12 Easy Ways To Reduce reduce Pain and Inflammation.
No pill-popping required.
1. Eat Protein at Every Meal
2. Drink Green Tea
3. Do Yoga
4. Turn Down the Heat
When you cook meat—be it beef,
pork, fish, or poultry—at super-hot temperatures, it forms heterocyclic
amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), inflammatory
chemicals that some experts think may increase your odds of getting
cancer. When cooking meat on direct-heat sources (think: the grill or
stove), keep the temps under 300° F to minimize the formation of these
chemicals.
A stressed out mind comes with
a stressed-out body. And while you may not be able to control your
parody-worthy boss or growing stack of bills, making self-care a
priority can go a long way toward easing stress and, in turn,
inflammation. Every day, take some time to do something that restores,
rather than drains, you.
We know you can't function
without your gadgets, but bringing them into your bedroom just invites
inflammation into your life. The light from their screens can throw off
your body's internal clock to make a good night's sleep pretty much
impossible, and poor sleep—from not getting enough hours to tossing and
turning—leads to a surge of inflammatory hormones.
Diet or regular, it doesn't
matter. People who regularly consume beverages that are sweetened with
high-fructose corn syrup and artificial sweeteners alike tend to have
elevated levels of insulin in the body that can contribute to
inflammation.
Drinking more water
is a great step toward a healthier metabolism. However, since tap water
can sometimes contain inflammatory chemicals, running your H2O through a
reverse-osmosis water filter can help ensure that water is all you're
guzzling.
Women of childbearing age have
the highest levels of hormone-disrupting chemicals in their blood—and
that may be because they spend so much time preening themselves.
Personal-care products like cosmetics, fragrances, hair dye, lotions,
and even cleansers often contain inflammatory agents.
If you're like most people,
you get the bulk of your carbs from processed starches and sugars. Big
mistake—they can contribute to metabolic dysfunctions, which often go
hand-in-hand with inflammation. Instead, focus on getting your carbs
from vegetables, legumes, fruits, and whole grains. Beside being filled
with blood sugar-regulating fiber, they're some of the best antioxidant sources around.
5. Schedule "Me" Time
6. Ban Gadgets from the Bedroom
7.Boycott Sweetened Beverages
8. Filter Your Water
9. Green Your Beauty Routine
10. Get Your Carbs from Fruits and Vegetables
11. Don't Eat What You Can't Pronounce
Check your food labels for any
out-there ingredients—they're usually rife with inflammatory compounds.
Likewise, forgo any artificially colored foods and beverages. Unless
they contain blueberries, blue foods probably aren't going to do
anything for your immune system (at least not anything good).
Trans fats are ridiculously
inflammatory—and saturated fats aren't far behind. However, by limiting
your intake of greasy, packaged foods and getting more of your fats from
unsaturated sources like avocados, nuts, olives, cold-water fish, and
coconuts, you can seriously reduce your body's levels of inflammation.
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