The Essential Guide to Inflammation and steps to take to manage it

Many people suffer from various diseases such as rheumatoid arthritis and asthma due to chronic inflammation.

 

There is evidence that an anti-inflammatory diet and lifestyle changes may help reduce inflammation and improve symptoms of some common health conditions, which may help manage the symptoms.

There is no single anti-inflammatory diet, but a diet that includes plenty of fresh fruits and vegetables, whole grains, and healthful fats may help manage inflammation.

Anyone who has a chronic health condition that involves inflammation should ask a healthcare professional about the best dietary options for them.

Types of Inflammation

Acute inflammation

Acute inflammation can have several causes, such as from pathogens invading the body, or tissue damage caused by toxic compounds. Usually, it manifests within two hours as an immediate response to bodily trauma, such as an injury or surgical procedure.

These symptoms may last for several days in the form of pain, redness and swelling of the skin.

Chronic inflammation is a different story.

Chronic inflammation may be caused by the body’s inability to remove invading pathogens or certain irritants or foreign materials. It can also be a symptom of an autoimmune disorder that you already have.

You may also be more likely to develop chronic inflammation if you have repeatedly experienced acute inflammation. 

This type of inflammation can persist for months or even years. It can make you more vulnerable to developing more dangerous diseases if left untreated.

The extent and symptoms of chronic inflammation vary with its cause and the body’s ability to combat and overcome it.

17 Ways to Naturally Prevent and Reverse Inflammation

It is crucial to regulate your body’s levels of inflammation in order to reduce the risk of, or prevent the development of any other dangerous diseases.

Get Rid of Toxic Products

You should remove any products that are delivered in cans. Most cans contain a lining of BPA, which is a known endocrine disruptor. Avoid canned soup, beans, oven cleaner, hairspray, shaving cream, and deodorant.

Eliminate Anti-Bacterial Products

Anti-bacterial products usually contain triclosan, which is an antimicrobial that disrupts your endocrine system and contributes to chronic inflammation.

Get Rid of Synthetic Fragrances

Many of the over 500 chemicals that are used to make fragrances are neurotoxic and could have a poisonous effect on the brain. Avoid candles, fabric softener, laundry detergent, air fresheners, room deodorizers, plugins, and cosmetics with synthetic fragrances.

Add Avocados to Your Diet

Avocados are rich in healthy fats such as lutein and oleic acid, as well as Vitamin to alleviate joint and muscle inflammation. These powerful anti-inflammatory effects may even counterbalance less healthy food choices.

Add Spices to Your Diet

Spices such as cinnamon, cloves, garlic, ginger, rosemary, sage, and turmeric are all known to have strong anti-inflammatory properties. Daily use of these spices may help fight oxidative stress and whole-body inflammation that could be causing aches in your joints and body.

Get Plenty of Sleep

Sleep is the perfect inflammation remedy. You need to sleep 7-9 hours a night in order for your body to recover from the demands of the day before. A good night’s sleep can reverse the inflammatory response, so you shouldn’t underestimate something as simple as going to bed on time. Invest in the bed and bedding that you find most comfortable: there are some individuals who swear by feather beds, and others who are happiest with just a 100% cotton futon. Remember, you and your health are worth it.

Soak Up Some Sun

It’s important to go outside and soak up some sunshine for a natural source of Vitamin D. Deficiency in this vitamin correlates to increased inflammation.

Get Yourself a Massage

Research has shown that massage therapy produces positive, calculable changes in the endocrine and immune systems, which contributes to decreased chronic inflammation.

Incorporate Fermented Foods into Your Diet

Adding fermented foods such as sauerkraut, kimchi, and miso to your diet supports the natural microbiome in your gut or GI tract, which is where the majority of your immune tissue resides.

Exercise Regularly

Research conducted on individuals over 10 years has shown that, regardless of their weight or BMI, those who engaged in at least 2.5 hours of exercise weekly decreased their inflammation markers by at least 12%. Exercise can take many forms, whether aerobic, cardio, lifting weights, or doing yoga. The point is to do it regularly and consistently to keep your body in great shape.

Do Yoga

By doing yoga poses such as the child’s pose, triangle pose, forward fold, etc., you will help encourage fresh, oxygenated blood flow to your organs, muscles, and joints to reduce anxiety and stress, and reduce overall inflammation within the body.

Lose Weight

Individuals who are overweight tend to have more inflammation. Losing weight through dieting and exercise may help decrease the level of inflammation within their body.

Manage Your Stress Levels

Chronic stress has a positive correlation to inflammation. You can do yoga, set time aside for meditation, use biofeedback or guided imagery, or some other method to help manage your stress throughout the day. The key is to remember that, although you cannot avoid stress in life, you can change how you perceive and respond to stress by learning how to manage it better.

Break Bad Habits

You must break bad habits of overconsumption of alcohol, caffeine, nicotine, marijuana, etc., because they burden and tax your body quite heavily. You should eliminate them, or at least reduce your intake. You should do so gradually in order to help your body better get used to this change. You can also find professional help and/or a support group to help make the transition easier for you and your health.

Consider Fasting

We know that fasting isn’t for everyone. However, research has shown that intermittent fasting is beneficial in part due to the anti-inflammatory effects that this pattern induces. The first step to take is with a 12-hour fast, and seeing how you feel afterwards. This fast means that you can only drink water or black coffee during those 12 hours. Studies have shown that regular intermittent fasting may also improve symptoms of inflammatory bowel syndrome.

Meditation

Due to the important role that stress plays in inflammation, you may want to consider practicing mindful meditation. The mindfulness part is especially important because it plays into affecting your perception of your experiences and how you respond to them.

Control Blood Sugar

It goes without saying that you should avoid alcohol, high fructose corn syrup, hydrogenated oils, refined sugar, and trans fats in your diet. An easy rule to follow is to stay away from simple carbs, which come from white flour, bread, rice, sugar, etc. You should instead eat more lean proteins and fiber-rich whole foods and grains, such as whole wheat. Be sure that a whole grain is listed as the first ingredient on the nutrition label.

Inflammatory Foods to Avoid

  • Alcohol
  • Bacon
  • Deli Meats
  • Canned Foods
  • Canola, Corn, Peanut, Rapeseed, Safflower, Soybean, or Sunflower Oil
  • Dairy
  • Hot Dogs and Sausages
  • Hydrogenated Oil
  • Smoked Meat
  • Soy
  • Peanuts
  • Peppers
  • Potatoes
  • Tomatoes
  • White Flour, Bread, or Rice

Anti-Inflammatory Foods to Add

One of the best ways that you can fight inflammation is through your diet. It’s important that you eat as organically as possible to avoid artificial foods, colors, flavors, or other additives that may contribute to your body’s levels of inflammation.

Fruits

  • Apples
  • Avocados
  • Blackberries
  • Blueberries
  • Cherries
  • Kiwis
  • Lemons
  • Limes
  • Raspberries
  • Watermelon

Vegetables

  • Artichoke
  • Arugula
  • Beets
  • Bok Choy
  • Broccoli
  • Carrots
  • Cauliflower
  • Cucumber
  • Kale

More Vegetables

  • Kelp
  • Mushrooms
  • Onions
  • Peas
  • Sprouts
  • Squash
  • Sweet Potato
  • Zucchini
  • Watercress

Proteins

  • Eggs
  • Chicken
  • Turkey
  • Lentils
  • Legumes
  • Split Peas
  • Legumes
  • Trout
  • Salmon
  • Halibut

Nuts and Seeds

  • Almonds
  • Cashews
  • Walnuts
  • Brazil Nuts
  • Macadamia Nuts
  • Hemp Seeds
  • Ground Flax Seeds
  • Chia Seeds
  • Sunflower Seeds

Grains

  • Black Rice
  • Buckwheat
  • Millet
  • Quinoa
  • Sorghum
  • Wild Rice

Oils

  • Grapeseed Oil
  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Toasted Sesame Oil
  • Walnut Oil
  • Flax Seed or Hemp Seed Oil (no heat)

Condiments

  • Apple Cider Vinegar
  • Raw Cacao Powder
  • Fresh or Dried Herbs
  • Carob Powder
  • Almond, Walnut, or Cashew Butter
  • Sunflower Seed Butter

Beverages

  • Seltzer
  • Coconut Water
  • Purified Water
  • Green Tea
  • Herbal Tea
  • Yerba Mate Tea
  • Medicinal Tea

Dr. Galland’s TLC

True Liposomal

TLC is a proprietary blend of Black Cumin Seed with its most prominent and potent ingredient, Thymoquinone, as well as Curcumin and Luteolin. This blend is designed and manufactured with Liposomal Technology to help promote a healthy inflammation response in the body.