5 Tips for Reducing Inflammation

What is Inflammation?

Inflammation is important for the body’s immune system, and it is one of the common ways the body reacts to injury or illness. When an inflammation swells and reddens, it is a sign of a step toward recovery. It protects the body by taming the infection. However, some individuals experience low-grade inflammation when the body responds to stressors and can lead to health problems, including painful joints. There are two types of inflammation – acute and chronic.

Acute inflammation occurs when you have small injuries like a sprained ankle or when you cut your finger. The affected area develops swelling and redness. On the other hand, chronic inflammation involves the whole body and can increase the risk of developing chronic illnesses.

What Happens When You Have Inflammation?

Many cells in the immune system are involved in case of inflammation in the body. They release inflammatory mediators such as histamine and bradykinin hormones. They expand small blood vessels, increasing the flow of blood to the injured area. This is why inflammations are red and feel warm.

Additionally, the two hormones trigger the nerves to send pain and discomfort signals to the brain. This is a defensive mechanism that allows you to remember protecting the area affected. The increase of blood flowing towards the affected area facilitates the healing process by transporting immune system cells.

Tips for Reducing Inflammation

1. Consider nutritional supplements and anti-inflammatory diets

There are natural remedies that can help significantly with inflammation. Ginger, turmeric, and fish oil are some of the main supplements that help lower inflammation. You can also adopt healthy eating methods that feature eating fruits, vegetables, nuts, etc., and avoiding sugars and processed foods. Additionally, research has shown that CBD products also help with inflammation. There are CBD products and CBD gummies for sale in the market, which offer many benefits to you and your pet. You can add CBD for dogs to any recipe so your dog can enjoy the tasty treats while feeling the benefits from CBD.

1. Exercise regularly

Gaining weight puts you at more risk of inflammation. Expanding your waistline or obesity can cause inflammation, and hence you need to include physical exercise in your routine. You can start by doing aerobic exercises for 20 to 40 minutes and 15 minutes of resistance training a few times a week.

1. Get enough sleep

It is essential to get the right amount and quality of sleep for overall mental and physical wellness. Inadequate rest is a stressor that can cause inflammation. How you behave when tired is also an essential factor to consider in preventing inflammation.

1. Manage stress

A study found that individuals with a stronger emotional reaction to stressors are at risk of circulating interleukin-6, which is a marker of inflammation. It is important to face stressful situations and tasks with stride. This can be achieved by practicing stress-reduction methods such as meditation, yoga, deep breathing, and prayer.

1. Consider massage

A massage is a common way to ensure you stay healthy. The Journal of Alternative and Complementary Medicine reported that receiving a Swedish massage for about 30 to 50 minutes is essential in reducing the levels of hormones key in promoting inflammation, e.g., arginine-vasopressin hormone.

Overview

The body responds to infection and injury by triggering inflammation, especially when it experiences too much stress, lacks exercise, and when you don’t eat healthy meals. This can have severe consequences if it affects the whole body. Ensure that you exercise regularly, eat well and get good quality sleep. Following the tips above to reduce inflammation will also improve your overall wellness.