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But thats by design: You need a little fire to defend yourself.
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Where you’re free to run into trouble is if those flames keep smoldering even after youve healed.
The key difference here is between acute and chronic inflammation.
After theyve dealt with the danger, those cells typically retreat, and your symptoms die down.
But with the long-lasting version of inflammation, that response keeps percolating.
Eat a lot of plantsincluding a variety of types.
plant chemicals) like polyphenols and carotenoids, which are powerhouseantioxidants.
All the more reason to get your garden variety.
Cut down on ultraprocessed foods.
But lets get one thing straight: Noteverythingcanned, frozen, dried, or preserved is terrible for you.
Theres also the opportunity cost of filling up on super-processed stuff.
Spice your meals with a heavy hand.
For their relatively tiny size, spices can pack a powerful inflammation-busting punch.
Cool it on the alcohol.
All that said, the occasional tipple is probably not such a big deal, Zumpano says.
Find practices that help you let go of stress.
Experiencing stress can get your body all up in armsand for good reason.
So our bodies get stuck with inflammation levels that are higher than they need to be, she explains.
One of the methods shesstudiedfor doing just that ismindfulness-basedstress reduction.
Move your body often.
But with regular movement, your body tissues adapt to the stress.
She suggests leaving 24 hours between moderate sessions and 48 between intense ones.
But otherwise, she adds, the more consistently you move, the better.
Get a full nights sleep as routinely as it’s possible for you to.
That starts with setting aside the time for it, and making sleep a priority.
If youre struggling to doze off or stay asleep, take a look at what youre doing beforehand too.
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