Eight Tricks to Relieve Inflammation
Chronic inflammation, elevated cortisol levels, and high cholesterol are all highly interconnected health issues which can have a significant impact on your health and wellness, including your long term mortality and your ability to appreciate and enjoy your day to day life. The following are some tips that can help you keep inflammation under control and help you live a happier, healthier life!
Eat More Fish to Control Inflammation
Among all meat products available, fish is perhaps the healthiest addition to your weekly diet. Cold-water fish such as Anchovies, Mackerel, Herring, Sardines, and Salmon are high in Omega-Three Fatty Acids, which have been shown to reduce the negative influence of free radicals, and can even reduce the level of inflammation to the liver and kidneys caused by many prescription medicines. Eating just 3 ounces of fish twice per week was shown to drop the risk of death via heart disease by over 1/3.
Have a Colorful Diet
Did you know that the colors of the foods that you eat have a lot to do with their nutritional content? Foods that have have bright colors are most likely to contain ingredients which are highly beneficial, such as antioxidants and vitamins. Foods such as berries, eggplant, peppers, and broccoli all can benefit you when it comes to inflammation. Other fine choices include figs, strawberries, mangoes, blueberries, kale, spinach, sweet potatoes, squash, and carrots.
Get Creative with Spices to Reduce Inflammation
If you are interested in easing those chronic aches and pains, as well as inflammation, there are natural spices and herbs that can help you. For example, there is strong evidence that garlic can help control your cholesterol. There are other flavorful ingredients which have been shone to reduce the chances of experiencing stroke, heart attack, or high blood pressure by helping you control your salt levels. One Anti-Inflammation Super-Spice is Turmeric, which has been proven effective at controlling psoriatic arthritis and psoriasis.
Control Sugar Intake to Improve Inflammation
Year after year, the dangers of added sugar become more apparent. Fruit juices which used to be recommended are now frowned upon, as they are loaded with sugar and have far less nutritional content per calorie than their real-fruit counterparts. Type-2 Diabetes is caused by prolonged excess consumption of high levels of sugar, and one of the primary characteristics of the condition is widespread inflammation. Reducing sugar consumption can also help control cholesterol and reduce the risk of heart disease. If you are interested in staying fit, healthy, and free of pain, ditching the sugar is the way to go.
Limit Your Alcohol Use and Avoid Alcohol Abuse
Using alcohol is strongly associated with increased inflammation. If you are feeling aches and pains associated with inflammation, consider scaling back your use of alcohol in order to keep your cortisol levels under control. Drinking too much alcohol can also affect your sleeping patterns, which can lead to increased cortisol levels, and thus, greater inflammation. Also, you should always be aware of the potential interactions that alcohol can have with medications that you are taking, because many can lead to liver damage when combined with alcohol.
Consider an Allergy Test, or Removing Gluten from Your Diet
It may be true that Celiac Sensitivity appears to be overblown, but there is a strong connection between Gluten Allergy and Inflammation. Other food sensitivities and allergies can also lead to inflammation, fatigue, and other symptoms often not associated with allergic reaction. Medical clinics are now able to take a blood sample and provide you with a list of things that your body reacts poorly to, and this can help you adjust your diet to reduce inflammation. Furthermore, if you are allergic to gluten, omitting it from your diet can do wonders for your energy levels and can diminish inflammation significantly. Gluten is a unique protein that is in a number of grains, like rye, barley, and wheat. It is frequently an ingredient in highly processed products such as dressings, soy sauce, and processed meats.
Eat More Nuts and Use Oils Based from Nuts
Like brightly colored fruits and vegetables, nuts are also very high in antioxidant content, and are great for men and women that suffer from health issues resulting from inflammation. If you are looking for a good cooking oil, or a good oil for your salad, try nut, avocado, or olive oil. There are also a number of nut and seed oils that can be taken in supplemental form to reduce inflammation, such as black seed currant, borage, evening primrose, and flax seed oil. When eating nuts for your health, remember to eat them in moderation, because, in spite of their dense nutritional value, they do contain a lot of calories and fat and should be eaten conscientiously.
Probiotics for Improved Immune Health and Relief from Inflammation
Most people don't realize it, but the composition of your gut bacteria has a lot to do with your overall health. Not all bacteria are bad, and, in fact, a lot of them are actually necessary for your digestive system to operate correctly. There is clinical and patient-reported evidence that probiotics can improve the symptoms of psoriasis and other forms of chronic inflammation. In one particular study, L. reuteri, for example, was able to control total cholesterol and lower bad cholesterol, and was able to lower the prevalence of cholesterol-transporting molecules in the blood stream. Probiotics are a simple and easy addition to your diet that can go a long way toward improving your health and keeping your inflammation in check.