Research states that the best way to reduce inflammation lies in the refrigerator. That’s right. Your chronic inflammation can be sorted through the right kind of food you eat, the amount of sleep you get and also how much you exercise. Before we start it is important to understand what causes chronic inflammation?

The human body a god’s wonder says the online nutritionist. They have their own defence system or immune system. This immune system gets activated when our body recognises foreign particles – like microbes, chemical or plant pollen. This often triggers inflammation. Inflammation or swelling is a part of the body’s natural healing system, that helps fight injury or infection. Sometimes when inflammation persists longer than anticipated, without the presence of foreign particles, the cells that normally protect us begin destroying healthy arteries, organs and joints.

Inflammation causing immune system cells deposits fatty buildup in the lining of the heart’s arteries. This buildup, later on, leads to ruptures which finally leads to blockages says the certified holistic nutritionist. The common measure to detect inflammation is through a blood test for C-reactive protein (hs-CRP). This is the marker of inflammation.

Here are 5 tips to reduce the risk of inflammation:

1. Anti-inflammatory food: Apart from medication, what you eat is also important. Eat fresh vegetables, cut down on refined sugar. Opt for food containing omega-3 fatty acids. Coldwater fish, tofu, walnuts, flaxseed and soybeans are some of the anti-inflammatory food you can add to your diet. Other foods are grapes, blueberries, garlic, tea and olive oil.
2. Cut back on inflammatory foods: Avoid inflammatory foods like red meat or anything trans-fat, such as margarine, deep-fried food and processed foods. Even refined carbohydrates are a bad source of inflammation, You can consult a certified holistic nutritionist for an anti-inflammatory diet.
3. Keep your blood sugar under check: Avoid refined carbohydrates like white flour and white rice. Try to cut down on food that is high in fructose content. Even white sugar must be avoided. The rule is to avoid white foods. Curate a diet rich in lean protein and whole foods that are high in fibre, like vegetables, fruits, whole grains etc.
4. Exercising is the key to good health: Exercising regularly can be an excellent way to prevent inflammation. Make time for a minimum of 30 to 45 minutes every day for yoga or aerobics. Try to keep your weight under control. People who are overweight have more inflammation. Losing weight will decrease that risk.
5. Stress management is the key: Stress many at times contributes to inflammation. We face many stressful situations but we can change our response and perception by learning to manage stress. One hour of meditation every morning, yoga and soulful music can manage your stress throughout the day. This will pay off in the long run by reducing inflammation thus reducing the risk of chronic diseases related to it.