10 Home Remedies for Inflammation
Inflammation is your body’s natural response to a myriad of potential problems. It can be a good thing in certain circumstances, but in some it can potentially be dangerous.
There are two main types of inflammation:
* ACUTE INFLAMMATION – usually occurs for a short period of time. It’s a natural part of your body’s healing cycle and in most cases lasts up to two weeks. Acute inflammation is usually caused by some sort of injury like a cut or a bruise. There are five symptoms that accompany acute inflammation:
* Pain
* Redness
* Loss of function
* Swelling
* Heat
* CHRONIC INFLAMMATION – the symptoms for this are usually more subtle, often easy to overlook and the reasons for this may vary greatly. The symptoms to look out for are1:
* Fatigue
* Fever
* Chest pain
* Abdominal pain
* Rashes
* Mouth sores POSSIBLE CAUSES FOR CHRONIC INFLAMMATION:
* Smoking
* Alcohol
* Obesity
* Long-term stress
* Auto-immune disorder
* Untreated acute inflammation caused by a previous injury
* Exposure to pollutants or chemicals on a long term basis
For people suffering from long term inflammation, it’s important to note that the body may eventually start to damage healthy cells, organs and tissue. This can lead to internal scarring, DNA damage, death of tissue, leading to a chance of developing several serious diseases2.
* Cancer
* Asthma
* Alzheimer’s disease
* Arthritis
* Heart disease
* Obesity
* Type 2 diabetes
There are many things you can do to prevent chronic inflammation, but if you happen to have it already, here are 10 home remedies for inflammation:
10 Home Remedies for Inflammation
#1 – Avoid Foods that Increase Inflammation If you’re suffering from inflammation then it’s a good idea to avoid foods which can make it worse or will promote flare-ups. You are what you eat, and if you eat these foods you’re going to prolong your inflammation or make it even worse. These are the top foods to avoid to3:
* Sugar and high fructose corn syrup
* Vegetable and seed oils
* Alcohol
* Processed meats
* Refined carbohydrates
* Artificial trans fats
* Red meat
#2 – Eat Anti-Inflammatory Foods While there are certain foods which can make your inflammation worse, there are also foods that can help bring your inflammation under control. According to the Harvard Health website, these are the best foods to eat if you want to eliminate inflammation:
* Olive oil
* Leafy greens
* Nuts
* Fatty fish
* Strawberries, blueberries, cherries and oranges
* Tomatoes
#3 – Beverages to Drink to Reduce Inflammation Alongside anti-inflammatory foods, there are also beverages which help fight this condition. These beverages are packed with antioxidants and/or omega 3’s which are great in bringing your inflammation down and under control:
* Blueberry smoothie
* Pineapple juice
* Lemon juice
* Apple cider vinegar (best mixed with a glass of water)
* Turmeric tea
* Beet juice (beet juice isn’t very appealing to most people on it’s own, but with a few other fruits or veggies it can taste great!)
* Green tea
#4 – Exercise Exercise is the best natural prophylactic, and often the best treatment for a myriad of human ailments. Exercise also happens to be a great thing for inflammation, but you have to approach this cautiously. If you’re not used to exercising regularly it’s a good idea to start slow, and work your way up.
Ultimately you want to be exercising about 45 minutes per day, 5 days per week. Some of the most effective exercises when it comes to fighting inflammation are:
* Walking or Nordic walking
* Yoga
* Bodyweight exercises such as callisthenics
* Cycling
* Exercises using a foam roller – this works by giving you a deep tissue massage helping fight inflammation
* Jogging
#5 – Lose Weight Losing weight has a direct impact on reducing inflammation5. While exercise helps lose weight, there are many other things that you can do to get rid of that stubborn fat. Diet is one of the most important factors in determining how you look and feel.
‘You are what you eat’, if you eat high quality healthy foods, your body with be healthy. If you eat junk, you will look and feel just like that. There are too many weight shedding healthy diets mention, it’s easier to list the foods you need to avoid:
* French fries
* Chips
* Sugary drinks and soda (Best to avoid ALL store bought beverages. You can make your own juices at home and drink plenty of water)
* White bread
* Candy and candy bars
* Store bought fruit juices
* Cookies, cakes and other pastries – especially store bought
* Alcohol – especially beer
* Iced cream
* Pizza
* All coffee drinks – black coffee is okay
* All foods with added sugar
* Processed foods – you can make most things like salad dressings at home
* All fast food restaurants
This might seem a little restrictive for most people, but it’s a good idea to organize a diet which works for you in the long term. No doubt you’ll have to make some changes to get results, but it’s better to enjoy your meals instead of suffering every time you eat.
10 Home Remedies for Inflammation
#6 – Manage Stress Better Stress is nothing but bad, bad for your mood and bad for your health, it’s also bad for inflammation. While there is no direct link between stress and inflammation, stress causes us to indulge in bad habits which can make our inflammation worse. There are a few things you can do at home to manage your stress, here are some of the most effective:
* Meditation – this one might be difficult for some people to start, but after a week of practice 2 times per day (10 minutes in the morning -10 minutes before going to bed) you’ll start to see a decrease in stress and increase in your overall well-being.
* Yoga – this is one of the easiest things you can do at home by yourself, and it’s great for managing stress. Make sure to start slow, if you’re not very flexible be careful not to push yourself too hard.
* Me time – having the time to do something you enjoy every day, is very effective in bringing your stress levels down. Whether it’s reading a book, or doing some kind of hobby, it’s a good idea to reward yourself with something pleasurable 7 days a week.
#7 – Spices There are spices that help bring your inflammation under control, these are the most recommended6s:
* Turmeric
* Ginger
* Cinnamon
* Garlic
* Cayenne and other hot peppers
* Black pepper
* Cloves
#8 – Herbs There are also herbs which help with your inflammation, these are the top picks:
* Green tea
* White willow bark
* Maritime pine bark
* Frankincense
* Cat’s claw
* Rosemary
#9 – Supplements There are also quite a few supplements that claim they can reduce your inflammation. Some of these might be worth considering:
* Omega 3
* Curcumin supplements (the active ingredient in turmeric)
* S-adenosylmethionine – This is a naturally occurring substance in the body
* Zinc
* Green tea extract
* Turmeric extract
#10 – Get Plenty of Sleep Getting enough quality sleep is a big factor in keeping inflammation under control. Not only does it allow our body to regenerate, but it also reduces our levels of stress. It’s always a good idea to try to tackle a health problem naturally, avoiding pharmaceuticals if possible. But if you have chronic inflammation and can’t get it under control, it’s a good idea to see a doctor.
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Inflammation References and Inflammation Information
* Healthline Magazine: https://www.healthline.com/health/chronic-inflammation
* Healthline Magazine: https://www.healthline.com/nutrition/6-foods-that-cause-inflammation
* Harvard Health: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
* Scientific Study: https://pubmed.ncbi.nlm.nih.gov/30390883/
* Healthline Magazine: https://www.healthline.com/health/osteoarthritis/turmeric-and-anti-inflammatory-herbs
* Eco Watch: https://www.ecowatch.com/13-herbs-and-spices-that-will-reduce-inflammation-in-your-body
* Read Also: https://homeremediesapp.com/why-is-cbd-oil-so-beneficial-for-inflammation/
