Inflammation has a huge role in our bodies as it allows it to self-heal and defend itself when required. However, when it becomes a chronic condition it can lead to a host of health issues that can last for weeks or even years. Redness, pain, heat, and swelling are some of the common signs of inflammation. A bad case of inflammation can result in diabetes, heart disease, fatty liver disease, and cancer. Unhealthy lifestyle factors can also increase inflammation. Here are a few natural ways to reduce inflammation to improve your health.

What you eat can either trigger inflammation or help manage it. You need to consume foods that are rich in nutrients that contain antioxidants. High amounts of antioxidants in the body can help protect against free radical damage. Ensure your anti-inflammatory diet includes a healthy amount of protein, carbs, and fat so you provide your body with loads of vitamins, minerals, fibre, and water. Experts say the Mediterranean diet can be considered to be anti-inflammatory. You can also try a low-carb diet in order to reduce inflammation.

There are certain foods that can cause chronic inflammation. Stay clear of sugary drinks like fruit juices. White bread and pasta can also cause this condition to flare up. While it is hard to stay away from the sweet stuff like cookies, candy and cakes, they are not healthy options if you are trying to reduce inflammation. You should also avoid excessive alcohol consumption and trans fats.

Just like foods that can cause chronic inflammation, there are also certain foods that can lower it and improve your health. Consume loads of vegetables and fruits like broccoli, kale, grapes and cherries. You can also try healthy fats like avocados and olives. Fish like salmon, mackerel, and anchovies have also been found to lower inflammation. An ideal and healing beverage of choice you should also consume daily is green tea.

As important as it is to eat right, you should also make it a point to develop good habits that can lower inflammation. Exercising regularly can significantly lower inflammation, as well as decrease your risk of developing chronic diseases. Supplements like fish oil and curcumin can also help improve your health. Researchers also warn against poor sleep quality as it has been found to increase inflammation.