Inflammation is part of the body’s immune defenses. It occurs when you get a cut or a burn, so a part of your body swells and you feel pain. These exterior signs of acute inflammation indicate the beginning of the healing process.
Sometimes, however, the body mistakenly identifies its own tissues or cells as harmful, resulting in chronic diseases, such as heart disease, type 2 diabetes and high blood pressure.
The treatment for inflammation will depend on the underlying cause. For instance, low-dose GcMAF powder may be given to kids who are prone to coughs and colds whereas topical medications may be applied for chronic and acute inflammation of the skin. In some cases, lifestyle changes will be recommended along with medical treatments.
See your physician for an accurate diagnosis of your condition to determine an appropriate course of treatment. But along with medical insight and guidance, you’ll likely need a change in your everyday habits to fight against bacteria, viruses and other organisms that could cause infections.
Here are 10 practical ways to manage inflammation.
1. Exercise routinely.
Moderate exercise can make a world of difference for your health and well-being. You don’t even need to spend too much time on it; 20 minutes of aerobic exercise every day can reduce and prevent inflammation.
Brisk walking, cycling and swimming are just some of the simple exercises that help boost the production of hormones that regulate inflammation. A recent study published in The Harvard Gazette shares how regular exercise activates immune cells that fight inflammation.
If you’ve been inactive for a long while, it’s not too late to start. Work your way up to a 20- or 30-minute routine with an easy five-minute walk every day.
2. Enjoy fatty fish twice a week.
Tuna, halibut, sardines and salmon aren’t just delicious when prepared the right way. They’re also rich in omega-3 fatty acids, which disrupt the production of chemicals that cause inflammation.
Adding omega-3s to your diet may even lower your risk for stroke and a kind of inflammation associated with Alzheimer’s disease.
3. Eat more fiber.
Seventy per cent of your immune system is in the gut microbiome. If the immune system responds too long and too often to what you eat and environmental factors, it affects the bacterial community living in your gut. This creates an imbalance that prevents your body from producing vitamins, managing your metabolism and protecting you from infections.
The overall outcome is chronic inflammation. You might experience headaches, brain fog (you’re unable to focus), skin rashes or joint pain.
Fiber is critical to maintaining gut health. Eat more of it, and you’ll keep your gut healthy naturally. Some examples here are not only rich in fiber, but they’re also considered prebiotic food. Prebiotics feed the gut microbiome:
- Whole grain
- Flax seeds
- Chia seeds
- Legumes (e.g., lentils, chickpeas)
- Fruits
4. Try supplements.
Consult with your physician about taking the right supplements to prevent or manage inflammation.
If you’re not getting enough omega-3 fatty acids in your diet, consider taking them in supplement form.
One other supplement to consider is a MAF supplement, which leverages Gc protein-derived Macrophage Activating Factor, or GcMAF, to support immune health. These supplements typically come in enteric coated capsules, which don’t break down in the stomach acid. This allows the supplement to reach the gut intact, activating a large collection of macrophages, which manage the body’s immunity and generate defenses.
Providers of high-quality MAF supplements, like MAF Supplies, list the following benefits of the dietary supplement:
- Immune system activation
- Optimization of brain activity
- Protection against diseases
- Better energy
5. Maintain good dental hygiene.
Oral health affects your overall health in a big way. When bacteria stays on or between the teeth, your gums become inflamed, making it easier to develop an infection that could also spread to other parts of your body. Bacteria can travel to the lungs, heart and even the brain.
So brush your teeth twice a day, and floss at least once a day. Don’t forget to see your dentist twice a year to ensure good oral health.
6. Choose anti-inflammatory herbs.
Did you know that certain herbs can prevent inflammation, while amping up the flavour in your food?
Take for instance, ginger. Its anti-inflammatory properties have helped improve the quality of life for people with psoriasis, rheumatoid arthritis and ulcerative colitis. Turmeric has also shown efficacy in reducing symptoms for arthritis, inflammatory bowel disease (IBD) and psoriasis.
7. Avoid food and drinks that cause inflammation.
Highly processed and packaged food products may be convenient, but they can wreak havoc on your health. Processed meat, soda, white bread and food products with saturated and trans fat content worsen inflammation.
8. Manage stress.
Stress is unavoidable, but you can manage it. Practice deep breathing exercises and mindfulness techniques, like yoga and meditation. These simple practices can reduce low-grade inflammation due to stress in adults.
9. Get a good night’s sleep.
When you haven’t slept, you’re not only cranky in the morning. Lack of sleep also increases inflammatory substances in the blood. Make sure to get 8 hours every night because this habit has helped reduce the risk for chronic diseases, like dementia.
10. Quit smoking.
If you relieve stress by lighting up, you might be adding fuel to the fire. Smoking can trigger inflammation in the body, aside from creating a long list of other diseases in the long run. Quitting is rarely easy, so consider getting support from a professional.
Managing inflammation takes consistency, awareness and discipline. Try small but sustainable changes to your daily routine. This way, you protect your health and support your body’s natural healing process without a struggle.