The truth is, inflammation is good for you in small doses. If you get a cut, for example, swelling slows blood loss and calls bacteria-fighting white blood cells to the injury site. Problems occur when stress, junk food lack of exercise, or a lingering illness trigger constant low-level inflammation. This makes blood stickier and thickens the artery walls, increasing your likelihood of cardiovascular disease, heart attacks, and stroke, as well as type-2 diabetes and cancer. The good news is that these four simple habits can minimise inflammation-and the resulting harm.
1. Reinforce your gut
Ingesting probiotics (the good bacteria that fight infection) results in fewer signs of inflammation in the heart, found a recent study presented in Nutrition Review. Your goal: every day, eat at least one serving of probiotic-rich options such as yogurt, fermented veggies (like pickles or kimchi), or kombucha tea.
2. Eat more greens
A mostly plant-based, whole-food diet will minimise inflammation. At the same time, it doesn’t hurt to bump up your protection with anti-inflammatory superstars like vitamin E (up to 1,200 IU daily) and quercetin (1,500 to 1,800 mg daily).
3. Be social
Hanging out and laughing with close friends and family is a proven anti-inflammatory, report researchers from the University of North Carolina at Chapel Hill. Make sure you have at least one meaningful social interaction (as in, take the time to have a conversation with a friend or plan a lunch date) every single day.