Chronic inflammation can be healed and eliminated by changing your diet and your lifestyle.
Following lifestyle changes can be adopted to get rid of inflammation:
By Eating Well: Eat whole, healthy, minimally processed foods that include fruits and vegetables that come from the garden, not from the lab, and proteins that come from sustainable sources rather than large industrial operations. Choose meals and snacks made from unprocessed or minimally processed ingredients that are organic, when possible, so you can avoid harmful pesticides and other chemicals that can trigger inflammation.
By Doing Exercise: That doesn’t mean signing up for a marathon; working out too much or too hard can increase inflammation, just as hardly moving off the couch can. Most doctors recommend that adults get 150 minutes of aerobic activity at moderate intensity each week. Walking a mile at a 15- to 20-minute pace is considered moderate intensity. Or try bicycling on level ground, doing water aerobics, using a rowing machine, or ballroom dancing.
Meditate: This can take the form of a traditional sitting meditation, a walking meditation, or a breath-awareness practice, or it can be incorporated into a yoga practice. No matter which method you choose, you’ll reduce stress and the accompanying inflammation.
Socialize: Other ways of reducing inflammation in the body involve introducing more joie de vivre into your day. That can mean hanging out with friends more often, laughing more, expressing gratitude, or spending more time in nature.
Following food sources can be used to fight inflammation:
Cruciferous Vegetables: Known for their anticancer effects, bok choy, broccoli, cabbage, cauliflower, and kale have been shown to lower circulating pro-inflammatory markers.
Nuts: People who regularly eat nuts tend to have a significantly lower weight, a lower BMI, and less belly fat than people who don’t and their heart disease risk factors, including C-reactive protein levels, are much lower, too.
Olive Oil: This healthy monounsaturated fat contains polyphenols, which boast well-documented benefits and were recently found to be effective in warding off type 2 diabetes.
Omega-3 Fatty Acids: The fats in fish such as mackerel, sardines, and tuna and in plant sources such as flaxseed and walnuts contain omega-3 polyunsaturated fatty acids that provide a strong anti-inflammatory effect.
Probiotic-Rich Foods: Lactobacillus, a probiotic strain found in yogurt, can reduce reactive oxygen production, help heal a leaky gut, and reduce inflammation.