Tips to reduce inflammation
Most of us, at some point, have felt bloated and inflamed, which can be uncomfortable. But why does this happen? Inflammation is part of the body's natural defenses. It is the body's process of fighting off things that harm it, such as infections, injuries, and toxins, to heal itself. When something like a poor diet damages cells, the body releases chemicals that trigger an immune system response. In the long term, it could lead to more serious problems, such as diabetes and arthritis. The good news is that you can help reduce inflammation in the body. Try these strategies and let us know if they work for you.
Get enough sleep
Not getting good quality sleep or not sleeping enough can make you more prone to stress, which leads to inflammation. Ideally, you should get 7 to 9 hours of sleep each night. The goal is to have both quality and quantity of sleep. Go to bed and wake up at the same time every day, avoid using your phone before bed, and sleep in a cool, dark, and quiet room.
Turmeric contains a chemical called curcumin, a compound that gives this spice its anti-inflammatory powers (1). According to a recent study, curcumin reduces the production of a protein that makes the immune system work overtime. Turmeric can slow down processes in the body that lead to inflammation. A great way to consume turmeric is through a supplement, as it provides the daily dose needed and supports a healthy inflammatory response. You can also try our Conquer Your Inflammation pack, which in addition to turmeric, includes quercetin and resveratrol for a better inflammatory response.
Get your move on
Being overweight or having an increasing waistline is one of the main causes of inflammation. The good thing is that you can compensate for it by moving more. A recent study showed that less sedentary people who engaged in regular activities, such as house chores, had lower inflammation, even if they didn't lose weight. So even the simplest activity helps calm inflammation compared to being stuck to the couch. (2)
Improve your diet
Certain foods trigger inflammation, including red meats and anything that contains trans fats, such as margarine, corn oil, fried foods, and most processed foods. Making better food choices can make a huge difference. Eat more fruits, vegetables, and foods that contain omega-3 fatty acids, such as salmon, tuna, tofu, walnuts, flaxseeds, and soybeans. Other anti-inflammatory foods include grapes, celery, blueberries, garlic, olive oil, tea, and some spices (such as ginger, cinnamon, and rosemary). You can also check out our Entalla menus which have delicious and healthy recipes that will make you feel good.
Drink green tea
Here's a great reason to include a cup of green tea into your diet. Green tea contains powerful antioxidants that can help alleviate inflammation (3). In addition, it has compounds known as polyphenols that fight free radicals. These molecules help promote inflammation in the body.
These simple, yet effective strategies can help you fight inflammation while avoiding other chronic diseases. Incorporate them into your day-to-day to feel your best!
Let's be healthier together.
Your Santo Remedio team.
- Yan He, Yuan Yue, Xi Zheng, Kun Zhang, Shaohua Chen, Zhiyun Du. "Curcumin, inflammation, and chronic diseases: how are they linked?" Molecules. 2015 May 20;20(5):9183-213. doi: 10.3390/molecules20059183. URL: https://pubmed.ncbi.nlm.nih.gov/26007179/
- Anne Marie W Petersen, Bente Klarlund Pedersen. "The anti-inflammatory effect of exercise" J Appl Physiol (1985). 2005 Apr;98(4):1154-62. doi: 10.1152/japplphysiol.00164.2004. URL: https://pubmed.ncbi.nlm.nih.gov/15772055/
- Tomokazu Ohishi, Shingo Goto, Pervin Monira, Mamoru Isemura, Yoriyuki Nakamura. "Anti-inflammatory Action of Green Tea" Antiinflamm Antiallergy Agents Med Chem. 2016;15(2):74-90. doi: 10.2174/1871523015666160915154443. URL: https://pubmed.ncbi.nlm.nih.gov/27634207/
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