Scientist Lives By This 15-Step Anti-Inflammatory Routine Daily And Here's Why You Should Too

Health scientist Ollie Whitby says he lives by these 15 anti-inflammatory routine every single day to tackle diseases cause due to inflammation. Read on to know why you must adhere to these healthy guidelines as well.

Scientist Lives By These 15 Anti-Inflammatory Routine Daily And Here's Why You Should Too

What is inflammation and why is it debilitating? Inflammation happens due to our body's natural response like a defense mechanism to injury, infection, or harmful stimuli. It helps the body heal by sending immune cells to the affected area, often causing redness, swelling, heat, and pain this is known as acute inflammation and is usually short-term and beneficial. However, when inflammation becomes chronic, it can persist even without a clear threat and may contribute to serious health problems like heart disease, diabetes, arthritis, and autoimmune conditions. Inflammation is slightly different from chronic inflammation. Chronic inflammation happens as a result of poor diet, stress, lack of sleep, and exposure to toxins. The only way to manage or prevent it is by following a very healthy lifestyle.

Health scientist Ollie Whitby says on his Instagram post that he lives by these 15 anti-inflammatory routine every single day to tackle diseases cause due to inflammation. Read on to know why you must adhere to these healthy guidelines as well.

15 Anti-Inflammatory Habits That Will Transform You

15 Anti-Inflammatory habits to live by according to Health Scientist Ollie Whitby:

1. Go for morning walk every day. Light movement will help boost lymphatic flow, immune cell circulation, anti-inflammatory cytokines and also lower cortisol levels in the body.
2. Eat a diet that includes berries, leafy greens and cruciferous vegetables. Berries are loaded with antioxidants, leafy greens contain folate and magnesium and cruciferous vegetables contain sulforaphane every day.
3. Limit consumption of sugar, refined carbs, processed foods, white bread pastries. All of these foods will make your blood sugar spike and lead to inflammation.
4. Learn to manage stress levels with breath-work, meditation and social connection to lower cortisol levels. Cortisol promotes pro-inflammatory cytokines.
5. Learn resistance training and practice it two to three times a week. These workouts will help release myokines which are anti-inflammatory irisins and it will also improve your glucose.
6. Maintain a healthy body fat percentage. Excess fat in the body is bad for inflammation especially visceral fat.
7. Eat a lot of fatty fishes and omega-3 fatty acids.
8. Cook your food with extra virgin olive oil or you can use extra virg8in olive oil to garnish your food as well.
9. Seven to nine hours of sleep every day must be your priority.
10. 15o minutes of weekly moderate cardio is essential.
11. Enhance curcumin absorption by cooking your meals with both turmeric and black pepper. They are highly rich in this antioxidant which acts as an anti-inflammatory agent.
12. Spend quality time amidst nature. Nature has many healing powers including phytoncides which can reduce stress, inflammation and negative ions.
13. Protect your melatonin by avoiding screen use just one hour before bed.
14. Harmful bacteria enters the blood stream through your mouth and tongue. Practice good oral hygiene like brushing and tongue scraping.
15. Limit exposure to alcohol, microplastics and tobacco all three of which can increase inflammation through oxidative stress.

Take a look at Health Scientist Ollie Whitby's Instagram post on how to tackle inflammation on a daily basis:

View this post on Instagram

A post shared by Ollie Whitby | Health Scientist (@olliejwhitby)