Inflammation-Lowering Lifestyle: 8 Daily Habits to Adopt
Your lifestyle is the BIGGEST influencer over your levels of inflammation. In fact, you'd be surprised how many health issues resolve themselves just by changing lifestyles. From the foods you eat to the quality of your sleep and the stress management techniques you employ, every aspect of your daily routine can either fuel inflammation or work to calm it.
Here are 8 daily habits I’d highly recommend to help reduce inflammation:
1. Prioritize Quality Sleep:
Quality sleep is essential for regulating inflammation and supporting overall health. Aim for 7-9 hours of uninterrupted sleep each night, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and conducive to rest.
2. Stay Hydrated:
Proper hydration is key to maintaining optimal bodily functions, including inflammation regulation. Aim to drink plenty of water throughout the day, and consider incorporating hydrating foods like fruits and vegetables into your diet.
3. Eat a Balanced Diet:
Focus on incorporating anti-inflammatory foods into your diet, such as fruits, vegetables, whole grains, and healthy fats like olive oil and nuts. Limit processed foods, sugary snacks, and excessive red meat consumption, which can contribute to inflammation.
4. Manage Stress:
Chronic stress can trigger inflammation in the body, so it's essential to find healthy ways to manage stress levels. Practice relaxation techniques like deep breathing, meditation, yoga, or engaging in hobbies and activities you enjoy.
5. Stay Active:
Regular physical activity helps reduce inflammation and supports overall health. Aim for at least 30 minutes of moderate exercise most days of the week, whether it's walking, cycling, swimming, or practicing yoga.
6. Soak Up Morning Sun:
Expose yourself to natural sunlight in the morning to help regulate your circadian rhythm and boost vitamin D production. Vitamin D plays a crucial role in immune function and has anti-inflammatory properties. Aim for 10-15 minutes of sunlight exposure without sunscreen, if possible.
7. Daily Saunas:
Regular sauna sessions can help promote detoxification, improve circulation, and reduce inflammation in the body. Saunas induce sweating, which helps eliminate toxins and metabolic waste products, while also stimulating the release of endorphins, our body's natural painkillers.
8. Try Ice Baths:
Contrast therapy, alternating between hot and cold treatments, can help reduce inflammation and promote recovery after intense physical activity. Ice baths, in particular, are known to constrict blood vessels and decrease metabolic activity, reducing swelling and inflammation in muscles and joints.
If you’re looking to further reduce inflammation, consider Resveratrol! Resveratrol is a natural compound found in certain plants and foods like red grapes, peanuts, and berries, and it is incredible for your health, especially when it comes to dampening inflammation! Here are four key benefits of resveratrol supplementation:
Reduces Inflammation: Resveratrol inhibits inflammatory pathways in the body, helping to alleviate symptoms of chronic inflammation and associated conditions like arthritis and heart disease.
Protects Heart Health: Resveratrol supports cardiovascular health by reducing inflammation, improving blood flow, and protecting against oxidative stress and plaque buildup in the arteries.
Supports Brain Function: Studies suggest that resveratrol may have neuroprotective effects, helping to preserve cognitive function and reduce the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
Anti-Aging Benefits: Resveratrol's antioxidant properties help neutralize free radicals and protect against oxidative damage, potentially slowing down the aging process and promoting longevity.
The appropriate dosage of resveratrol can vary depending on factors such as age, health status, and specific health goals. However, typical dosages range from 100 milligrams to 500 milligrams per day for general health maintenance and inflammation management. My favorite form of resveratrol can be found here from Designs for Health.
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Still Need Some Help?
If you’re suffering from chronic inflammation and don’t know where to turn next, schedule a discovery call with me to discuss the best path to healing!
