Symptoms of inflammation: Cure redness, swelling, temporary impairment with these daily habits
While inflammation is crucial for healing, chronic inflammation can lead to various health issues. Here are 9 simple ways to reduce inflammation and ensure overall well-being.
Inflammation is a crucial and natural response by the immune system to address injury, infection, or harmful stimuli. Its primary purpose is to eliminate the cause of cell damage, clear out damaged cells, and initiate tissue repair. This process involves the release of various chemicals, such as histamines, cytokines, and prostaglandins, which promote healing but also manifest as symptoms. Inflammation can be triggered by several factors, including infections (bacterial, viral, or fungal), physical injury (such as cuts or trauma), exposure to toxins (like pollutants or chemicals), and autoimmune disorders (where the immune system mistakenly attacks healthy cells). The symptoms of inflammation include redness due to increased blood flow, heat from heightened circulation, swelling from fluid and immune cell accumulation, pain caused by chemicals affecting nerve endings, and temporary impairment. While inflammation is crucial for healing, chronic inflammation can lead to various health issues. Here are some ways to reduce inflammation, according to Vinayak Hospital’s Dr Harshil Rastogi. (Image: Canva)
2/10
Eat an anti-inflammatory diet: Focus on consuming whole foods rich in antioxidants, such as fruits, vegetables, nuts, seeds, and whole grains. Incorporate fatty fish like salmon, which are high in omega-3 fatty acids and known for their anti-inflammatory properties. This type of diet helps reduce inflammation at the cellular level and supports overall health by providing essential nutrients. (Image: Canva)
3/10
Get enough sleep: Aim for 7-9 hours of quality sleep each night. Sleep is essential for the body’s repair processes, including reducing inflammation. Chronic sleep deprivation has been linked to increased levels of inflammatory markers and a heightened risk of inflammatory conditions like obesity, type 2 diabetes, and cardiovascular disease. Prioritising sleep helps maintain a balanced immune response. (Image: Canva)
4/10
Manage stress: Practice stress-reduction techniques such as meditation, deep breathing exercises, yoga, or mindfulness. Chronic stress triggers the release of cortisol and other stress hormones that can promote inflammation. By managing stress, you can lower these hormones, reduce inflammatory responses, and improve overall mental and physical health, which are interconnected with inflammatory processes. (Image: Canva)
Exercise regularly: Engage in moderate physical activity like walking, swimming, or cycling for at least 30 minutes most days of the week. Regular exercise has been shown to lower levels of inflammatory markers like C-reactive protein (CRP). It also helps regulate immune function and reduces the risk of chronic diseases linked to inflammation, such as heart disease and diabetes. (Image: Canva)
6/10
Limit sugar and processed foods: Reduce your intake of sugary and highly processed foods, which can trigger inflammation and disrupt the balance of healthy gut bacteria. These foods often contain trans fats, refined sugars, and artificial additives that promote inflammatory responses. By limiting them, you can lower your risk of developing chronic inflammation-related conditions like metabolic syndrome and type 2 diabetes. (Image: Canva)
7/10
Take omega-3 supplements: Omega-3 fatty acids, particularly EPA and DHA found in fish oil, have potent anti-inflammatory effects. If your diet lacks sufficient omega-3s from sources like fatty fish, consider taking a supplement. Omega-3s help reduce the production of inflammatory molecules like cytokines and eicosanoids, which can protect against chronic diseases such as heart disease and arthritis. (Image: Canva)
8/10
Include anti-inflammatory spices: Add spices such as turmeric, ginger, and cinnamon to your meals. These spices contain bioactive compounds like curcumin (in turmeric) and gingerol (in ginger) that have been scientifically shown to reduce inflammation and oxidative stress. Regularly including these spices in your diet can support overall health and reduce the risk of inflammation-related diseases. (Image: Canva)
Stay hydrated: Drink plenty of water throughout the day to stay hydrated. Proper hydration helps the body flush out toxins and supports the function of organs involved in detoxification and inflammation control, like the kidneys and liver. Staying hydrated also ensures that your cells function optimally, which is crucial for maintaining a healthy immune response and reducing inflammation. (Image: Canva)
10/10
Avoid smoking and limit alcohol: Quit smoking and limit alcohol consumption to reduce inflammation. Smoking introduces toxins into the body that directly trigger inflammatory responses and increase the risk of chronic diseases. Excessive alcohol intake can also lead to inflammation of the liver and other organs, as well as impair the body’s ability to regulate immune responses. Reducing these habits promotes long-term health. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
