Inflammation is the body’s natural response to cell damage. In this scenario, the immune system triggers a response (inflammation) to repair the damage. Hormones like cortisol, serotonin, and estrogen significantly impact the immune system, so inflammation is often a side effect when they’re out of whack. It is a normal response that shows your body knows something is awry. However, it can be uncomfortable and even painful for some people.
Here are some tried and true methods of combating inflammation by listening to your body, nourishing it properly, and making other changes to lessen your risk in the future.
How to Reduce Inflammation in the Body
If inflammation has become a problem for your health, you’re likely searching for things you can do to combat this condition, so your body can get back to its healthy state.
Fortunately, there are many lifestyle and dietary choices to be made that can help with inflammation by correcting hormonal imbalances.
01. Maintain a Healthy Weight
Hormones help facilitate the metabolism and are closely associated with appetite and fullness. There are at least nine hormones that impact weight, and many of them can be managed through healthy eating and exercise to maintain a healthy weight.
02. Exercise Regularly
Exercise helps decrease estrogen levels in the body, particularly in the form of strength training and cardio. Regular exercise also affects dopamine, serotonin, and testosterone, which are beneficial in correcting hormonal imbalances.
03. Limit Alcohol & Quit Smoking
Most alcoholic beverages are inflammatory, so limiting those drinks is a wise choice for your health, particularly if you’re dealing with chronic inflammation. Regular or heavy alcohol consumption interferes with the body’s natural defenses against bacteria. This often leads to inflammation as the liver struggles to detoxify bacterial components.
Smoking can also play a role in inflammation. Those who quit smoking often show reduced markers of inflammation in the body.
04. Manage Stress Levels
It’s amazing how much stress can impact the human body in a negative way. When we’re stressed, our bodies release cortisol in a flight or fight response mechanism.
In a stressful time, the body shifts into survival mode, and various internal systems (gastrointestinal, particularly) become compromised. This can leave the immune system more vulnerable to infection and inflammation as the body works to support the cortisol levels above all else.
05. Improve Sleep Habits
Proper sleep can improve various facets of our mental and physical health, hormones being one of them. Getting good sleep each night helps to produce and regulate the hormones your body needs to function properly.
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06. Avoid Inflammatory Foods
It’s important to know the foods you may be eating that are causing harm. Common inflammatory foods include:
- Red meat, processed meat
- White bread and pasta
- Fried foods like French fries and donuts
- Soda, sports drinks, non-dairy creamer
- Foods with added sugar, like syrup and candy
Nutritious Foods that Reduce Inflammation
There are many anti-inflammatory drinks and foods that may have a positive impact on inflammation and, in some cases, reduce it entirely. Common anti-inflammatory foods include:
- Leafy greens (spinach, kale, arugula)
- Broccoli, cauliflower, Brussels sprouts
- Fish, including tuna and salmon
- Seeds and nuts, like flax, chia, and almonds
- Fruits, including apples, berries, pomegranates, and grapes
- Olive oil and turmeric
Anti-inflammatory drinks include:
- Green and black teas
- Orange juice
- Green juice
- Beet juice
- Pomegranate juice
- Milk
With love and wellness,
Marcey 💖 XOXO
DISCLAIMER: The content in this blog is for informational purposes only. And not intended to diagnose, treat, cure, or prevent any medical condition or replace your healthcare professional’s advice and guidance. If you suspect a medical condition, please seek medical attention immediately.
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