I’ve had lupus for 7 years now and struggle with inflammation. I know how it can be difficult to do some of the below because we’re human and change can be difficult. But I promise you, it is so worth it!
Your immune system protects you from germs and other foreign substances that could make you sick by making parts of your body heat up and swell. However, sometimes it goes too far. That’s when such inflammation become chronic as a response to stress, junk food, or other lifestyle triggers. This chronic inflammation is associated with many serious health issues, including diabetes, heart disease, certain cancers, arthritis, fatigue, and depression. To reduce your risk, you may need to change your diet and other daily practices. Start with these ideas for following an anti-inflammatory lifestyle.
Food as Medicine
- Focus on plants. Most vegetables and fruits are rich in protective compounds like antioxidants and polyphenols. Load up on kale, berries, and citrus fruit. Some vegetables like asparagus and sweet potatoes also serve as prebiotics that help your gut and lower inflammation. Incorporate turmeric and ginger into your food as they reduce inflammation.
- Limit refined carbohydrates. Because foods like white bread and snack cakes have been stripped of fiber and nutrients, they encourage chronic inflammation and weight gain. Steer clear of these as much as possible.
- Steam and grill. How you cook is as important as what you cook. Instead of frying with oil, try steaming with water or grilling with dry heat.
- Drink coffee. Drinking coffee in moderation can provide beneficial polyphenols. Be careful what you pair with your coffee though. Those flavored coffee creamers are full of artificial thickening agents and sweeteners.
- Add garlic*. Many natural seasonings have anti-inflammatory properties. Spread roasted garlic on bread or add it to mashed potatoes and homemade pizza. *Be careful if you have lupus as garlic has been listed as one of the foods that can cause flare ups. Always do what is best for you.
- Choose healthy fats. Not all fats are created equal. Monounsaturated and omega-3 fats help to decrease inflammation. Good sources include olive oil, nuts, and fatty fish. By contrast, saturated fats aggravate inflammation, so go easy on the red meat and whole fat dairy products. Avoid trans fats.
Other Lifestyle Changes to Reduce Inflammation
- Lose weight. While you can experience chronic inflammation even if you’re thin, maintaining a healthy weight makes you less vulnerable.
- Exercise regularly. I know this can be difficult if you already deal with chronic pain and inflammation, so be sure to discuss with your doctor which kind of exercise is best for you. Walking and yoga (especially restorative yoga) are better for those who already suffer from inflammation.
- Stay hydrated. Water is essential to life, so be sure to drink up. Quench your thirst with plain water and tea instead of soda and juice.
- Brush and floss. Bacteria from your mouth and gums can travel to the rest of your body. Aim to brush and floss for at least 2 minutes twice each day.
- Use natural cleansers. Check the labels on your household cleaners and personal beauty products. You may be able to avoid potential toxins by buying organic brands or using plain vinegar and baking soda.
- Quit smoking and limit alcohol. Tobacco and alcohol aggravate inflammation. Many adults need more than one attempt to become tobacco-free, and combining nicotine therapy with counseling may lead to success this time. If you need help with either kicking the nicotine or alcohol, be sure to reach out to someone.
- Check your medication. Some over-the-counter and prescription drugs have side effects that reduce inflammation. If your doctor recommends that you take aspirin daily or prescribes statins to lower your cholesterol, you can consider this a bonus.
- Add supplements. Supplements of turmeric, ginger, CBD, and fish oils help reduce inflammation. Be sure to check with your doctor for any contraindications to medications you may currently take.
- Sleep well. Most adults need about 8 hours sleep to keep their minds and bodies strong. Go to bed and wake up on consistent schedule and keep your bedroom dark and quiet.
- Relax and refresh. Managing stress plays a major role. Find a relaxation practice that works for you such as daily meditation or taking long walks. You can reduce chronic inflammation by watching what you eat and drink and making other positive lifestyle choices. Protect your well-being and support healthy aging by bringing chronic inflammation under control.
You can manage your inflammation. Start out slow adding one thing at a time. Please be sure to check with your doctor before adding any supplements or exercise to your daily routine. Here’s to better health for us all!