Amazing Ways To End Painful Inflammation Without Side Effects
What do all of the following have in common: diabetes, cardiovascular disease, Alzheimer’s, and cancer? What scientists are discovering is that all these conditions involve lots of inflammation. When you scrape your leg you can see inflammation on the surface. The very same type of inflammation can happen on the inside as well, hidden from view. It’s actually part of the healing process. But when it becomes chronic, it can not only be painful, but deadly.
Many men try to reduce inflammation with drugs. But unfortunately those drugs aren’t safe nor effective at dealing with chronic inflammation. So a much smarter move, and a way to regain control over your own health, is to live an anti-inflammatory lifestyle. An anti-inflammatory lifestyle is one that includes the foods, supplements, and activities that potently reduce inflammation. I’m going to give you a plan for success in what follows.
Sleep Restores Balance
We live in a culture that is increasingly competitive. Sleep has fallen by the wayside. But by missing out on even just minutes of needed sleep each night, you can rob your body of one of its most potent anti-inflammatories.
The statistics are clear. Men who sleep less than they need to are at a much higher risk of all the diseases associated with inflammation. In fact, even if you did everything else correctly, if you consistently sleep too little, you could be setting yourself up for a heart attack or cancer.
How much sleep do you need? The easiest way to know is to let your body tell you. Go to bed early in the evening, and stay in bed in the morning until you feel well rested. Turn off the alarm clocks. In fact, getting rid of clocks in the bedroom altogether may improve your sleep.
Of course, some men have deprived themselves of sleep for so long that they don’t have any clue what enough sleep is. If you’re one of those men, here’s a clue. According to every single study that has been done on the matter, men need at least 7 hours of sleep every single night. Some men will need up to 9 or more hours every night. And a consistent sleeping schedule is best. So make time for one of the most important activities you can do for your health: sleep.
The Right Exercise Helps, The Wrong Exercise Hurts
We’ve covered the topic of exercise in previous articles. So this won’t be news to you. Some types of exercise are good for you and can reduce inflammation. But other types - many of the popular types, in fact - can increase inflammation in the body.
Endurance-style exercise that keeps your heart rate elevated for more than half an hour at a time is the worst type. It is shown to increase inflammation in the body. And that increase in inflammation lasts for long after the exercise session. So if you are in the habit of running for an hour each day, you might want to switch to a better style of exercise.
The right types of exercise fall into two categories. One category is low intensity movement. Studies show that daily low intensity exercise such as casual walking can dramatically improve many aspects of health, including reducing inflammation. The other category is high intensity exercise for short periods of time. For example, sprints for a minute at a time with a minute or two of rest in between (and for no longer than half an hour) can reduce inflammation. Likewise, high intensity resistance training (such as lifting weights) can also reduce inflammation when done safely and for short periods of time.
Dietary Changes To Reduce Inflammation
Anti-inflammatory diets are popular these days. It seems that everyone is hopping on the bandwagon, proposing generally ultra restrictive diets that supposedly will reduce inflammation. Unfortunately, most of those diets are based on bad science or no science. They tend to be based on ideological reasons instead of having practical value. And ultimately, they become so restrictive that it becomes difficult to enjoy what you eat and eat enough.
Ironically, many of the foods that so-called anti-inflammatory diets restrict aren’t inflammatory. In fact, many are actually anti-inflammatory! Plus, calorie restriction, which is the result of most such diets, ends up increasing inflammation. So please don’t be duped into following those fad diets. Instead, I’m going to share with you a few simple and enjoyable dietary changes that you can make that are scientifically proven to reduce inflammation.
One of the main culprits of inflammation is excess polyunsaturated fat. So to reduce inflammation, reduce seed oils such as soy, corn, and canola. That may sound somewhat restrictive, but let’s face it, those oils are disgusting. Meanwhile, natural dietary fats such as butter, coconut oil, olive oil, beef fat, and even lard are all neutral or even mildly anti-inflammatory. So swap natural, traditional, delicious dietary fats in place of industrial seed oils.
Many so-called anti-inflammatory diets recommend eliminating meat from the diet. There is no basis for that. Meat is not any more inflammatory than any other protein source, but it is a lot more nutritious. Meat provides necessary B vitamins and minerals that aren’t found in most other foods. So eating meat is a valuable part of a healthy diet. However, to make meat anti-inflammatory, eat more gelatinous meats. That includes the skin of poultry, bone broth, and oxtail soup. You can also pick up some powdered, unflavored gelatin and include that in soups and stews or make gelatin fruit desserts. Gelatin in these foods provides anti-inflammatory amino acids to balance the slightly inflammatory amino acids in any complete protein.
Eat more fruits and vegetables. Fruits and vegetables contain many anti-inflammatory compounds. For example, grapes, apples, onions, and many other fruits and vegetables contain quercetin, which is a potent anti-inflammatory. Tomatoes, watermelon, papaya, and guava contain lycopene. Berries contain anthocyanins. Red grape skins contain resveratrol. And many other foods like beets, leafy greens, pomegranate, and brassicas have been studied and found to contain other types of anti-inflammatory compounds. Companies have isolated many of the compounds and sell them as supplements. But the evidence is that natural foods are a better source. So instead of popping pills, eat more fruits and vegetables.
And spice up your food with anti-inflammatory spices such as ginger, turmeric, garlic, cayenne, clove, and black pepper. In fact, almost all culinary herbs and spices have some anti-inflammatory effects, including basil, rosemary, thyme, and so on. As with the compounds found in foods, companies have isolated some of the compounds from herbs and spices and sell them as supplements. But studies show that eating small amounts of nature spices in food may be more effective than supplements.
Finally, here are a few more suggestions for natural ways to reduce inflammation. Natural sunlight is anti-inflammatory. Exposing both your skin and your eyes to natural sunlight offers benefits. So get outside regularly in the sun without sunglasses and without wearing sunblock. Regular, moderate amounts of sunlight are best.
And furthermore, some natural herbal supplements have been shown to reduce inflammation. Some, such as ginger, turmeric, and cayenne are best in small amounts with food. But some aren’t very enjoyable as food and yet are proven to be effective. One of the herbs that has been studied the most in this regard is called boswellia.
Chronic inflammation has been implicated in many diseases. To project your health, keep chronic inflammation to a minimum using natural lifestyle changes. Ensure that you get adequate sleep and that you exercise in the right ways - not the wrong ways. And make minor and enjoyable changes to your diet to reap the anti-inflammatory benefits.
Do these simple things, and you will be building long-lasting health. You may notice that you start to feel better, have more energy, and are able to enjoy your life more with each day.