6 Simple Ways to Reduce Inflammation

Many people with chronic conditions such as thyroid disease, rheumatoid arthritis, inflammatory bowel disease, and joint pain frequently ask me what they can do to help manage their symptoms and feel better. 

These lovely human beings are sick of dealing with issues like:

• Pain 
• Fatigue
• Stiffness
• Lethargy
• Headaches
• Brain Fog 
• Constipation
• Diarrhea
• Bloating
• Anxiety
• Depression 

Research shows that chronic inflammation plays a large role in the development of chronic disease. This is empowering to know because there are certain lifestyle and behavioral changes you can start making today to reduce your overall inflammation and become one step closer to living a more vibrant, energetic life. 

So before you reach for the anti-inflammatory supplements or over the counter anti-inflammatory medication give these tips a try!

6 Simple Ways to Reduce Inflammation:

1. Fasting: Try to fast from food and drink (besides water or organic herbal teas) for 13-16 hours per day. Don’t let this intimidate you! It is actually quite freeing to have a designated period of time every day where food is off limits. 

Tips for Success:

• Find an eating schedule that works well for you and your unique life.
• An example schedule: eat between the hours of 9am-5pm and fast between 5pm-9am. The times don’t matter- what matters is you find something that works well for your life and stick with it as best you can. 
• View fasting as freeing, not restrictive! Instead of grazing, you can use this time to read, spend time out in nature with your family, plan your next day, go for a walk, journal, take a bath or cold shower, etc. 

2. Prioritize Sleep: Aim to get around 8 hours of quality sleep every night within the hours of 10pm-6am. Your body releases the most melatonin between the hours of 10pm-2am. 

Tips for Success:

• Turn off overhead lights after dinner time and enjoy the natural beauty of salt rock lamps or the soft glow of beeswax candles. This will help stimulate melatonin production.
• Instead of watching TV before bed, make yourself a cup of warm chamomile tea and enjoy sipping it in your backyard while you watch the sun set.
• Get in the habit of journaling before bed. Write down all the things you are most grateful for so that you can fall asleep every night with a joyful heart. 

3. Enjoy a Whole Food Diet: Say goodbye to processed, packaged, sugary foods and say hello to the nutrient-dense foods that nature provides us with like fruits, vegetables, nuts, seeds, and high quality proteins. 

Tips for Success:

• Have fun incorporating whole foods in your life. It’s not a punishment to fuel your body with highly nutritious foods, it’s a privilege. 
• Explore different mindset shifts surrounding food. Instead of saying, “Ughhhhhh. I should eat a salad today.” Say, “I wonder how many different colors I can add into my salad for lunch today.” 
• At the beginning of the week spend some time cutting up a variety of fresh fruits and vegetables that you can easily enjoy snacking on throughout the week. 

4. Spend time Outside:  Get outside as often as you can. Soak up that Vitamin D and enjoy spending time in the forest!

Tips for Success:

• Find an outdoor activity that you love doing. This could be kayaking, biking, hiking, running, walking, swimming, skiing, camping, etc. There’s something outside for everyone- find what you love to do and then do it!
• Leave your phone behind when you spend time in nature. Look at the trees surrounding you, watch an ant carry a bit of food back to its home, smell the fresh cut grass. Try to utilize all of your senses while you are outdoors and fully bask in the glory of nature!
• If you don’t have close access to nature, adorn your home with a variety of plants. Do some research on what plants you think you would enjoy tending to and have fun picking out beautiful pots for them, caring for them, and watching them grow!

5. Lower Stress: We aren’t designed to be under constant stress in our lives. This step will take some time, but you can start by becoming quietly aware, without judgement, what is causing stress in your life. 

Tips for Success:

• Take a stress inventory by writing down all the things in your life that are causing you stress. Open your mind and heart to new ways to think about these things and figure out how you can reduce them, eliminate them, or simply view them differently.
• Take time to meditate every day. Even just 5-minutes in the morning or evening can be helpful!
• Open up to a trusted loved one and together brainstorm ways that you can reduce stress in your life.

6. Weight Loss: This step will also take time and that’s okay. Start by committing to lose just 5 pounds- you can do it! 

Tips for Success:

• Keep a journal of everything that you eat to bring awareness to the food you put in your body. 
• Remember how you eat is just as important as what you eat. Take a few calming breaths before you eat and express gratitude for your food. Chew thoroughly and enjoy every bite.  
• Do steps 1-5 and watch your body start to release extra weight. 

Have fun with incorporating these steps into your daily life and believe that it is possible to reduce your chronic inflammation and start living life more freely and abundantly on your terms. 

Author: Dipa Chauhan

Dipa Chauhan is a certified R Ph, CFMP, FLT Therapist, Functional and Lifestyle Medicine Provider. 

Dipa’s love for cooking and helping people led to the creation of the "Doctor's Orders: Your Essential Cookbook To A Plant Strong Anti-Inflammatory Diet". Here you can find over 250 healthy and easy recipes, weekly shopping lists and menus. Through this website Dipa has benefited thousands of people all around the world.

Dipa enjoys spending time with her family, especially her son Devin. Dipa also enjoys exercising, walking and other outdoor activities.