Home remedies for gut inflammation: Reduce stress, sleep well, exercise daily

Mindfulness meditation, and deep breathing exercises, yoga and tai chi can manage Inflammation. (Image: Canva)

What is inflammation? If you've ever had a sore throat, cut a finger, or sprained a toe, you've probably experienced at least one of four conditions heat, pain, swelling, and redness. Pain, heat, and redness are signs of inflammation, which is the body's response and is usually short-lived. On the other hand, there is also a type of inflammation that affects the entire body, and this is called systemic inflammation. Inflammation may not be a temporary condition; it may last for months or years.

What is the origin of inflammation? It may result from the natural ageing process, a persistent pathogen in the body, or toxins in the environment. Nevertheless, it is imperative to consider the role of nutrition, suggests Dr Debojyoti Dhar, Co-founder and Director, Leucine Rich Bio, a microbiome company. He also suggests some home remedies to manage inflammation along with anti-inflammatory foods that one should consume.

Home remedies for managing inflammation

Stress management

Techniques: Mindfulness meditation, and deep breathing exercises.
Activities: Yoga and tai chi.

Exercise

Types: Regular physical activity such as walking, swimming, and cycling.
Additional practices: Strength training and flexibility exercises.

Many substances can cause inflammation. Research shows that several foods can disrupt the balance of good bacteria in the gut, leading to chronic inflammation over time. Besides food, high stress, poor sleep, and certain diseases can also cause gut inflammation.

1. Processed meat, such as bologna, bacon, sausage and lunchmeat.
2. Commercial baked goods such as snack cakes, pies, cookies and brownies.
3. Bread and pasta made with white flour.
4. Deep-fried items such as French fries, fried chicken and donuts.
5. Foods high in added sugar, such as candy, jelly and syrup.
6. Sugar-sweetened beverages such as soda, bottled or canned tea drinks, and sports drinks.
7. Trans fats are found in margarine, microwave popcorn, refrigerated biscuits and dough, and non-dairy coffee creamers.

While there isn’t one specific anti-inflammatory diet per se, it is believed that overall healthy eating patterns can help you get rid of inflammation and stay healthier.

Omega-3 fatty acids

One form of these powerful inflammation fighters is found in fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements.

Vitamin C

Ascorbic acid, also known as vitamin C, is a powerful antioxidant. Antioxidants help address cellular wear and tear that can set off inflammation.

You will find vitamin C in fruits and vegetables, which are the basis of a healthy diet. In addition to well-known vitamin C sources such as citrus fruit and juice, tasty bell peppers are also packed with the vitamin and may yield fewer calories.

Polyphenols

There is a reason why the mediterranean diet and other healthy eating plans stress colourful, plant-based foods, whole grains and olive oil. Polyphenols are naturally occurring compounds in these foods that protect the body from inflammation. You can get polyphenol power from your favourite pick-me-up: Coffee, tea, and even dark chocolate are rich in these beneficial compounds. Adding garlic, ginger and Cinnamon to your diet can also help reduce inflammation

One must understand that inflammation has a great impact on the quality of life. However, if one follows healthy lifestyle and manages to introduce simple home remedies into the diet, then chronic inflammation can be kept at bay. As always, it is recommended to talk to your doctor regarding severe changes to the diet or the introduction of new supplements in case of chronic diseases.