9 Ways to Fight Inflammation
July 18, 2023
It’s everywhere on social media – how to eliminate inflammation. Controlling it may be more important than you know.
Did you know chronic inflammatory diseases are the most significant causes of death in the world? Worldwide, three of five people die from chronic inflammatory diseases like stroke, asthma, rheumatoid arthritis, heart disease, cancer, obesity, and diabetes. And those numbers are growing!
How to Protect Yourself
There are several common-sense things you can do to protect yourself against inflammation:
- Get some sleep. You should try to get seven to nine hours of sleep a night. Sleeping less can trigger your body to become inflamed. A good night sleep usually involves going to bed and getting up at the same times, turning off screens before you lay down, and sleeping in a dark, slightly cool room.
- Get some exercise. Just 20 minutes of moderate exercise can prevent inflammation. Ideally, try to get 30 minutes of physical activity a day, at least five days a week.
- Put more spice in your life. Studies show that spices like turmeric, rosemary, cinnamon, cumin, and ginger may slow down processes in the body that can lead to inflammation.
- Skip a few meals. Research suggests that periodic fasting offers anti-inflammatory benefits. One easy way to fast is by limiting the hours you eat every day.
- Eat your greens. Leafy greens like spinach, kale, chard, arugula, endive, turnip greens, beet greens, and collard greens all contain vitamins and other nutrients found to reduce chronic inflammation.
- Try Yoga. This ancient Indian practice focuses on breathing. It also helps lower stress-related hormone cortisol levels and helps alleviate depression, anxiety, and symptoms of inflammation, such as high cholesterol and unstable blood sugar levels.
- Ease up on alcohol. Too much alcohol can trigger inflammation, which can damage tissues and organs. If you drink at all, do so in moderation. The Centers for Disease Control and Prevention recommends one drink a day for women and two for men.
- Lose some weight. Obesity is linked to inflammation. Losing extra pounds reduces inflammation and your risk for weight-related conditions, including heart disease and hypertension.
- Drink green tea. Studies have shown that green tea has anti-inflammatory benefits.
Get the Care You Need
If you’re concerned about chronic inflammation, talk to your doctor about what you can do to protect yourself. If you don’t have a doctor, Grady can help. Book your appointment online at gradyhealth.org, use MyChart, or call (404) 616-1000. We’ll arrange an appointment at one of our neighborhood centers. Doctors there can treat most conditions and provide access to Grady’s unparalleled medical specialty expertise.