Everyday habits to reduce inflammation in the body

Have you ever suffered from inflammation?

Most certainly! Reddened areas, pain, fatigue - there are many different types of inflammation. Probably the best known are: Bladder inflammation, prostate inflammation and phlebitis. Inflammation occurs when the immune system is active to fight and eliminate threats to our bodies as quickly as possible. 

Inflammation can be very unpleasant, however, it provides protection against something worse. The goal of inflammation is to eliminate the harmful stimulus and promote healing. The number and intensity of the harmful stimulus determines how bad the inflammation is.  

There are some foods & habits that are anti-inflammatory and help your body in the healing process. 

In this article, learn which habits and foods should not be missing from your daily routine to help ease your inflammation process!

How does inflammation manifest itself in the body?

A strong inflammation can affect the entire body. This then leads to complaints such as fatigue, fever or general symptoms of illness.

Typical symptoms of inflammation are: 

•    Redness
•    Swelling
•    pain
•    warmth
•    Movement restriction
•    fatigue
•    fatigue
•    Fever
•    Cold-like symptoms
•    intestinal complaints
•    Skin irritations

Often, inflammation is also a signal of stressful situations or overload of the immune system.

What can you do against inflammation?

1. Avoid foods that promote inflammation

Diet has a big impact on your well-being and also on inflammation in the body. They can either be anti-inflammatory or -promoting.

There are foods that are very often not well tolerated by the human body. These foods can lead to inflammation due to breakdown processes in the stomach/intestinal tract.

Foods you should rather avoid are:

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

 2. Eat less meat or no meat at all

Processed sausage and meat products are considered to be pro-inflammatory. Such meat products contain many harmful omega-6 fatty acids and are often enriched with nitrite curing salt to increase shelf life. Both omega-6 fatty acids and nitrite curing salt can trigger inflammation in the body and prevent its healing process.

Pork in particular can promote inflammation because of the arachidonic acid it contains. 

If you already suffer from inflammation, it is recommended to avoid meat at least temporarily. If you do not want to give up meat, it is best to choose turkey or chicken.

3. Eat more fish

In recent years, studies have shown that omega-3 fatty acids can be a decisive factor in the fight against inflammation. It has become clear that an intake of just one gram of omega-3 fatty acid per day can reduce inflammation levels by up to ten percent. 

It is recommended to eat one to two servings of fish per week, including 70 grams of fatty sea fish such as salmon, mackerel or herring.

Is it hard for you to eat that much fish a week? It makes sense to heal inflammation with omega-3 supplements. This way you make sure that you take the recommended dose of omega-3 every day. 

At AAVALABS you can choose between two different omega-3 supplements:

Premium omega-3 fish oil as well asvegan omega 3 from algae

4. Eat anti-inflammatory foods

As you have already learned, a balanced diet is the best basis for health and well-being. Eat natural and nutritious food and avoid harmful and irritating substances.

These foods are considered to be anti-inflammatory:

•    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. Avoidance of stress

Stress is one of many triggers for chronic inflammation. It has been shown in many studies that our body loses the ability to control inflammatory processes during prolonged stress. The reason for this is the increased level of the stress hormone cortisol. One of the main functions of the stress hormone is to regulate inflammatory processes. However, if the cortisol level is permanently elevated, our cells become less sensitive and no longer manage to recognize inflammatory processes correctly and to initiate healing processes. 

So what should you do in your everyday life? You should consciously take time to relax every day. Whether it's 30 minutes of walking every day, a yoga class, daily meditation, or a warm bath - find something that will really relax you.

6. Integrate supplements into your daily routine

Your body now needs special support from you to fight the inflammation in the body. 

Especially in the stressful everyday life there is often not always the time to eat healthy and balanced. Supplements are therefore a perfect solution to ensure in a simple way that you take enough nutrients.

These supplements help you with inflammation:

• Vitamin C: Vitamin C supports normal collagen formation and contributes to a normal immune system, especially during and after physical activity. In addition, it contributes to protect the cells from oxidative stress.
• Vitamin D: Vitamin D is needed for the maintenance of a normal immune system and contributes to the maintenance of normal muscle function.
• Vitamin E: Vitamin E also helps protect cells from oxidative stress.
• Curcumin: The ingredient of turmeric is also said to have an anti-inflammatory effect. In addition, many people appreciate curcumin for its analgesic and anti-inflammatory properties.

Inflammations are protective reactions not diseases

Simply put, inflammation is a reaction of the body's own defense system to a stimulus. This can be pathogens, but also foreign bodies.

If you are already suffering from inflammation, it is especially important to listen to your body now. Give yourself the rest you need. Eat a balanced diet and make sure you get all the important vitamins and minerals your body needs.

Disclaimer: We would like to inform that our content and products are developed based on the European Food Safety Authority (EFSA) recommendations, which are developed from studies over general adult populations. Those studies do not aim at any particular health condition and therefore our supplements are not targeted at treating any specific conditions, but at assisting at the maintenance of general health. In the case of particular circumstances and/or if you are taking medication, we always recommend consulting a doctor before taking our supplements.