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3 Steps To Naturally Reduce Inflammation and Pain

Inflammation is the result of inflammatory signals that your body generates to activate your immune system to kill pathogens or your own damaged cells.

The side effects of inflammation - pain and impaired movement - actually aid in the healing process because they make you inclined to rest the injured part of your body.

Inflammation keeps you healthy if it's activated for a short time and only occasionally. It's supposed to keep the cold and flu away and save your life by doing so!

But if inflammation is activated for weeks, months, or years, it is constantly causing collateral damage to your body and health. And importantly, it can cause physical pain and restricted movement in the short term. You'll not want to take part in your favorite activities or exercises.

The side effects of inflammation become your worst enemies and cause pain and malfunction in your joints, muscles, and nerves. Swelling, redness, heat, and pain all cause reduced mobility and pain.

What Causes Inflammation?

To recap, inflammation is bad because it causes pain, immobility, and reduced quality of life in addition to damaging your body and setting you up for long-term diseases.

But why does chronic inflammation occur? What causes it? Essentially, anything that the body sees as a threat can activate inflammation. Many things can irritate the body and cause it to enact inflammation in defense. Here's a list of some of the most common causes:

Now you have a general picture of what causes inflammation. Besides cutting down on the irritants mentioned above, how do we put a stop to chronic inflammation once and for all?

Stopping Inflammation

Very commonly used drugs like ibuprofen (Advil) can dampen inflammation in the body, and usage of over-the-counter medications like these is very common.

However, if large doses are taken, drugs like ibuprofen can cause costly side effects like gastrointestinal bleeding. Advil also stresses the kidneys and liver, and can cause damage or organ failure if too much is taken. You're better off using anti-inflammatory remedies that don't damage your body when doing their job. There are plenty of very effective, natural steps you can take to put a stop to excessive inflammation.

So let's dive into the ways that you can defeat inflammation! Lifestyle, diet, and natural supplements are the best way to fight the inflammation that could kill you or, at the very least, make your body ache.

Step 1 - Change Your Lifestyle

1.Exercise regularly and moderately

Tons of studies have repeatedly shown that moderate exercise (and even light exercise like walking) reduces an array of inflammatory signals in our bodies [2].

There's no need to run yourself into the ground though. Very intense exercise or very long exercise that leaves you out of breath, in pain, and tired can actually increase inflammation [2]. So stick to playful, enjoyable exercise. Ride your bike around a bit or take a pleasant walk.

2. Sleep well

If you're chronically deprived of your slumber, dangerous inflammatory signals like C-reactive protein shoot up [3]. Don't worry about missing a night or two of good sleep, though, because it doesn't have the same disastrous effect [3].

3. Meditation

Your body and your emotions are deeply connected (if you didn't already know). Stress can over-activate your body's defenses. But lowering stress lowers your body's inflammatory defenses, as seen in longtime meditators [4]. Finding your Zen halts the onslaught!

4.Take a Vacation

Take a few days off! Yes, research has specifically correlated vacations with reduced inflammation [5]. A break from your daily duties gives your body a break.

Step 2 - Change Your Diet

1.Eat Less

Bad news: fat cells produce inflammatory signals [6]. In other words, the more fat you have on your body, the more inflammation you'll be generating.

Overeating can also cause increased inflammation. And chances are if you've got a lot of extra fat on your body, you're overeating. All those big meals with calorie-dense foods are fueling the fires of inflammation.

Take the opposite of overeating, for example. Researchers know that undereating (called calorie restriction) can reduce inflammation [7]. There are many reasons that overeating fuels inflammation. In short, you are consuming more of many of the things that activate inflammation if you eat too much, including sugar and advanced glycation end products.

2.Cut Back on Omega 6 Fats

Many food manufacturers use cheap vegetable oils in their products like those from corn, soy, and canola seed. These oils are high in omega 6 fatty acids, which promote inflammation [8].

Omega 6 fats are the precursors to inflammatory molecules, whereas omega 3 fats are precursors to anti-inflammatory molecules. If you're eating too much omega 6, and not enough omega 3, your body will experience inflammation overload.

Corn oil, for instance is a cheap vegetable oil that is used in many packaged and baked foods. You can find it in cookies, chips, cakes, cereals, etc.

3. Eat Enough Omega 3 Fats

Many people in the modern world consume far too many omega 6 fatty acids from processed foods. It's estimated that Americans eat 12-25 times more omega 6 fats than omega 3 fats.

Many experts recommend that an equal amount of omega 3 and 6 should be consumed (the ratio of omega 6 to omega 3 fats should be 1:1 as opposed to 12:1).

Make sure you eat plenty of healthy omega 3 fats from whole plant foods like nuts, seeds, avocado, and olives. That should put the ratio in your favor!

4. Eat Nuts

Work nuts into your daily diet because a variety of studies have shown lower markers of inflammation in the body as a result of nut consumption [9].

Researchers have measured blood levels of inflammatory signals like C-reactive protein and have found them lower as a result of nut consumption [9]. The healthy fat and antioxidant content of nuts helps to lower inflammation.

5.Eat Less Red Meat

Meats that are baked, roasted, grilled, or cooked at high temperatures are full of inflammatory compounds called advanced glycation end products (AGEs).

Once you eat AGEs, they trigger a cascade of inflammation in your body and damage your tissues [10].

Meats that are baked, roasted, grilled, or cooked at high temperatures are full of inflammatory compounds called advanced glycation end products (AGEs).

Once you eat AGEs, they trigger a cascade of inflammation in your body and damage your tissues [10].

It's no surprise then that researchers found that replacing servings of red meat with nuts can reduce inflammation [11].

Red meat also contains an inflammatory fat, arachidonic acid, that triggers the production of inflammatory compounds in your body [12].

6. Eat More Fruits and Veggies

Colorful plant foods like fruits and vegetables are the mainstay of an anti-inflammatory diet. Your body needs the variety of antioxidants in fruits and veggies to quell the fires of inflammation.

Considering all the beta-carotene, flavonoids, and vitamin C in these foods, it's no wonder that they are shown to minimize inflammation [13][14].

7. Reduce Refined Grains

Try to eat only whole grains. Stay away from white bread, pastries, pasta, and any food that uses grains that have the fiber taken out of them.

Real, whole grains have color to them unlike the white starch of refined grains. Whole grains still have their natural fiber and antioxidant content unlike their processed forms.

Fiber is critical for slowing down the absorption of sugar from grains so that it doesn't over-activate your immune system and cause inflammation [15]. Diets high in refined grains are linked to higher inflammation [15].

8. Spice Up Your Food

Add some colorful spices to your food. Spices have, by far, the highest antioxidant content of all other foods and are powerful inhibitors of inflammation.

Spices inhibit the master inflammation-producing enzyme in the body nuclear factor kappa beta [16]. Spices also invigorate anti-inflammatory signals in your body [16]. That's a powerful inflammation-busting combination of capabilities!

Add cinnamon, turmeric, cloves, pepper, cardamom, or any other spice you can think of to your daily intake.

9. Drink Tea

Top off your meals with some tea. Both herbal and non-herbal tea can be anti-inflammatory, but green and black tea are great ways to boost your mood, your focus, and energy.

Studies have shown reduced inflammation due to drinking green and black tea [17]. Green tea packs a more powerful punch though, so choose it if you like the taste [17].

Step 3 - Take Natural Inflammation Fighting Compounds

1. Bromelain

Another fruit enzyme here. This one is naturally found in papayas.

Researchers have described its anti-inflammatory abilities as being comparable to NSAID drugs, similar to bromelain [20]. In Russian clinical studies, papain had anti-inflammatory effects on disorders in many different body parts, the "genitals, intestine, liver, and eye" [21].

Papain reduces a major inflammation signal in the body, transforming growth factor beta 1 or TGF-ß1 [22]. That is why papain has been effective in reducing inflammation in rheumatoid arthritis, herpes zolar, and skin conditionst [22].

3. Serrapeptase

Like the two previous enzymes, serrapeptase is a proteolytic enzyme, which means it can break down proteins. As a result, all of these enzymes can help you digest food better and alleviate inflammation in the gut.

Various inflammatory disorders have been improved by serrapeptase. People with chronic ear, nose, and throat inflammation were relieved of much of their suffering by serrappeptase tablets, which acted rapidly to reduce inflammation [23].

Carpal tunnel syndrome and various other cases of swelling have been improved with the use of serrapeptase [24][25][26]. Researchers have been impressed by improvement seen in a diversity of cases like breast pain and swelling and mouth inflammation.

Serrapeptase reduces pain-producing compounds called bradykinins, so it is especially helpful in reducing pain [27].

4. Ginger

Of course, enzymes aren't the only natural compounds that reduce inflammation. Herbs can as well.

Ginger is a spicy herb used in traditional cuisines and can be consumed as an herbal tea. You may have noticed it being served as an accompaniment to sushi.

It has broad antioxidant and anti-inflammatory effects. It stops the creation of a vast slew of inflammatory compounds in the body, stopping the problem of inflammation at its source [28].

The anti-inflammatory effects of ginger are potent, making it a great herb to be used in halting allergies [28].

Ginger has been specifically tested against both joint and muscle pain and found to be very effective at reducing pain 1281. It was extremely effective at reducing muscle pain; researchers noted "moderate-to-large reductions in muscle pain" [28].

5. White Willow Bark

White willow trees are native to more northern temperate climates. The bark is another useful herb that kills inflammation. It inhibits the inflammatory mediators tumor necrosis factor-a and nuclear factor-kappa B [29].

White willow bark has a long history of use, and clinical studies have shown its benefit in fighting "chronic lower back and joint pain and osteoarthritis" [29].

6. Bacillus subtilis

When your immune system is chronically over-activated, inflammation runs wild. Immune cells can give off inflammatory compounds that are meant to intensify their assault on invading bacteria and viruses.

Bacillus subtilis is a beneficial bacterium that lives in your gut, or is supposed to live in a healthy gut. Researchers have proven that this bacteria calms down immune cells (T cells in this case) so that they don't produce inflammation [30].


Before you resort to powerful mevdication to put you to sleep, know that there are many healthy ways you can naturally soothe yourself to sleep.

Now that you know that, implement these tips to get a good night's rest so that you'll feel your best. Your long-term health will also be rewarded and preserved to a better degree if your cells are rejuvenated and repaired during the night.

Practice good habits, and use food as well as the vast arsenal of natural ingredients to put you to sleep.


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