Alltägliche Gewohnheiten zur Reduzierung von Entzündungen im Körper

Have you ever experienced inflammation? It's quite common! Reddened areas, pain, and fatigue are typical signs of inflammation. Inflammation can take many forms, including bladder inflammation, prostate inflammation, and phlebitis. It occurs when the immune system is activated to eliminate threats to the body as quickly as possible.

Though inflammation can be unpleasant, it provides crucial protection against more serious issues. The main goal of inflammation is to remove the harmful stimulus and promote healing. The severity of the inflammation depends on the intensity and duration of the harmful stimulus.

There are natural remedies for inflammation and habits that can help reduce it. In this article, you'll learn which habits and foods should be part of your daily routine to reduce inflammation naturally!

 

How Does Inflammation Manifest in the Body?

Severe inflammation can affect the entire body, leading to symptoms such as fatigue, fever, or general malaise.

Typical symptoms of inflammation include:

• Redness
• Swelling
• Pain
• Warmth
• Restricted movement
• Fatigue
• Fever
• Cold-like symptoms
• Intestinal complaints
• Skin irritations

Inflammation often signals stressful situations or an overload of the immune system.

 

What Causes Chronic Inflammation?

Chronic inflammation can arise from various factors, including poor diet, prolonged stress, and environmental toxins. The causes of chronic inflammation are often related to lifestyle choices that expose the body to ongoing harmful stimuli.

 

What Can You Do Against Inflammation?

1. Avoid Foods That Promote Inflammation

Your diet plays a significant role in your overall health and in inflammation. Foods can either be anti-inflammatory or promote inflammation.

Some foods can cause inflammation due to how they are processed in the digestive tract. Foods to avoid include:

• Trans fats
• Refined sugar
• White flour
• Alcohol
• Dairy products

 

2. Eat Less Meat or No Meat at All

Processed meats are known to be pro-inflammatory. These products contain harmful omega-6 fatty acids and are often treated with nitrite curing salt to extend shelf life. Both omega-6 fatty acids and nitrite curing salt can trigger inflammation and impede the healing process.

Pork, in particular, can promote inflammation due to its arachidonic acid content. If you suffer from inflammation, consider reducing or avoiding meat, especially processed varieties. If you prefer not to eliminate meat entirely, opt for turkey or chicken.

 

3. Eat More Fish

Recent studies indicate that omega-3 fatty acids can be highly effective in reducing inflammation. Consuming just one gram of omega-3 fatty acids per day can reduce inflammation naturally by up to ten percent.

It’s recommended to eat one to two servings of fatty sea fish such as salmon, mackerel, or herring per week. If it's challenging to consume this much fish, consider omega-3 supplements to meet the daily requirement.

At AAVALABS, you can choose from two types of omega-3 supplements: Premium omega-3 fish oil and vegan omega-3 from algae.

 

4. Eat Anti-Inflammatory Foods

A balanced diet is essential for maintaining health and well-being. Eating natural, nutritious foods while avoiding harmful substances is key.

Anti-inflammatory foods include:

• Green vegetables
• Seasonal fruits, especially berries
• Flaxseed, psyllium husks, chia seeds
• Artichokes, bitters from arugula, nettle, dandelion herb
• Spices like turmeric, ginger, cinnamon
• Mushrooms
• Olive oil, linseed oil
• Fish, seaweed, seafood
• Green tea

 

5. Avoid Stress

Stress is a major trigger for chronic inflammation. Prolonged stress can impair the body’s ability to control inflammation due to elevated levels of the stress hormone cortisol. When cortisol levels remain high, cells become less responsive, which can delay the recognition and resolution of inflammation.

Incorporate relaxation techniques into your daily routine. Whether it’s a 30-minute walk, a yoga session, daily meditation, or a warm bath, find what helps you relax.

 

6. Integrate Supplements into Your Daily Routine

Your body may need additional support to manage inflammation effectively. Given the demands of modern life, it’s not always easy to maintain a perfectly balanced diet. Supplements can help ensure you get the nutrients you need.

These joint pain relief supplements can aid in managing inflammation:

• Vitamin C: Supports normal collagen formation, contributes to a healthy immune system, and protects cells from oxidative stress.
• Vitamin D: Essential for maintaining a normal immune system and muscle function.
• Vitamin E: Helps protect cells from oxidative stress.
• Curcumin: The active compound in turmeric known for its anti-inflammatory and analgesic properties.

Inflammation as a Protective Reaction

In essence, inflammation is a defensive response of the body to harmful stimuli, such as pathogens or foreign bodies. If you are experiencing inflammation, it’s crucial to listen to your body. Allow yourself to rest, maintain a balanced diet, and ensure you get all the essential vitamins and minerals.

Disclaimer: Our content and products are based on the recommendations of the European Food Safety Authority (EFSA), derived from studies on general adult populations. These studies do not target specific health conditions, so our supplements are intended for general health maintenance, not for treating specific conditions. If you have particular health concerns or are taking medication, consult a doctor before starting any new supplements.