Inflammation can be hard to spot. However, too much inflammation can wreak havoc on your joints, gut, ability to heal, and your body’s overall immune response. If you want to get better after an injury or feel less joint pain, start paying attention to inflammation and how you can control it.

Inflammation, also known as swelling, is your body’s natural response to any sort of injury or harm. For example, the body rallies resources to a broken bone, cut, or infection to fight off whatever’s causing you pain.

However, too much inflammation can be harmful. In addition, an inflammatory response when there isn’t an injury can cause your immune system to target healthy organs and joints, which can make you feel slow, achy, and otherwise uncomfortable.

Lowering inflammation in the body can help you stay fit and feel healthier. Here are some great ways to reduce inflammation and perform your best.

Get Your Diet Right

The foods you eat and what you drink significantly impact your body’s immune response. Some foods increase inflammation, while others fight it. For example, eating too much sugar or processed carbs takes more energy to process. As a result, the body becomes inflamed.

On the other hand, eating more proteins, leafy greens, and fruit can increase your antioxidants to fight off free radicals in the body that trigger inflammation. An anti-inflammatory diet can lead to better recovery after an injury and increased cognitive and physical performance.

Stay away from junk food like sweets, fried food, and other processed items. Instead, focus on whole foods and healthy fats to fight inflammation.

Avoid Stress

People who are chronically stressed typically have higher levels of inflammation. This is because the body feels the anxiety and pressure, so it translates what you’re feeling into the physical realm. You almost have an inflammatory response to what the body perceives as a possible injury. Chronic stress keeps your body in constant panic, so it stays inflamed.

Everyone must deal with varying levels of stress. However, pay attention to whether your stress affects your mental or physical health. If so, make some adjustments. Either find a healthy outlet for your stress, like exercise or find ways to reduce exposure to stress meaningfully.

Make Exercise a Regular Thing

Exercise is a fantastic way to keep inflammation at bay. People who exercise regularly often have lower inflammation levels. As a result, they recover faster from injuries and illness and are less likely to get injured in the first place.

Of course, exercise has all sorts of other benefits in addition to lower inflammation. For example, when you work out, you’re more likely to stay at a healthy weight and lower your risk of many diseases.

Lose the Extra Pounds

If you’re overweight, you’re more likely to have more inflammation because your body is stressed. Carrying too much weight puts pressure on your ligaments, tendons, bones, and muscles. As a result, all of your body’s immune responses are often out of whack.

Losing weight brings your body back to equilibrium. It promotes a more normal immune response and better ensures you’re able to protect yourself from injury, infection, and anything else harmful that comes your way.

Get Enough Sleep

Sleep is another essential part of controlling inflammation. If you lack sleep, you fail to give your body enough time to go through the vital processes it needs to reduce inflammation.

Do your best to get around eight hours of sleep as often as possible. This, of course, is sometimes a challenge for people with demanding jobs or children. However, going without sleep for too long is bad for your health.

Prioritize sleep to keep a lid on inflammation and feel your best. To fall asleep faster, invest in some good-quality bedding. In addition, establish a nighttime routine that signals to your body that it’s time to fall asleep.

Sleep will help keep your energy levels stable the next day, improving how you respond to stress and willpower related to snacking, both of which will help avoid inflammation.

Peptides & Inflammation

NAD+ is a peptide regulated by many factors, including NAMPT, an enzyme associated with inflammation. When overexpressed, NAMPT is associated with certain cancers. So researchers are targeting NAMPT as a possible anti-cancer treatment in animal models. It’s also linked in tests on animals to type 2 diabetes, obesity, and fatty liver disease.

The belief is that increasing NAD+  levels reduces the impact of NAMPT and, by association, lowers inflammation. For example, as NAD+ levels decrease, inflammation increases dramatically. Therefore, scientists believe that NAD+ supplementation may help reduce the impact of NAMPT.