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Top 5 Tips to Reduce Inflammation

Inflammation is our body’s response to irritation, injury, or infection. It’s a natural process that helps our body heal and defend itself. Unfortunately, inflammation becomes quite harmful when it is chronic and long-lasting, leading to disease and various health problems.


Whilst we are not exercising, adequality nourishing our body, getting proper sleep, or experiencing high stress, our body responds by triggering inflammation.


Symptoms of inflammation in the body can start as fatigue, fever, joint, and muscle pain, and can even show as skin problems, trouble sleeping, muscle weakness, and eye problems. As inflammation progresses, it begins to damage your arteries, organs, and joints, leading to chronic disease.

The good news is, there are many things we can do to reduce inflammation and improve our overall health!


1. Eat Anti-Inflammatory Foods

When it comes to improving our health and preventing disease, we want to start with nutrition. Incorporating these anti-inflammatory foods in our diet can not only reduce inflammation but also promote overall health and wellbeing.


  • Tomatoes
  • Olive oil
  • Green leafy vegetables, such as spinach, kale, and collards
  • Nuts like almonds and walnuts
  • Fatty fish like salmon, mackerel, tuna, and sardines
  • Fruits such as strawberries, blueberries, cherries, and oranges

2. Avoid Inflammatory Foods

Equally as important as incorporating more natural anti-inflammatory foods into our diet, is limiting or omitting inflammatory foods. These foods are known to promote inflammation in the body…


  • Sugary beverages
  • Processed foods
  • Refined carbs
  • Red meat
  • Desserts
  • Trans fat
  • Alcohol

3. Exercise

We all know how important regular exercise is for our overall health and wellbeing. There are many benefits to regular exercise, including anti-inflammatory effects!


Our workout sessions do not need to be long or strenuous. Starting with even 20 minutes of walking or light exercising can have profound benefits on our health and help to reduce inflammation in the body.


4. Sleep

Consistent, restful sleep is crucial for a healthy, functioning body and mind! When sleeping, our body can take the rest needed to perform at its best physically and mentally. Not surprisingly, poor sleep has been associated with increased inflammation.


Healthy adults need an average of 7-9 hours of sleep per night. To ensure we’re getting adequate sleep, try limiting screen time before bed, avoiding caffeine late in the day, and go outside each morning to reset our circadian rhythm.


5. Manage Stress

Stress is a mental and emotional response that often shows itself within the body. Have you ever had a stressful week and noticed that your skin begins to break out? Or have you had a rough night’s sleep, knowing you have an important meeting at work the next day? Stress can show itself in many ways, including contributing to inflammation and a disruption of hormones in our body.


Managing our stress levels can help to reduce and prevent inflammation. This may be easier said than done, as stress cannot always be avoided, but finding ways to relax can help us better respond to the stress we endure each day and ultimately, reduce inflammation.


Meditation, yoga, journaling, walking, breathing exercises are all things we can try to do to reduce stress. Work out what works for you to help improve your vibe and your mental and physical health!


Following these tips can help to reduce and prevent inflammation in the body, resulting in more energy, clearer skin, and an overall healthier YOU!

At Integrity Skin Clinic we would love to show you what our range of clinical services can do for you!
If you have questions, please feel free to send a message to Client Services or call 07 3849 4111


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