The Body Watch

11 Easy Ways to Reduce Pain and Inflammation

Inflammation: A pain in the butt

When it comes to aches and pains, a stocked medicine cabinet and freezer full of frozen peas will only get you so far. See, most discomfort comes from chronic, rather than acute, inflammation. And chronic inflammation—which is basically your immune system running amok and attacking things it shouldn’t—can cause more than the a case of the ouchies.

It can also speed up aging and spur weight gain, heart disease, and even cancer, says Caroline Cederquist, M.D., medical director of bistroMD. So what’s an inflamed girl to do? Cederquist shares 11 easy ways to help kick chronic inflammation to the curb.

1. Get your carbs from fruits and vegetables


If you’re like most people, you get the bulk of your carbs from processed starches and sugars. Big mistake—they can contribute to metabolic dysfunctions, which often go hand-in-hand with inflammation.

Instead, focus on getting your carbs from vegetables, legumes, fruits, and whole grains. Beside being filled with blood sugar-regulating fiber, they’re some of the best antioxidant sources around.

2. Skip the sugar.


“Sugar wears down your adrenal glands, or stress regulators, and thus your ability to cope with stress over time.. Why does this matter? ”

“When we’re stressed, our body’s cortisol levels increase, and cortisol is one of the many hormones that helps regulate inflammation in the body,” says Dr. Cederquist.

3. Mind your meds.


“Aspirin is an anti-inflammatory and taking one daily can keep the blood’s platelets from clumping and clotting,” says Nick Kardaras, MD, the clinical director at The Dunes East Hampton in New York. (Check with your doctor before starting any medication, including taking a daily aspirin.)

And if you’ve already been prescribed a statin, there’s another benefit to these cholesterol-lowering meds: They may reduce inflammation, as well as your risk for cardiovascular disease, says Yasmine Subhi Ali, MD, an assistant clinical professor of medicine at Vanderbilt University School of Medicine.

4. Get some shut-eye.

beautiful girl sleeps in the bedroom

A lack of sleep leads to everything from weight gain, cardiovascular disease and—yep—inflammation. Though still a growing field of research, says Dr. Nerurkar, “preliminary studies have shown an association between sleep deprivation and elevations in CRP.” Sleep better than ever with these 20 simple tips.

5. Reduce toxins in your food, home, and personal care products.

Image result for toxins

Your body’s alarm system goes off when you absorb toxic chemicals and pesticides through your digestive tract and your skin. Cut down your exposure by eating organic foods whenever possible and choosing non-toxic personal care and cleaning products.

6. Eat protein at every meal

Image result for protein

Most people load up on protein come dinnertime, but eating protein throughout the day—for breakfast, lunch, dinner, and snacks—helps your liver detoxify bad-for-you chemicals that might be wading through your blood stream. Focus on lean protein sources like chicken, fish, eggs, low-fat dairy, and legumes, and if you’re a red-meat lover, opt for grass-fed varieties.

7. Drink green tea

Image result for green tea

Green tea has natural substances called catechins that fight free radicals and help the body detoxify itself. While downing three cups a day is ideal, sipping even one is great. However, the antioxidant content of different green teas varies widely, so for the most catechins per cup, go with organic varieties.

8. Turn down the heat

Image result for cooking stove top

When you cook meat—be it beef, pork, fish, or poultry—at super-hot temperatures, it forms heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), inflammatory chemicals that some experts think may increase your odds of getting cancer. When cooking meat on direct-heat sources (think: the grill or stove), keep the temps under 300° F to minimize the formation of these chemicals.

9. Filter your water

Image result for water filter

Drinking more water is a great step toward a healthier metabolism. However, since tap water can sometimes contain inflammatory chemicals, running your H2O through a reverse-osmosis water filter can help ensure that water is all you’re guzzling.

10. Don’t eat what you can’t pronounce

Image result for looking at label

Check your food labels for any out-there ingredients—they’re usually rife with inflammatory compounds. Likewise, forgo any artificially colored foods and beverages. Unless they contain blueberries, blue foods probably aren’t going to do anything for your immune system (at least not anything good).

11. Increase oxygen levels in the body

Image result for deep breathing

Deep breathing for relaxation can also influence gene expression related to inflammation, oxidative stress, and cellular metabolism. The longer you practice deep breathing, the more pronounced the benefits for any particular condition and for gene activity.

Here’s how to do it:

  1. Simply get comfortable in any position and put your hands on your chest and stomach.
  2. To maximize oxygen intake, it’s important to learn to breathe from your abdomen (“belly breathing”) rather than your chest. Focus on your breath until you feel your stomach rise and fall more dramatically than your chest with each inhalation and exhalation.
  3. Breathe in through your nose, hold the breath for a few seconds and then exhale through your mouth. The time it takes to exhale should be about twice what it is to inhale. (Many suggest a 4:7:8 pattern – 4 to inhale, 7 to hold, and 8 to exhale.) Let go of other thoughts while you breathe.
  4. Do 4-8 breath cycles 1-3 times every day.

I’ve been suffering from inflammation for more than a decade and taking the meds my doc gave only gave me temporal relief. After speaking to a close friend and health researcher, I found out that my doctor was prescribing me medications that was reducing the pain and not healing it! Turns out its just a ploy to get more money out of me…

I found out what his group of doctors didn’t want me to know… Click here to find out what these big pharma bullies have been hiding from us

P.S it doesn’t work for everyone, but 90% of my friends who learnt about it have felt alleviated inflammatory pains after they learnt this.

With Love,
Angela editor and arthritis sufferer