Excess inflammation can cause major issues in our body and may destroy our efforts toward beautiful skin and a fit physique. Our 24-7 workweeks, lack of sleep and high stress levels can dramatically raise inflammation in the body and leave us looking and feeling completely worn out. No matter how many products we use to improve our appearance or what types of workouts we accomplish, we'll never fully look our best if we don't take care of what is going on inside the body.
Inflammation is part of the body's immune response and it's initially beneficial in the healing process. It helps heal wounds and protects the body from environmental factors. Additionally, an inflammatory response takes place during exercise to help the body adapt. These issues come into play when we are over taxed and acute inflammation (healthy, necessary) leads to chronic inflammation (where all the problems take place).
Chronic inflammation comes about from our lifestyle. If we over exercise, over eat, get lack of sleep and live a stressful life, we most likely have excess inflammation. This alone could be sabotaging our health goals. Thankfully, there are a number of ways to reduce and manage inflammation at a healthy level. Check out my top tips below!
Consume Ginger and Turmeric
These ancient herbs have been shown to place a significant role in lowering inflammation. I try to incorporate these ingredients into my meals as much as possible. They are great in stirfrys, roasted veggies and soups.
Fish Oil
Load up on Omega 3’s. “Scientists form Ohio State University Center for Clinical and Translational Science reported on a study in the journal Brain, Behavior and Immunity that the daily consumption of fish oil, omega-3 reduced both inflammation and anxiety in a group of young healthy people.” – Medical News Today
Get 8 Hours of Sleep
A good night’s rest has been stressed over and over again, but there is actually a chemical response happening inside the body that is important for reducing inflammation. “A new study in the journal Sleep shows that sleep duration is associated with changes in the levels of specific cytokines that are important in regulating inflammation. The results suggest that inflammation may be the pathway linking extreme sleep durations to an increased risk for disease.” – Science Daily
Don’t Over Exercise
I am 100% guilty of this! I always think it is better to do more than less but definitely not in this case. We have to give our body time to recover in order to see beneficial gains and reduce the inflammation that comes from exercise. Try to switch up the workouts everyday so you are not taxing the same muscles, and be sure to take days off. I know it’s hard but worth it!
Get Cold
Applying ice or sitting in cold water causes inflammation to go down. If you are applying ice, be sure to put a wrap or towel underneath to avoid ice burn. I force myself to sit in cold water for 20-minutes. It is brutal but it works wonders.
Meditate
This ancient practice has major benefits for reduces cortisol levels. Even if it's just a few minute of deep breathing, you will begin to change your overall state and significantly reduce stress. The practice of becoming present and deepening your breath calms the mind while reducing inflammation in the body. Start with 5-minutes a day and work your way up.
Hold a few yoga poses
Meditation and yoga go hand in hand. The deep breathing combined with yoga postures boosts seratonin, reduces pressure on the joints, improves confidence and lower inflammation.