Aside from eating an anti-inflammatory diet, other dietary and lifestyle habits can help you reduce inflammation. However, some anti-inflammatory tonics may work better than others, including:. You should aim to choose anti-inflammatory foods for optimal health and well-being, lowering your risk of disease, and improving your quality of life.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Some foods can drive inflammation and raise your risk of chronic disease.

Here are 5 foods that increase inflammation in the body. Learn 13 foods that have powerful anti-inflammatory effects to help lower chronic inflammation. Following a diet packed with foods that lower the markers of inflammation in our bodies can also lower our risk of an early death.

The jury's out on nightshade vegetables and their impact on inflammation. Read on to see which foods can help. Skin inflammation occurs when your skin reacts to something you have ingested or that has touched your skin. Treatment will depend on what is causing….

Certain herbs and spices are known to have anti-inflammatory properties. Learn about the power of turmeric, ginger, cinnamon, garlic, cayenne, cloves…. Get the facts on inflammatory bowel disease IBD. Learn about types such as ulcerative colitis and Crohn's , causes, risk factors, diagnosis, and….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based What is an Anti-Inflammatory Diet and How to Follow it. Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Franziska Spritzler — Updated on October 12, Foods to eat Foods to avoid Sample menu Benefits FAQ Takeaway Consuming certain foods and drinks while avoiding others may help you reduce and prevent inflammation.

Anti-inflammatory foods to eat. Foods to avoid. One-day sample menu. Benefits of an improved diet and lifestyle. Frequently asked questions. How we reviewed this article: Sources. Restless legs syndrome gives people unusual and sometimes unpleasant sensations in their legs that can disrupt sleep.

It can make you feel like you want to move your legs. It can occur at any time but is often worse at night. A related condition called periodic limb movement disorder only occurs at night and causes the arms or legs to jerk or twitch. These conditions can affect anyone but are quite often linked with long-term conditions.

They can also be a side effect of some medications or be caused by not having enough iron or vitamins in your body. If your symptoms are severe, your doctor may suggest treatment with a group of drugs called dopamine agonists.

Examples of these drugs are ropinirole and pramipexole. Snoring is common and can be a symptom or a cause of sleep disturbance. Severe snoring may be a sign of obstructive sleep apnoea syndrome, a condition caused by brief blockages of the upper airway during sleep.

It can cause fatigue and can be diagnosed by measuring the level of oxygen in the blood during sleep. For more information visit the British Snoring and Sleep Apnoea Association website.

If your sleep is disturbed by pain, then physiotherapy , exercise and possibly drug treatments could help. However, sleep disturbance is often caused by a number of issues, which may include pain but also fatigue , stress or depression. These issues can sometimes be difficult to deal with and might require long-term treatments or solutions.

There are also things you can do in the short term. Have a read through the sections below, and see if you can try some or all of these tips. Getting a good night's sleep is vital if you have arthritis. But when you're dealing with painful joints, it isn't always easy. Here are a few tips to help.

Research has shown that people who have trouble sleeping may benefit from cognitive behavioural therapy CBT. This is a talking therapy that can help you manage your problems by changing the way you think and behave. It helps you break down what feels like an overwhelming problem into smaller more manageable parts.

Cognitive behavioural therapy for insomnia CBT-I is for people who have trouble sleeping. It uses methods such as:. Non-drowsy painkillers that include caffeine could disrupt your sleep. NSAIDs such as ibuprofen or naproxen reduce pain and stiffness.

Although these drugs have potential side effects, they can be very useful, particularly in the short term. Taking your last dose of the day before bedtime, with or after food, can reduce pain and stiffness throughout the night.

Some antidepressant drugs, such as amitriptyline , dosulepin and trazodone, have sedative effects, which means they make you feel sleepy, and may also reduce pain.

Temazepam, zolpidem and zopiclone are examples of drugs that are sometimes given to help people sleep. They help you go to sleep but may not stop you waking up throughout the night.

Doctors often advise against using sedatives in the long term because of the risk of dependence, which means you can become addicted to them.

The effect often wears off after a few days of taking them. In some rare cases, long-term use of these drugs may be better than long-term sleep loss. Many people experience painful muscle cramps during the night. Doing stretching exercises before you go to bed can help. Tonic water may also work as it contains a small amount of quinine.

In addition, there are other drugs that are usually prescribed in people who have long-term pain and these drugs may sometimes have useful effects on sleep, for example pregabalin and gabapentin.

We are currently funding research at the University of Aberdeen , to help us understand how pain, sleep, and exercise are interconnected for people with chronic pain. The researchers plan to use the information gathered to design a new combined exercise and sleep programme to trial with patients.

If successful, this could reduce pain and disability in patients by improving sleep and exercise habits. Versus Arthritis About arthritis Managing your symptoms Sleep. Download versus Arthritis - Sleep and arthritis information booklet Download.

Reset your clock to battle ongoing inflammation. Inflammation upsets circadian rhythms, disrupts slumber and leads to next-day exhaustion. Plus, insufficient shuteye exacerbates its fire, leaving you in a vicious, sleep-deprived circle. Stabilize your biological cycle: Go to bed and wake up at the same time every day, and shoot for 7 to 8 hours a night.

Struggling to snooze? Try melatonin; besides inducing restful slumber, some research suggests it dampens inflammation. Practice PMR to ease into sleep. And studies show it significantly eases stress and anxiety. Lie down in a comfortable location, take a few deep breaths, then start tightening and relaxing all your muscles.

Start with your face and forehead, and move all the way down your body, ending with your toes. Work out regularly…. Exercise enhances the release of anti-inflammatory chemicals, and studies show even 20 minutes of walking or other moderate-intensity exercise decreases inflammation. Regular activity also trims excess body fat—important, since being overweight initiates a cascade of physiological responses that end in inflammation.

Movement is key, but intense or prolonged exercise triggers inflammation. Modulate vigorous workouts and alternate them with gentler routines. Studies show yoga reduces markers of inflammation, eases stress and promotes sounder sleep, especially when the practice includes meditation and deep breathing.

Baby that belly , as research links gut and microbiome disruptions with low-grade, chronic inflammation. Balance bacteria and support your gut by minimizing sugar and stress, prioritizing sleep and adding probiotic-rich foods to your anti-inflammatory regimen.

And drink plenty of water; even minor dehydration can impair gut function. Take anti-inflammatory supplements besides turmeric like ginger root, alpha-lipoic acid, andrographis, boswellia, resveratrol and MSM methylsulfonylmethane.

For more insight into reducing inflammation, keep reading:. Load up on these inflammation-fighting foods for a better night's rest. Carolyn Williams, Ph. She writes for a variety of online and print publications on health topics ranging from sleep to fasting to mental health.

Online searches for insomnia remedies and tips for better sleep have skyrocketed in recent years, which suggests many of us are having trouble sleeping lately. And while one night of less-than-adequate sleep may leave you less productive and energized the next day, it isn't too big of a deal.

However, several nights of poor sleep quality creates a much bigger health issue. This is because a lack of sleep fuels inflammation in the body, increasing the risk of developing heart disease and diabetes and decreasing the immune system's effectiveness.

Recipe pictured above: Roasted Pistachio-Crusted Salmon with Broccoli. Want to get a better night's rest? Research suggests eating certain foods can help you sleep better and reduce inflammation in the body. Check out these eight top anti-inflammatory foods for sleep. Thanks to their combination of protein, healthy fat, fiber, minerals and antioxidants, tree nuts are considered a great anti-inflammatory food to eat regularly.

But pistachios might be the best choice if you're struggling with sleep. This is because pistachios are one of the top sources of melatonin, the hormone in the body that helps to induce sleep.

Research suggests increasing melatonin levels through food may make it easier to go to sleep and to sleep longer. Omega-3 fatty acids are essential anti-inflammatory nutrients that may support quality sleep. A study on healthy young adults published in Nutrients suggests that a higher intake of omega-3 fatty acids, particularly DHA, improves sleep quality.

DHA is primarily found in cold-water fish like salmon , so look for ways to get at least two servings of salmon or other higher-fat fish weekly. Edamame is a food that eases inflammation and may improve sleep. A study published in Cureus suggests that regularly eating soybeans results in significantly longer and better quality sleep, and these effects are attributed to anti-inflammatory compounds in soy known as isoflavones.

Shelled and toasted edamame are readily available, but you can also get these benefits by eating other soy-based foods like tofu. Green tea leaves contain powerful anti-inflammatory compounds known as catechins, along with the amino acid theanine.

However, chronic inflammation is harmful because it gradually damages healthy cells, tissues, and organs. This increases your risk of developing illnesses, such as :.

Fortunately, there are many things you can do to reduce inflammation and improve your overall health. An anti-inflammatory diet is typically based on whole, nutrient-dense foods that contain antioxidants. Some anti-inflammatory foods to include in your diet include:. Your anti-inflammatory diet should provide a healthy balance of protein , carbs , and fat at each meal.

More specifically, some foods are associated with an increased risk of chronic inflammation. Click here for a 7-day anti-inflammatory meal plan. An anti-inflammatory diet, along with exercise and good sleep, may provide many benefits, including:.

Aside from eating an anti-inflammatory diet, other dietary and lifestyle habits can help you reduce inflammation. However, some anti-inflammatory tonics may work better than others, including:.

You should aim to choose anti-inflammatory foods for optimal health and well-being, lowering your risk of disease, and improving your quality of life. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Some foods can drive inflammation and raise your risk of chronic disease. Here are 5 foods that increase inflammation in the body. Learn 13 foods that have powerful anti-inflammatory effects to help lower chronic inflammation.

Following a diet packed with foods that lower the markers of inflammation in our bodies can also lower our risk of an early death. The jury's out on nightshade vegetables and their impact on inflammation.