Acute inflammation is usually very noticeable. When we are injured, sick or otherwise damaged, the body will send inflammatory cells to where they are needed. The result can be swelling, redness, pain or bruising. This is obviously a good thing as it allows us to heal.

However, when we continuously create conditions that damage the body, such as exposing ourselves to toxins, ingesting unhealthy foods, drinking alcohol and living sedentary or stressful lifestyles, we can develop chronic inflammation.

Over time, chronic inflammation can lead to many health problems and diseases. Symptoms of inflammation can be hard to spot until it develops into an acute condition. So as always, prevention is best when it comes to caring for our health and the health of our families.

• Eat plenty of anti-inflammatory foods – particularly ones high in omega-3 fatty acids like salmon, tuna, walnuts, and flax seeds. Other anti-inflammatory foods include grapes, blueberries, nuts, olive oil, celery, garlic, green tea, rosemary, turmeric, and ginger. 

• Restrict inflammation causing foods – processed food, alcohol, sugar, dairy, gluten, empty-calorie grains, fried foods, and things containing trans fats. 

• Exercise – physical activity prompts the muscles to produce the muscle growth cytokine IL-6, which inhibits the production of inflammatory chemicals in the body. Don’t overdo it though, as too much exercise can cause inflammation too. It’s important to listen to your body. 

• Losing excess body fat – the excess of macronutrients in the adipose tissue stimulates them to release inflammatory mediators such as TNFa. 

• Reduce stress – too much stress fills our bodies with cortisol and adrenaline, prompting the release of inflammatory chemicals in the body. 

• Cold water therapy – cold water causes the blood vessels to constrict, leading to less blood flow in the area, thus reducing swelling and pain. 

• Catch your ZZZs – getting adequate and proper deep sleep will keep your hormones and neurotransmitters at high-functioning levels. 

• Say no to drugs – use over the counter medicines, like ibuprofen and antacids sparingly and only use antibiotics for serious medical emergencies. 

• Execute a fast – fasting allows your body to focus on healing itself while it’s not busy digesting and using foodstuffs. Your cells go into rest mode and less inflammatory monocytes are produced, also existing monocytes become less effective an inducing inflammation.