Ease Inflammation with your daily habits

Inflammation helps your body in fighting infection and also in healing. 
But too much of inflammation for too long can push the immune system to attack healthy organs and tissues. 
This can lead to heart disease, diabetes, cancer, arthritis, and irritable bowel diseases. 
Luckily, your daily habits can help ease inflammation. 

Get Enough Sleep
If you are sleep deprived, your body may kick inflammation up a notch. 
Try to get 7 to 9 hours of restful sleep. 
Try and get to bed and wake up at the same time.
Keep your bedroom cool, dark and quiet for quality sleep.

Go for a Walk
A brisk walk of as little a 30 minutes or 20 minutes of moderate exercise can help reduce harmful inflammation in the body. 
Health guidelines call for 30 minutes of physical activity a day, 5 days a week. 

Spices are Good
Studies on turmeric, rosemary, cinnamon, cumin, and ginger show they may slow down processes in your body that lead to inflammation.  Dial up the flavors in your dishes and give your health a boost by trying out some of these spices.​
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/ 

Fasting is good for you
Research shows intermittent fasting may be more than just a fad. 
Eating only during a fixed window of time each day can have anti-inflammatory effects. 
It's ideal to stop eating by 6 pm daily till the next breakfast.
https://www.cell.com/cell/fulltext/S0092-8674(19)30850-5 

Greens are good for you
Greens are good. 
Include in your diet greens like spinach, fenugreek leaves, lettuce, broccoli etc. 
As they have antioxidants and other compounds that can help reduce inflammation and keep day-to-day damage to your cells to a minimum.

Yoga and Meditation
Yoga and meditation focuses on breathing. 
When yoga is a regular part of your routine, you may also feel less depressed, less anxious, and have fewer symptoms of inflammation, better cholesterol &  blood sugar levels.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483482/ 

Go Easy on Alcohol
Too much alcohol can raise toxin levels in your body. 
This turns on inflammation, which can damage tissues and organs. 
If you drink at all, do so as less as possible.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2842521/ 

Reboot your diet
Throw out foods like refined carbohydrates, red meat, sugars, fried food from your diet as they can raise inflammation in your body. 
Replace these with healthy inflammation fighting foods like vegetables, fruits, whole grains, lean meat and fish etc. 
Include in your diet inflammation reducing foods like tomatoes, berries, nuts etc. 

Shed the excess weight
If you are carrying some extra weight, then losing it could ease inflammation as excess weight can make inflammation worse. 
That’s part of the reason obesity and overweight are risk factors for so many health conditions. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5507106/ 

Let your tea be green
Swap your morning cup of coffee with a cup of green tea. 
It’s packed with compounds known as polyphenols that fight off free radicals that help reduce inflammation.
You need not completely go off coffee but swap a few cups of coffee for green tea. 
https://pubmed.ncbi.nlm.nih.gov/27634207/ 

Stop Smoking
One of the many harmful effects of smoking is that it causes high levels of inflammation in the body. 
Decide to quit it and sticking to that decision will do your body good. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1160597/ 

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​