If you have headaches , bloating , joint pain , rashes , fatigue , weight gain , allergies , asthma or mood problems, then you have an inflammation problem. Sometimes inflammation comes silently and it is difficult to identify. Inflammation is the leading cause of illness, such as diabetes , heart disease , obesity , high blood pressure and cancer. Today we will learn some very helpful ways to reduce inflammation. Eat superfoods Some foods can reduce the inflammatory state of your body. Foods high in antioxidants and polyphenols can fight free radicals , which can calm inflammation. Green tea , Cruciferous family vegetables like broccoli , cauliflower etc. can soothe food inflammation. Foods rich in omega 3 fatty acids such as nuts , seeds and oils also help reduce inflammation. Ginger , garlic , turmeric , chilli and blueberries also help reduce inflammation. Exclude fructose , white sugar and flour White sugar and refined sugars stimulate the growth of inflammation by inhibiting glucose and insulin control. Which causes oxidative stress. Inflammation increases due to insulin resistance. Exercise is an easy way to reduce inflammation without any side effects. However, after doing heavy exercise, you must rest. Quit smoking Smoking tightens blood vessels and increases inflammation. If you can quit smoking, you need to control your diet so that you do not fall prey to unhealthy junk food. Keep waist size normal Women are more likely to suffer from high levels of inflammation if their waist size is more than 35 inches and men's waist size is more than 40 inches. So they have to try to lose weight. Negative emotions need to be overcome as high levels of stress hormones secrete excess inflammatory chemicals. So try to control stress through meditation , prayer, etc. Try to stay positive. Adequate sleep The body is prone to infections due to lack of adequate sleep , where adequate sleep has anti-inflammatory effects on the body. A study by Atlanta Emory University School of Medicine found that short sleep and poor sleep quality were associated with increased levels of inflammation. So it can be said that adequate and adequate sleep helps in reducing inflammation.