5 Easy Ways To Reduce Inflammation Overnight!Date de publication:
Want to improve your overall health overnight? I’m pretty sure the answer is a unanimous YES! Read on for a few small ‘edits’ that you can start implementing right this very second… and yes, you really do have the power to control & limit inflammation.
Best part about making these changes? You don't have to wait months or years to start seeing results & feeling better. Research suggests that reducing inflammation in the body is the key to staying healthy & slowing down your body’s aging process. So let’s dive in so we can all reduce inflammation, starting today!!
1. Get a GOOD & proper night’s sleep (7-8 hours to be exact)
I’ll be the first to admit, I struggle with this one… but when you sleep, your body is hard at work repairing & restoring your cells. Yes, 7-8 hours a night may seem a little excessive, but it’s exactly what an adult body needs every night (I repeat... every night!) to stay healthy. Not enough sleep can trigger a wide range of inflammatory reactions & can stop the process of your body healing & rejuvenating. So if you want to reduce inflammation, good sleep is where it begins. Go to bed early, stop scrolling through your phone, & chug a big glass of water. Boom!
If you have trouble sleeping check out our favourite meditation app!
2. Start Everyday With A Veggie Packed Cold-Pressed Juice, Preferably A Green One!
Leafy greens and celery are some of the absolute best foods for lowering inflammation. We’re talking antioxidants, fibre, vitamins, carotenoids, phytonutrients, and the list goes on. We understand that a full plate of greens isn’t always appetizing or feasible, which is one of the reasons why we make our delicious cold-pressed juices!
Check out our veggie forward green juice: The Clover. It's packed full of dark leafy greens like spinach and kale and combined with cucumber, celery, pear, mint and lime for a bit of sweetness!
3. Get More Exercise (20 minutes will do the trick!)
Daily exercise improves your body’s immune function. Plain and simple. The good news is that you only need 20 minutes of movement a day to help reduce inflammation. Go on a walk, up your yoga game, take an online HIIT class in your living room, or even do a fun dance class with our fav @ryan.heffington! This is our favourite online workout class. Mindfulness & meditation have also been proven to reduce inflammation & help keep stress levels at bay.
4. Be Picky About The Ingredients You Put Inside Your Body
Eat whole foods AND read the ingredients!!! Ditch processed foods and items that are high in added sugar. What else?! Additives, dyes, preservatives, along with other chemicals are regularly added to food and may be the cause of inflammation without you even noticing… so cut them out (within reason, and when you can).
With Little West juice, you never have to worry about additives or preservatives. What you see on the front of the bottle is what you get! No sugar, no water, just fresh veggies & fruit.
5. Take a Break From Alcohol and/or Caffeine
As a mama of 2 littles, I know, this sounds impossible because I love my coffee and my wine (#truth). So we’re not saying to cut both out completely, just be mindful and limit your intake. Eliminating (deep breaths!) or cutting back on these two substances will noticeably help calm inflammation within days.
6. Drink Green Tea
Green tea has been shown to be beneficial against many diseases. It contains components that have anti-inflammatory effects. The way that green tea is dried and steamed, it preserves a good amount of the anti-inflammatory polyphenols in the leaf. Some of the polyphenols (like EGCC) have powerful anti-inflammatory properties.
7. Consume resveratrol
Another polyphenol, resveratrol, has been shown to have various health benefits, such as regulating the inflammatory responses in the body. Resveratrol is found in nuts, berries and grapes. The skin of grapes especially contains high amounts of resveratrol. This polyphenol can offer defense against infection and UV damage as well.
Not only does meditation calm our mind and help with stress - it is also thought to affect our genes and in this way reduce inflammation in the body! Molecular damage caused by stress could potentially be eased with mind-body practices. Try meditating first thing in the morning, during the day or before going to sleep. The internet is full of guided meditations, in whatever length suitable for you!
9. Try herbal remedies
Some over-the-counter herbal remedies can be effective in reducing inflammation in the body as well. One of the most popular herbs worldwide is echinacea, also called purple coneflower. This flower is thought to have anti-inflammatory properties on top of being high in antioxidants. You can find echinacea as tablets, extracts and teas.
Try these out and report back. We’re curious to see what works best for you!