How to Reduce Inflammation In The Body With Food and Exercise

You know that eating healthy can help you lose weight, but what you might not be aware of is that certain foods help reduce inflammation and infection in your body as well. Eating foods high in antioxidants, avoiding processed foods, drinking plenty of water and exercising regularly all help with the healing process by reducing inflammation in your body.

Difficulty: Easy

Instructions

1. 
    
   Antioxidants fight disease.

   Eat foods high in antioxidants. Antioxidants improve circulation and digestion and also naturally reduce inflammation in the body. Many conditions and disease (arthritis, gastrointestinal disorders, cataracts, high blood pressure, cancer, hypertension, birth defects, etc) can be avoided or improved by eating foods high in antioxidants 5-9 times a day. Here are SOME examples of foods that are high in antioxidants:
   
   - strawberries
   - blueberries
   - raspberries
   - blackberries
   - grapes
   - prunes
   - fish (salmon, herring, mackerel, etc)
   - broccoli
   - papayas
   - cantaloupe
   - nuts (flaxseed, walnuts, etc)
   - beans
   - peppers
   - beats
   - asparagus
   - sweet potatoes
   - carrots
   - pumpkin
   - apricots
   - tomatoes
   - extra virgin olive oil
   - dark chocolate (at least 70% cocoa)
   
   Basically eat foods (raw fruits and vegetables) that are bright in color. The more colorful the better they are for you.

2. 
    
   Processed foods increase inflammation.

   Avoid processed foods (anything in a box or package and doesn't look like it just came from the farm!) - processed foods are not rich in antioxidants. Processed foods contain saturated fat, trans fat, refined carbohydrates and preservatives which actually increase inflammation throughout your body. Many processed foods contain white flour in them - be sure to avoid white flour altogether.

3. 
    
   Water aids digestion.

   Drink plenty of water and avoid sugary drinks. Water keeps your body hydrated and helps with digestion. Green tea is a great source of antioxidants and a good option to sugary drinks (avoid putting sugar in the tea!)

4. 
    
   Losing weight reduces pressure.

   Exercise regularly. Exercising for 30-60 minutes 3-5 times a week will help you naturally lose weight and reduce the amount of body weight exerting pressure on your joints and ligaments. Less pressure means less inflammation in your body.

Tips & Warnings

• Be sure to reference the Resource links below for more information on exercise and eating healthy.
• Always consult with your doctor before starting any nutrition program.
• If you are diabetic, meet with a nutritionist before increasing the amount of fruits in your diet.

Resources

• How to Lose Weight Fast - The Healthy Way
• How to Determine if Pain is Chronic or Acute
• How to Get Rid of Hemorrhoids and Fissures During Pregnancy
• How to Improve Your Posture Through Exercise
• How To Decide If You Need a Personal Trainer
• How To Become a Certified Personal Trainer (ACSM)
• How To Choose A Gym That Meets Your Fitness Goals

[lighthouse1958]

on 10/14/2009 I do eat colorful fruits and veggies, I lack on the water and exercise a bit. I get inflammation in my lower back alot. I do know from experience that exercise and diet does help. I have been there and done that, but not so much anymore. I need to get back on the wagon again, like they say. Very good information. 5*

[evgnspaces]

on 7/21/2009 Good to know that this diet reduces inflammantion in the body too.

[woot]

on 6/16/2009 I was quite surprised to see dark chocolate on the list of foods high in antioxidants. What a blessing!

[mweise]

on 6/15/2009 Loved the list of foods - I will be feeding some of them to family members with arthritis. Thanks for such a helpful article!

[apalmer]

on 5/30/2009 A really great article with helpful information on reducing inflammation in the body with proper nutrition and exercise. Thanks for sharing it!