fruits, vegetables, healthy oils, fish, nuts, and whole grains.

Control your blood sugar

Limit foods that tamper with your blood sugar such as white rice, white bread, pasta, sugar, and flour. Ensure that all your meals include lean proteins and foods with high fiber, fruits, and whole grains. When buying grains, look for the word whole, for instance, “whole wheat” on the label to avoid buying foods that will raise your blood sugar.

Make healthy lifestyle changes

A healthy lifestyle helps to reduce inflammation by improving energy and mood and decreasing obesity, depression, and autoimmune disorders such as lupus. You can make positive changes to your lifestyle using the following tips:

Manage stress: chronic stress contributes to inflammation, and you can reduce it with the help of mind-body practices such as Yoga or Tai-Chi.
Exercise regularly
Get enough sleep daily
Avoid smoking
Limit alcohol intake
Lose weight as overweight people are more prone to inflammation

Stay hydrated

Exposure to toxins such as mold and heavy metals contributes greatly to inflammation. Hydrating enables the body to detox effectively. It helps to clear out bowels, eliminate toxins through sweat, and keep toxins moving through the liver and kidneys. Thus, the more hydrated you are, the less the toxins in your body and the less the inflammation.

Chronic inflammation is not only unhealthy, but it also increases the risk of disease. In most cases, inflammation is driven and worsened by one’s lifestyle and diet. One of the easiest ways to reduce inflammation is by changing one’s diet to include more fruits and fiber.