Understanding & Combating Chronic Inflammation
Inflammation is a natural process by which your body defends itself against infection and heals injuries. However, when inflammation becomes chronic, it turns from a helpful ally into a silent threat, contributing to numerous health issues such as fatigue, joint pain, heart disease, and autoimmune disorders. Fortunately, by making intentional lifestyle and dietary changes, you can combat chronic inflammation and reclaim your health.
What Is Chronic Inflammation?
Unlike acute inflammation, which is temporary and targeted (e.g., redness and swelling after an injury), chronic inflammation is long-lasting and systemic. It can result from poor diet, stress, environmental toxins, or underlying health conditions. Over time, this low-grade inflammation can harm your tissues, leading to serious health complications.
The good news? You have the power to fight back. Below are practical, science-backed strategies to reduce inflammation naturally.
Proven Ways to Reduce Chronic Inflammation
Relax with Epsom Salt or Mustard Baths
Rich in magnesium and sulfate, Epsom salts relieve muscle tension and reduce inflammatory markers. A 40-minute soak can detoxify your body and improve overall well-being. Or, Mustard bath salts for sore muscles, restless nights, aches, stress & tension.
Prioritize Sleep
Quality sleep is crucial for reducing inflammation and promoting recovery. Aim for 7–9 hours nightly and establish a calming bedtime routine.
Stay Hydrated
Drinking enough water supports detoxification and reduces inflammatory signals in the body. Aim for at least 2–4 liters daily, depending on your activity level. Hydrate at the cellular level with electrolytes. Electrolyte drinks replenish vital nutrients and nourish your skin, delivering the ultimate in hydration and a glowing complexion.
Eat More Greens
Leafy greens like kale and spinach are nutrient-dense and rich in anti-inflammatory compounds. Add them to smoothies, soups, and salads for a health boost. Add this simple fix to fill gaps in your nutrition and support a healthier lifestyle.
Or, add Greens™. It’s a delicious, convenient, and nutrient-rich powdered drink that’s perfect for supplementing a busy life. Enjoy phytonutrients from non-GMO green vegetables and superfoods like kale, broccoli, spinach, moringa, chlorella, and spirulina to balance the day. Each Greens™ drink is packed with superfoods, antioxidants, and phytonutrients for better overall health.
Maintain a Healthy Weight
Excess weight contributes to inflammation by putting stress on your joints and releasing pro-inflammatory chemicals. Healthy eating and exercise can help. Incorporating a meal-replacement shake to help with long-term weight loss while nourishing your body with essential whole-food-sourced vitamins and minerals.
Reduce Salt Intake
Excess sodium can exacerbate inflammation. Opt for natural salts like Celtic Sea Salt or Redmonds Real Sea Salt and season foods with herbs and spices for added flavor.
Limit Antibiotics and NSAIDs
Overuse of antibiotics, antacids, and NSAIDs harms the gut microbiome, leading to inflammation. Explore natural alternatives under medical guidance. Natural substitutes like Colloidal Silver, Oil of Oregano, Olive Leaf, Black Seed Oil, Omega 3s, or Total Immune Blend.
Balance Omega Fatty Acids
Maintain a healthy omega-3 to omega-6 ratio to combat inflammation. Increase foods rich in omega-3s like chia seeds and walnuts, while reducing processed vegetable oils. And, include Omega 3 supplements.
Avoid Pro-Inflammatory Foods
Ditch refined sugars, processed oils, and fried foods, which trigger inflammation. Replace them with whole, nutrient-dense options like fruits, vegetables, and lean proteins.
Embrace Cold Therapy
Cold showers, ice baths/cold plunges can boost circulation, stimulate the lymphatic system, and flush out toxins. Start with short sessions of cold-water exposure to enhance your immune response and reduce inflammation.
Boost Digestion with Enzymes
Digestive enzymes aid nutrient absorption and prevent gut-related inflammation. Include enzyme-rich foods like pineapple, papaya, and ginger in your meals. Digestive enzyme supplements are also an option to take with meals.
Eat Anti-Inflammatory Foods
Brightly colored fruits, leafy greens, and spices like turmeric and ginger are rich in antioxidants that fight inflammation at the cellular level.
Manage Stress
Chronic stress elevates cortisol levels, perpetuating inflammation. Meditation, yoga, and mindfulness practices can lower stress and promote healing.
Use Anti-Inflammatory Herbs
Herbs like turmeric, cinnamon, and rosemary contain compounds that naturally reduce inflammation. Add these to your diet for a flavorful health boost.
Prioritize Vitamin D
Vitamin D, a pro-hormone, helps reduce systemic inflammation and supports immune health. Regular sun exposure and supplements during winter can maintain optimal levels.
Incorporate Probiotics
Gut health plays a pivotal role in reducing inflammation. Probiotics, found in fermented foods like kimchi, sauerkraut, kombucha, and botanical energy drinks, in fiber drinks, or as supplements, help balance gut bacteria and reduce inflammation.
Rebound to Better Health
Jumping on a mini-trampoline improves lymphatic drainage and reduces inflammation. Just 15 minutes of jumping on a rebounder daily supports detoxification and boosts circulation.
Stay Active
Regular physical activity reduces inflammatory markers and boosts immune health. Aim for 20–30 minutes of moderate exercise, like brisk walking, most days.
Minimize Toxin Exposure
Reduce household toxins by using natural cleaning products, avoiding synthetic fragrances, and prioritizing organic produce.
Detoxify from Heavy Metals
Exposure to heavy metals like mercury and lead can worsen inflammation. Incorporate detoxifying foods like wild blueberries, cilantro, and spirulina to cleanse your body. Check out this Medical Medium’s Heavy Metal Detox Smoothie blog for a recipe. Zeolite is another way to detox from heavy metals – to support a whole-body detox of toxins, heavy metals and pollutants.