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If there is swelling in your body without any disease, then do not forget to consider it normal. Many times swelling is happening inside the body, which is not detected from outside. If inflammation persists for a long time, it can cause heart diseases, diabetes, arthrites and even serious diseases like cancer. However, it can be reduced. Let’s know what to do to reduce the body’s inflammation.

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Adopt anti-inflammatory diet

Your food may also cause swelling due to deteriorating. Anti-inflammatory diet means eating foods that are rich in inflammatory properties and avoiding things that cause inflammation.

• What should we eat- Green leafy vegetables (spinach, kel), colored fruits (berries, oranges, cherries), tomatoes, nuts (almonds, walnuts), fatty fish (salmon, mackerel) which are rich in omega-3 fatty acids, and spices such as turmeric and ginger.
• What to reduce- Processed food, refined carbs (white bread, pasta), sugar and pastry, and unhealthy fats (vegetable oil, junk food) eat small amounts.

Complete sleep

Sleep is the time for body repair and recovery. When you do not sleep completely, the level of chemical enhancing inflammation in the body increases. Constant sleep deficiency activates stress reaction in the body, which leads to chronic inflammation.

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• What to do- Aim to get 7-9 hours of deep and good sleep daily. Fix a regular gold time, avoid using the phone and laptop before bedtime, and keep your bedroom calm, dark and cool.

Stress management

Cortisol hormone levels increase due to frequent stress. Increased cortisol for a long time promotes the process of inflammation in the body and weakens the immune system.

What to do- Include yoga, meditation and exercise to your routine to reduce stress. Spending some time in the day between nature, taking time for hobbies and spending time with friends are also good ways to reduce stress.

Exercise regularly

Regular exercise is one of the most effective ways to reduce inflammation.

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• What to do- Most days a week, do at least 30-45 minutes of modirat exercise. This may include brisk walking, running, swimming, cycling or any sport. Keep in mind, do not do too much, because excessive intensity exercises can cause problems.

Eat healthy fats

Fats are not always bad. Healthy fats are essential for the body and they are helpful in reducing inflammation. It is necessary to adopt healthy fats by distance from unhealthy fats, such as trans fat and saturated fat.

• What should we eat- Include omega-3 fatty acid-rich sources, such as flax seeds, chia seeds, walnuts and fatty fish in your diet. Apart from this, olive oil, avocado and nuts are also excellent options.