Pain and discomfort can put a strain on personal and work life. But there are some easy inflammation fixes that contribute to a healthier lifestyle and improved enjoyment. Of course, this requires some effort on your part as you will need to make changes. This can be challenging, but not if you do it gradually and work towards a healthier lifestyle. From effective OTC medication to reducing stress, here are some non-medical advice suggestions to consider.
Take Care of Recent Wounds
Injuries are a common cause of inflammation, both internal and external. You must take care of things like wounds in order to help them heal properly and reduce issues such as inflammation. This can be easier said than done. One treatment that is very effective is dressing wounds. Wound dressing aids healing and prevents infection. A portable wound vac for negative pressure wound therapy (NPWT) reduces inflammation by removing secretions when healing.
Easy Inflammation Fixes from the Counter
You can experience inflammation for many reasons. And it is more common than you might think. In fact, around 35% of Americans have inflammation, according to Mainous. Inflammation can range from mild to very painful and chronic. Fortunately, there are many excellent over-the-counter medications for reducing inflammation. Ibuprofen pills are one of the best for mild inflammation and pain. You can also get ibuprofen in the form of rubs, salves, and gels.
Think About Quitting Bad Habits
Not all inflammation comes from chronic conditions and injury. Bad habits and an unhealthy lifestyle can cause inflammation of muscles, tissue, and organs. These commonly include taking illicit drugs, drinking excessive alcohol, and smoking tobacco. There is some debate about whether cannabis causes or helps inflammation. However, you know what your body responds to and how. Reducing any of these will contribute to better management of inflammatory issues.
Easy Inflammation Fixes through Diet
What you eat can also come under bad habits, and there are many foods that can cause inflammation. High amounts of salt, sugar, and fats will not help and could make your inflammatory response worse. Try the following dietary changes to reduce inflammation:
Foods with umami flavors, such as tomatoes and mushrooms, are known to help.
Fats that are good for you, like olive oil, offer some anti-inflammatory properties.
Eat more leafy greens such as kale, spinach, and collard greens for healthy vitamins.
Fatty fish rich in Omega-3, like tuna, salmon, and mackerel, help reduce inflammation.
Antioxidant berries, such as blueberries, combined with dark chocolate, can also help.
You can reduce inflammation by cutting out drinks and snacks that contain sugar.
Reducing caffeine intake has been shown to help some people with inflammation.
A special diet, such as going gluten-free, can also reduce inflammatory effects.
It can be quite a challenge to completely change your diet. Counseling, partnering with someone, and doing it gradually will help. Learning to cook fresh meals is very motivating, too!
Stretch Your Legs a Little
It might seem counterintuitive to move muscles that are sore. However, a sedentary lifestyle can contribute to higher inflammation. Exercise will help with inflammation, and it doesn’t take much. Just a brisk walk is enough to help your body help itself. Movement increases air intake, and your heart and lungs work a little harder. The body responds by sending out hormones such as dopamine and serotonin, as well as interleukin-6 proteins, to combat the effects of inflammation.
Stress-Reducing Easy Inflammation Fixes
The effects of mental stress on the physical body can be severe, and most are internal! Because of this, your heart and other organs can be placed under a lot of pressure, leading to issues like high blood pressure and inflammation. This is because stress hormones such as cortisol increase inflammation. You aren’t alone, as 75% of people experience high stress. Meditation, gentle exercise, and even setting work boundaries can help reduce stress.
Improve Quality of Sleep
Sleep is often overlooked when it comes to pain management. But good quality sleep is vital for repairing the body. When you get to stage 3 sleep, your body uses specific proteins to repair damage. This can help reduce inflammation. Combined with the mental benefits of good sleep, such as reduced stress, your sleep plays a critical role in inflammation management. A quiet and dark room, a good quality mattress, and sleeping in a comfortable position are required.
Summary
Taking care of wounds and injuries appropriately will help manage inflammation. Your diet and lifestyle also play a key role. Healthy food and quitting bad habits like smoking and drinking will reduce inflammation. However, it is also vital that you try to get high-quality sleep at home.