Dr. Hilary’s Tips for Reducing Inflammation

  • Minimize Stress: Chronic stress causes an increase in inflammation. While stress is an unavoidable aspect of life, we can work to control our response in stressful situations. Deep breathing, meditation, setting boundaries, and self-care are all important ways that we can reduce inflammation by minimizing stress.
  • Improve Diet: Processed foods, sugar, and trans fats are all causes of chronic inflammation. Focus on eating a diet rich in lean protein, a variety of fruits and vegetables, whole grains, nuts, seeds, and legumes. If you keep to the outside edges of the grocery store and cook most of your own meals, you will be well on your way to a healthy diet.
  • Prioritize Sleep: Getting fewer than six hours, more than eight hours, or having disturbed sleep are associated with increased levels of inflammation. Setting a bedtime, limiting electronic use before bed, and sleeping in a dark room can significantly improve sleep quality and quantity, which reduces inflammation.
  • Stay Hydrated: Water helps flush out inflammatory debris, and dehydration acts as an added stressor on the body1. Always keep a reusable water bottle with you, and set reminders on your phone, or drink herbal teas to help motivate you to stay hydrated.
  • Address The Root Cause: Treat the chronic infection, injury, or environmental exposure to target and eliminate the underlying reason for inflammation.


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