Tips to Reducing Inflammation

Diet and lifestyle changes can help prevent chronic inflammation.

You can't see it or feel it but inflammation may be the cause of certain health issues you are experiencing and could be slowly damaging your body. Inflammation (swelling) which is part of the body's natural healing system, helps fight injury and infection. But, it doesn't just happen in response to injury or illness.

An inflammation can also occur when the immune system goes into action without injury or infection to fight. Since there's nothing to heal, the immune system cells that normally protects us begins to destroy healthy arteries, organs and joints.

"When you don't eat healthy, don't get enough exercise or have too much stress the body responds by triggering inflammation. The foods you eat, the quality of sleep and staying hydrated all really matters when it comes to reducing inflammation", says Dr. James Gray at Scripps Center for Integrative Medicine.

The most common way to measure inflammation is to have a blood test for C-reactive protein which is a marker of inflammation.

What can I do to reduce the risk of chronic inflammation?

You can control and even reverse inflammation through a healthy anti-inflammatory diet and lifestyle. People with a family history of health problems like heart disease and diabetes should seek professional assitance with a plan to support a healthier lifestyle.

Tips to reduce inflammation

1. Load up on anti-flammatory foods. Your food choices are just as important as the medication and supplements you may be taking.

The Mediterranean Diet is a perfect example of an anti-inflammatory diet. This is due to its focus on fruits, vegetables and whole grains. And it limits on unhealthy fats, such as red meat, butter as well as processed foods and refined sugar and carbs.

2. Control your blood sugar by limiting and avoiding simple carbohydrates, white rice, refined sugar, and pasta.

3. Make time for exercise. "Regular exercise is a great way to control inflammation" according to Dr. Gray.

Make time for 30 to 45 minute of aerobic exercise and 10 to 25 minutes of weight or resistance training 4 to 5 days per week.

4. Lose and manage your weight can reduce inflammation.

5. Manage stress. Chronic stress contributes to inflammation in our bodies. Use meditation, biofeedback, and get plenty of sleep can assist with lowering stress levels.

I hope you find these tips to be useful. For more info or lifestyle fitness-nutrition coaching please feel free to reach out to me directly at

Stay safe and well!

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Ouida Brown-Lyons

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Johns Creek, Georgia