Are you concerned about inflammation? If you’re not, you probably should be. Health experts now believe chronic inflammation may contribute to a number of serious health conditions such as heart disease, cancer, arthritis, diabetes, and fibromyalgia. So, if you want to stay healthy as you age, you might want to consider adopting some habits to lower inflammation. The following 4 diet and exercise tips are great places to start.
Tips to Lower Inflammation
Become a Fan of Fish
When dining at a new restaurant, do you immediately look for the beef, chicken, or pork selections on the menu? If you can relate, you may want to order a fish entrée next time. Fish is packed with beneficial omega-3 fatty acids. These acids are believed to be effective in decreasing inflammation in the body. According to Catherine Guthrie, “Studies show that people who eat fish regularly are less likely to die from a heart attack or stroke, or develop Alzheimer’s disease.” To get the anti-inflammatory benefits of fish, nutritionists recommend eating it at least 2 times each week. When consuming fish, always prepare it by grilling, broiling, boiling, or baking. Eating fried foods may actually increase the inflammatory levels in your body. Salmon is a great source of omega-3 fatty acids. If you don’t like salmon, you can still get healthy doses of omega-3 fatty acids from:
Go Nuts for Walnuts
Eating walnuts is another one of the diet and exercise tips you should embrace. Like fish, walnuts are also a good source of omega-3 fatty acids. These crunchy treats pack a good punch of protein as well. A handful of walnuts is a great alternative to a bag of potato chips or a pack of cookies at snack time. Some creative ways to add more walnuts into your diet include:
- Sprinkling them on a bowl of oatmeal
- Mixing them into a serving of plain Greek yogurt
- Topping a bed of mixed greens with them
- Combining them with raisons
- Adding them to a fruit salad
Add Color to Your Plate
Colorful fruits and vegetables are loaded with inflammation fighting antioxidants and phytochemicals. When shopping at the supermarket, strive to choose dark shades of these types of foods. For instance, to lower your inflammatory levels, you want to fill your shopping cart with items such as:
- Bell peppers
Besides changing your diet, you need to get moving in order to lower inflammation in your body. To regulate inflammatory levels, experts believe you should exercise moderately for at least 30 minutes a day. However, moderate exercise doesn’t have to limited to your gym routine. On days you don’t make it to the gym, household chores like gardening, scrubbing the floor, and walking the dog count as well. You shouldn’t solely concentrate on cardiovascular fitness either. Strength training is thought to lower inflammation too. When exercising to decrease inflammation, listen to your body by not overdoing it. If you put undue stress on your joints and muscles, you may end up increasing your inflammation instead of lowering it.
Excessive inflammation may lead to a myriad of serious, life altering health conditions. Regardless of whether you are currently healthy or already suffer from an inflammatory related disease, you should be proactive to lower inflammation in your body. The aforementioned 4 diet and exercise tips might assist you in accomplishing this worthy goal.