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Unless you’ve been living off the grid for the past few years, you’ve probably heard about inflammation and how it can harm your health. An insidious health problem that’s become pervasive in our society, inflammation can range from mild to severe—causing symptoms anywhere from weight loss resistance and hormone imbalances to chronic fatigue and autoimmune disease.
At the end of the day, it’s up to us to make sure we keep our inflammation levels in check by making healthy lifestyle and dietary choices. Regardless of whether you want to prevent chronic inflammation or heal from it, you’ll benefit from incorporating these nine anti-inflammatory practices into your lifestyle today:
Meditation is one of the easiest ways to tackle chronic stress, which can contribute to unnecessary inflammation in the body. And I’m not talking about 30 minutes a day, either. Even five minutes will make a difference. Research has shown that a meditation practice can help decrease pro-inflammatory cytokines such as TNF-a and IL-6
CBD interacts with a larger system in the body called the endocannabinoid system, which is intricately involved in the inflammatory response and the immune system (2). CBD can be taken daily as a sublingual oil or supplement capsule (if you want to learn more about how it fights inflammation, c. If you’re looking for a little extra anti-inflammatory support, it’s a great place to start.
The list of yoga’s benefits is long. In fact, it’s practically endless and includes improved flexibility and reduced chronic pain) as well as lower inflammation levels. One study even showed that men and women who practice yoga for an hour a day have significantly lower TNF-a and IL-6 levels. If you want to reduce inflammation and get in shape at the same time, yoga might be for you.
Also known as the “wandering nerve” the vagus nerve plays a major role in the communication between the gut, brain, liver, heart, and lungs. Stimulating this nerve—which you can do by slow breathing, singing, or deep humming—has been shown to lower a pro-inflammatory cytokine called TNF in patients with rheumatoid arthritis as well as alleviate inflammation-related health issues like depression and inflammatory bowel disease.
Wine lovers, I have great news! Red wine is rich in polyphenols like resveratrol, which can reduce inflammation by lowering TNF-a and CRP. A glass of wine a day may give you some anti-inflammatory benefits, but if you really want to get the full benefits of resveratrol, it’s best to forego the alcohol (which can be inflammatory) and take it in supplement-form.
We all know that adequate sleep helps us feel optimal, but it also combats unhealthy levels of inflammation. In fact, a two-hour nap has been shown to significantly lower IL-6 levels that were elevated from lack of sleep the night before . If you want to fight inflammation you can start tonight by turning off all electronics 2 hours before bed. As an added bonus, adequate sleep can also help you maintain a healthy weight and reduce brain fog and fatigue. Sounds like a win-win, doesn’t it?
Did you know that physical touch can stimulate the release of oxytocin from your brain’s pituitary gland? It’s true. Oxytoxin is known as the “love hormone” and is released when we hug, kiss, cuddle, and yes—have sex. Research has shown that the love hormone lowers IL-6 and boosts T-regulatory cells, which can also help lower inflammation.
It’s common to talk about foods that help fight off inflammation, but not as many people talk about how not eating at all for periods of time can also benefit us. Intermittent fasting has been linked to a decrease in inflammation-related health conditions like asthma, lupus, and IBS.
Limiting your food intake for extended periods of time does wonders for lowering inflammation, by reducing pro-inflammatory cytokines. In fact, fasting has been linked to a decrease in inflammatory conditions such as asthma and autoimmune conditions like lupus . Start by simply leaving 14-hours between dinner and breakfast the next day and see how you feel.
While exercise can actually trigger inflammation in the short-term, it can decrease it in the long-term. In fact, 20 minutes of exercise has been shown to suppress inflammatory markers Anything that gets your heart rate up can be considered exercise, including walking, biking, and even gardening—but cardio exercises like HIIT training have demonstrated exta anti-inflammatory properties.
There are so many ways to fend off chronic inflammation, so just choose one (or a few) from the list above and kiss, exercise, sleep, or CBD your inflammation goodbye.
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