How to prevent heart disease or strokes by reducing inflammation
Though inflammation can occur for natural reasons, there are lots of ways to reduce it healthily. Undertaking an anti-inflammatory diet and making other lifestyle changes can help. Some ways to reduce inflammation include:
Change your eating habits
Incorporating more leafy greens (like spinach, lettuce or kale) into your daily diet is a great way to introduce antioxidants and reduce inflammation in your body. Similarly, cutting down on sugary snacks and instead opting for something high in fibre can help maintain your blood sugar levels.
Recent research suggests that adding more herbs and spices to food can also help reduce inflammation – so consider adding a spoonful of turmeric, ginger or cumin to your next dinner. You might also want to try an anti-inflammatory diet which focuses on fresh fruits and vegetables, and might include fish (rich in Omega-3 fatty acids) and whole grains.
Fitting in regular exercise is vital for lots of health issues, but taking a walk around the block, cycling to the shops, or trying some stretches while you watch TV can have a big impact on your levels of inflammation. You don’t have to become a gym fanatic to start exercising effectively, either. Just a 20-minute brisk walk or cycle can be enough to reduce levels of inflammation in your body. Reducing weight – particularly eliminating excess fat around the stomach area has also been identified as a key method for limiting inflammation.
Stop hitting the snooze button
While getting enough rest is important for brain function and feeling our best, catching too many Zs can actually have a negative effect on inflammation levels, according to research. The sweet sleep spot is around 7 to 8 hours – any more than that can increase levels of C-reactive protein, a key marker for inflammation. You can check your levels with a CRP Blood Test, and track your CRP measurements down to a safe level, to reduce your risk factor.
To check your levels of inflammation and receive wellness advice from our expert team, take our easy at-home Inflammation (CRP) Test.