Inflammation goes beyond problems with your muscles and other connective tissues.
You may be surprised to know that inflammation is also linked to obesity, cardiovascular problems, ageing, arthritis, cancer and other serious health complications. Above all, chronic inflammation, is also one of the most threatening problems present and hence can be termed as a “secret killer”. Further, inflammations can make your daily life difficult due to persistent pain. Therefore, if you want to stay healthy, fit and happy, your main goal should be to stay miles away from inflammations.
1: Balance essential fatty acids
If the count of omega-6 fatty acids is above the level of omega-3 fatty acids in your body, then there is an increased chance of inflammation in your body. Hence, strike a balance between both the fatty acids in your body, to avoid health issues – says Dr. Sunesara. For a balance between both acids eat a lot of fresh and unprocessed food as far as possible. Ensure, that you eat at least one source of omega-3 fatty acids in your daily diet to lead a healthy life.
2: Obesity is not good
Keep a constant check on your body weight and Body Mass Index (BMI) – says Dr Sunesara. An unhealthy weight is your biggest enemy towards healthy living. Make sure your BMI range lies in the healthy range. A healthy BMI means a healthy weight, which will keep you away from various health problems caused due to inflammation.
3: Say no to a stressful life
Leading a nerve-racking life due to last minute meetings, submission, relationship problem etc, is a door way to increased inflammation and various health problems in your body. Dr. Sunesara says – when you are frizzled, your body flames up the level or cortisol hormone in your body, which does no good to your body and mind. Besides, at times cotisol helps in reducing inflammation, but it also causes an increase in your blood pressure and heart rate. If this pounds faster for a longer duration, then inflammation may arise.
4: Sleep like a sleeping beauty
Make sure to get good restful 6-7 hours of sleep every night. A good sleep is very essential for the overall health of an individual. A good night’s sleep, ensures regeneration of cells and keeps you fresh during the day. Hence, make sure you do not compromise on your sleeping pattern if you don’t want inflation in the inflammation market.
5: Increase the level of physical activity
Include at least 30 minutes of physical activity in your life. Regular exercising will help to lower inflammation, reduce those extra pounds and will keep your heart ticking at a healthy rate. Start working out or trying brisk walking, to reduce your inflammation risk and to lead a healthy life.
6: Water therapy
Drink sufficient amount of water daily. Water is the best and cheapest source available, to help you lead a healthy life. Water helps to remove toxins from your body and also keeps your heart problems at bay
7: Include nuts in your diet
Nuts are rich in inflammation soothing properties like amino acid, omega-3 fatty acids and arginine. Daily intake of nuts helps in reducing heart problems and other inflammation related disease.
8: Fresh fruits and vegetables
Various fresh fruits and vegetables are rich in various nutrients, minerals and antioxidants. Their richness in antioxidants – an anti-inflammatory property, makes it vital to eat them daily – says Dr. Sunesara. Include at least one fruit daily and color your plate with all types of vegetables.
9: Avoid bad fats
Bad fats like trans-fat have a very bad effect on your inflammation and cholesterol levels. Bad fat starts interfering with your body’s ability to lower inflammation by processing omega-3 fatty acids. Hence, to avoid cardiovascular and other inflammation health problems, stay away from bad fats.
10: Be clever about carb intake
Carbs can help or destroy good health based on their type, quantity and method of preparation. Good carbs such as sweet potatoes, brown rice and whole grains have a low glycemic index, which makes them beneficial for purposes of fighting inflammation. On the other hand, bad carbs such as refined flour have a very high glycemic index and these are known to spike susceptibility toward inflammation. This is due to the spiking of blood sugar irregularities through bad carb consumption. These irregularities may boost inflammation, worsening pain-related ailments such as arthritis and bursitis. Therefore, eat good carbs in moderation, while leaving the bad carbs for occasional consumption only.