When you cut your finger or hurt your knee, your body reacts. Your immune system sends blood cells to the area to repair the damage and fight any possible bacteria or viruses. This causes swelling and tenderness, but ultimately protects you. Normally, the inflammation goes away once it heals.
However, for some people, the inflammation persists and becomes chronic. Since there are no obvious injuries, cuts or bumps, there are no bacteria or viruses to fight. Your body becomes confused and begins to attack healthy tissues. Instead of helping you, your body begins to harm itself.
In many cases, chronic inflammation accompanies other conditions such as arthritis, lupus, and allergies. If you have chronic inflammation, you know that dealing with it is not easy. There are many factors to consider, but these seven best solutions for chronic inflammation and joint health can help.
1. Reduce your salt intake
Too much salt has been linked to a variety of problems, but it can also contribute to chronic inflammation from autoimmune diseases. Two studies published in 2013 found that excess salt activates the immune system. It can promote certain cells designed to fight infection, even if you don’t have one. If there is no infection, those cells could start attacking your tissues. Animal studies showed that mice on high-salt diets were more likely to develop a type of MS. Limit salt to about 1 teaspoon or less a day.
2. Massage
Massage feels good, but it also has very real physical benefits, especially for people with chronic inflammation. Studies show that the pressure and movements associated with massage reduce inflammation. The Arthritis Foundation even recommends massage as a possible therapy to relieve muscle and joint pain, and it is especially effective for low back pain.
3. Exercise regularly
Staying active has many health benefits, and reducing inflammation could be one of them. Being overweight or obese can put a lot of pressure on your internal organs and joints, and it also increases your risk for other chronic disorders. Perhaps the most common association between obesity and inflammation is type 2 diabetes, which causes inflammation internally. Losing weight or simply staying fit will promote overall health and can reduce chronic inflammation.
4. Reduce your stress
You might be surprised to find out how something that looks like psychological stress can also wreak havoc on your physical health. However, stress also releases various hormones that can affect your body. Studies show that constant stress changes the way your immune system responds and even causes more inflammation. Find healthy ways to reduce your stress, and you may notice that you have less inflammation.
5. Eat a diet rich in fruits and vegetables
Another way to effectively manage chronic inflammation and joint pain is to eat an anti-inflammatory diet. The Arthritis Foundation recommends eating lots of fruits and vegetables for inflammation due to rheumatoid arthritis and osteoarthritis. These foods have hundreds of vitamins, minerals, and antioxidants that can help reduce inflammation.
Processed and packaged foods generally have many additives, preservatives, and other ingredients that are harmful to the body. By eating whole foods like fruits and vegetables, you will eat more naturally and improve your overall health as well.
6. Eat natural and healthy fats
Another part of an anti-inflammatory diet involves eating the right types of fats. According to Harvard Health Publications, the fats that come from red meat, margarine, lard, and vegetable oils can contribute to inflammation. In contrast, polyunsaturated fats and omega-3 fatty acids reduce inflammation. Omega-3s help your body make molecules that are your immune system to stop your inflammatory response. You can get these healthy fats by eating more fish, nuts, and seeds, and switching to olive oil.
7. Supplements and herbs
Some supplements and herbs can also reduce inflammation. According to the University of Wisconsin School of Medicine and Public Health, spices such as ginger, rosemary, turmeric, oregano, cayenne pepper, cloves, and nutmeg reduce inflammation. Several studies support these claims, but you may need to do more than simply add these spices to your food.
In the case of turmeric, trials showed that turmeric supplements can effectively reduce joint pain and inflammation, but only in high doses, around 400 to 600 mg two or three times a day, depending on the cause. of inflammation. However, you can buy many spices in capsule form to reap the benefits.
These solutions are natural ways to improve symptoms in many people, but sometimes they are not enough. If you’re having trouble managing chronic inflammation and joint pain, it’s always best to see a doctor. There are some prescription drugs and over-the-counter supplements like Instaflex that can offer instant relief. No one should have to live with pain, but it may take a bit of trial and error to figure out which solution works best for you.