Body cleanse for reduced inflammation -
Read on to learn the difference between acute and systemic inflammation, plus easy, everyday wellness habits that can help you lessen inflammation. Acute inflammation is a response where an area of your body hurts and becomes red and swollen because it's circulating more blood to repair damaged tissue.
For example, if you accidentally slice your thumb while chopping an onion , it will likely throb and stay red and swollen for a few days as your body heals. That's the "good" kind of inflammation, marked by a beginning, a peak, and an end, Borelius says.
The body's response to a cold virus is another perfect example of beneficial inflammation. Cold symptoms sneezing, high temperature, stuffy nose, swollen glands —though extremely unpleasant—are the byproduct of your body fighting and purging foreign infection.
It's the same kind of biological response as acute inflammation but doesn't have a clear beginning, middle, and end. Essentially, it never stops and lingers in your system; that's where things become dangerous. Low-grade systemic inflammation is practically a "gateway to disease," Borelius says.
While there isn't always a direct correlation, chronic inflammation is linked to an increased risk of diseases like cancer, cardiovascular disease, diabetes, Alzheimer's, depression, bipolar disorder, and more.
Borelius explains one reason this can happen is that constantly fighting inflammation eventually wears down your immune system. Your body repairs itself while sleeping, including regulating and reducing low-grade inflammation. For example, think of a time when your stomach felt swollen and bloated perhaps from eating a large dinner close to bedtime , but when you woke up, it was back to feeling normal.
What you were experiencing was likely an inflammatory response to the food that your body was able to reduce overnight.
Swanson advises aiming for at least seven hours of sleep a night for optimal rejuvenation. There are endless reasons to move your body throughout the day, but engaging in exercise is one of the most significant lifestyle choices you can make to reduce chronic inflammation. Regular exercise has been shown to reduce something called C-reactive protein or CRP , a biomarker involved in our body's inflammatory cascade, explains Swanson.
Follow the U. Department of Health and Human Services recommended guidelines of to minutes of moderate-intensity exercise or 75 to minutes of vigorous-intensity exercise each week—but don't over-train, or it can have the opposite effect.
The foods you put into your body have a major impact on its inflammatory response. A diet full of inflammatory foods often contributes to low-grade inflammation, which can lead to chronic inflammation, and eventually to disease, says Amanda Baker Lemein, MS, RD, LDN, a registered dietitian in Chicago.
Here are a few tips for reducing inflammation with your diet. Note: Certain foods may cause inflammation in some people more than others due to individual genetic makeup. While drinking tea can benefit heart health and is relaxing, green tea may positively affect inflammation.
Studies have shown that drinking green tea is beneficial against inflammatory diseases. Green tea has also been shown to lower C-reactive protein levels. Cooking with certain spices doesn't just add flavor to your food, it may also help with inflammation.
Studies have shown that adding a blend of spices to food can target inflammation. Spices considered to have anti-inflammatory characteristics include turmeric, oregano, ginger, garlic, rosemary, cinnamon, and cumin.
Taking time to center yourself and practice simple forms of self-care can go a long way toward reducing systemic inflammation, too. It can also have a physiological impact. Acute stressors like being stuck in a traffic jam or getting into an argument with your spouse can increase inflammation levels in your body—even more so if you're already suffering from low self-esteem, low self-compassion, or depression.
Swanson recommends meditating regularly even for just a few minutes each time to reduce stress levels and lower inflammation. There are many sauna health benefits —beyond relaxation. A growing body of research suggests that regular sauna sessions could help prevent both acute and chronic diseases through a variety of biological mechanisms, one of which is reducing inflammation, Swanson says.
Regular sweat sessions have been associated with a reduction in circulating levels of inflammatory markers, including fibrinogen and leukocytes white blood cells , adds Swanson. Many gym facilities offer access to a dry sauna, making it a convenient way to squeeze in a session post-workout you can even use your time inside to stretch sore muscles or meditate.
It's common knowledge that smoking cigarettes and other tobacco products negatively affects your health. But smoking specifically has been shown to increase inflammation levels in the body when comparing smokers to people who have never smoked. And previous smokers who quit have lower levels of inflammation than individuals currently smoking.
Like tobacco, excessive alcohol consumption also negatively affects our health. Other functional food powders can help heal leaky gut issues, allowing you to absorb more nutrients while keeping out the allergens and toxins that cause inflammation, Francis adds. Francis also recommends adding arctic cod liver oil to smoothies.
Her smoothie also includes vitamins A and D. Studies show that vitamin A and D deficiencies can contribute to chronic inflammation. With its high concentration of catechins, particularly epigallocatechin gallate EGCG , green tea packs a powerful dose of antioxidants.
The powdered green tea known as matcha is an especially potent anti-inflammatory. To make a typical cup of green tea, you steep green tea leaves in hot water and drink the water. To make matcha, you mix matcha powder directly into hot water, so you consume the actual benefit-containing tea leaves.
In addition to its anti-inflammatory effects, the EGCG in green tea may also support heart health and cognitive function. Matcha green tea contains more anti-inflammatory compounds and antioxidants than other forms of green tea. This hearty smoothie which was modified from Simple Green Smoothies is loaded with whole fruits and veggies known to help combat inflammation.
Dark leafy greens, berries, and beets are all rich in antioxidants and gut-healthy fiber. Berries contain polyphenols that may help reduce pain and inflammation associated with inflammatory arthritis.
Studies suggest that anthocyanins, quercetin, and other phenolic acids in berries may help reduce arthritis symptoms and progression. Berries contain compounds called polyphenols that may help reduce inflammation in conditions such as inflammatory arthritis.
Read this article in Spanish. Rachael Schultz is a freelance writer who focuses primarily on why our bodies and brains work the way they do and how we can optimize both without losing our sanity. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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