Prioritize sleep! Aim for 7-9 hours of quality sleep nightly. Consistent sleep improves your body’s natural inflammation-fighting processes.
Eat an anti-inflammatory diet. Focus on colorful fruits and vegetables rich in antioxidants, like berries, leafy greens, and brightly colored peppers. Incorporate fatty fish (salmon, tuna, mackerel) twice a week for their omega-3 fatty acids. Limit processed foods, sugary drinks, and red meat.
Exercise Regularly
Engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise weekly. Activities like brisk walking, swimming, or cycling are beneficial. Include strength training twice a week to build muscle mass.
Manage Stress Effectively
Chronic stress exacerbates inflammation. Practice stress-reducing techniques such as yoga, meditation, or deep breathing exercises daily. Consider spending time in nature or engaging in hobbies you enjoy.
Maintain a healthy weight. Excess weight contributes to inflammation. Combine a balanced diet with regular exercise to achieve and maintain a healthy weight. Consult a healthcare professional for personalized guidance.
Stay hydrated! Drink plenty of water throughout the day. Adequate hydration supports various bodily functions, including the removal of waste products that can contribute to inflammation.
Quit Smoking
Smoking significantly increases inflammation. Quitting smoking is one of the most impactful changes you can make for your overall health, including reducing inflammation.
