Everyday habits to reduce inflammation in the body
Have you ever suffered from inflammation? Most certainly! Reddened areas, pain, and fatigue are common signs of inflammation. There are many different types of inflammation, such as bladder inflammation, prostate inflammation, and phlebitis. Inflammation occurs when the immune system is active, working to eliminate threats to our bodies as quickly as possible.
Inflammation, though often unpleasant, provides vital protection against more severe issues. The primary goal of inflammation is to eliminate the harmful stimulus and promote healing. The intensity and duration of the harmful stimulus determine how severe the inflammation will be.
There are natural remedies for inflammation and habits that are anti-inflammatory and can assist your body in the healing process. In this article, learn which habits and foods should be part of your daily routine to help reduce inflammation naturally!
How Does Inflammation Manifest in the Body?
Strong inflammation can affect the entire body, leading to symptoms such as fatigue, fever, or general illness.
Typical symptoms of inflammation include:
- Redness
- Swelling
- Pain
- Warmth
- Movement restriction
- Fatigue
- Fever
- Cold-like symptoms
- Intestinal complaints
- Skin irritations
Often, inflammation is also a signal of 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 linked to lifestyle choices that continuously expose the body to harmful stimuli.
What Can You Do Against Inflammation?
1. Avoid Foods That Promote Inflammation
Diet plays a significant role in your well-being and also in inflammation in the body. Foods can either be anti-inflammatory or promote inflammation.
Some foods are often not well tolerated by the human body and can lead to inflammation due to breakdown processes in the digestive tract.
Foods you should avoid include:
- 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 pro-inflammatory. Such products contain 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 hinder the healing process.
Pork, in particular, can promote inflammation due to the arachidonic acid it contains. If you already suffer from inflammation, it is advisable to avoid meat at least temporarily. If you do not wish to give up meat, it is best to choose turkey or chicken.
3. Eat More Fish
Recent studies have shown that omega-3 fatty acids can be a decisive factor in the fight against inflammation. An intake of just one gram of omega-3 fatty acid per day can reduce inflammation naturally 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. If consuming that much fish weekly is challenging, consider omega-3 supplements. This ensures you meet the recommended daily dose of omega-3.
At AAVALABS, you can choose between two different omega-3 supplements: Premium omega-3 fish oil and vegan omega-3 from algae.
4. Eat Anti-Inflammatory Foods
A balanced diet is the best foundation for health and well-being. Consuming natural, nutritious foods while avoiding harmful substances is key.
Foods considered anti-inflammatory 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 one of the many triggers for chronic inflammation. Studies have shown that prolonged stress impairs the body's ability to control inflammatory processes. This is due to the elevated levels of the stress hormone cortisol. One of cortisol's main functions is to regulate inflammatory processes. However, if cortisol levels remain elevated, our cells become less responsive, failing to recognise inflammatory processes correctly and delaying healing.
In your daily life, make a conscious effort to relax. Whether it's 30 minutes of walking, a yoga class, daily meditation, or a warm bath, find what truly relaxes you.
6. Integrate Supplements into Your Daily Routine
Your body needs special support to fight inflammation effectively. In a busy everyday life, it’s not always possible to eat healthily and balanced. Supplements are a perfect solution to ensure you get enough nutrients easily.
These joint pain relief supplements can help with inflammation:
- Vitamin C: Supports normal collagen formation and contributes to a healthy immune system, especially during and after physical activity. It also protects cells from oxidative stress.
- Vitamin D: Essential for maintaining a normal immune system and normal muscle function.
- Vitamin E: Helps protect cells from oxidative stress.
- Curcumin: The active ingredient in turmeric is known for its anti-inflammatory and analgesic properties.
Inflammation as a Protective Reaction
Simply put, inflammation is a reaction of the body's defence system to a stimulus. This can be pathogens or foreign bodies. If you are already suffering from inflammation, it is especially important to listen to your body. Give yourself the rest you need, eat a balanced diet, and ensure you get all the essential vitamins and minerals.
Disclaimer: Our content and products are based on the European Food Safety Authority (EFSA) recommendations, developed from studies on general adult populations. These studies do not target specific health conditions, and therefore our supplements are intended for maintaining general health, not treating specific conditions. If you have particular circumstances or are taking medication, we recommend consulting a doctor before taking our supplements.
