How to: Reduce Inflammation / Irish Dance / Injuries / Recovery

How do I reduce inflammation? This is not only important for Irish dancers, but for everyone. For years I have seen people purchasing over the counter medication, then taking tablet after tablet and then adding the extra teaspoon of some other bottled substance. I myself, from a young age, was completely against taking any medication that was not close to its natural state. Trust me when I say that I was the worst, my wonderful parents will back me up on this one 😀

I always thought to myself, there has to be a healthier option!

So even from a young age, I started to do some research. And the results I found were amazing!

The results I found were amazing but at the same time, not shocking! I believe that people are smarter now than ever before but for some reason, we are not able to follow these simple steps which I am about to show you to reduce inflammation in the body. Instead, people take the easy option of purchasing a box of tablets or bottled medication of some sort because they feel this is the easiest option, and the fastest way to reduce inflammation and because no effort is required. Short term yes this may be helpful but in the long-term, I would not be so sure.

Before we talk about the simple steps to reduce inflammation, let’s learn more about inflammation and how it affects the body.

What causes inflammation? 

In its simplest form to help you to understand, inflammation is the bodies attempt to protect itself.

For example: As an Irish dancer, if you experience an injury, more than likely the injury will become inflamed to heal the injured area, to repair damaged tissue and to prevent viruses and bacteria.

Now I have you thinking… why do I need to reduce inflammation if it protects my body?

Inflammation can also have a negative impact on the body and can play a role in some chronic diseases such as heart problems, diabetes, depression, bone health, lung problems, behavior and cancer. So yes, even though inflammation has its advantages, it also has its disadvantages.


Here are some simple steps for you to follow:

Follow an ‘eat right!’ plan

Some foods play a role in causing inflammation and others fight against or even prevent inflammation.

Some foods to avoid:

White bread, sugar, salt, too much red meat, margarine

Some foods to help reduce inflammation:

Fish such as salmon, sardines and mackerel

Nuts such as almonds and walnuts

Green leafy vegetables

Olive oil


Colourful fruit such as strawberries, blueberries and oranges

Drink plenty of water

This will help flush out the toxins that cause inflammation as they are released from your fat stores and will reduce the negative effect of toxin release. How much water should I drink? For every 50lbs that you are body weight, drink at least 1 litre of water each day. Know that if you exercise, you may have to increase water intake as a result.

Exercise regularly

If you are a dancer you are obviously exercising regularly. If not, I recommend exercising at least 3 days each week and no less than 30 minutes at one time.

It’s not rocket science, you know this stuff already. If you want to live a healthier life and reduce inflammation in the body, aim for an overall healthy diet. If you are looking for an eating plan that closely follows anti-inflammatory eating then consider following a nutrition plan which I have designed for this.

Some people are still unaware of these simple steps and others choose to ignore them. This is what shocks me the most!

Thank you for reading.

If you want to get more information on this subject then please do not hesitate to contact me. I am always happy to help. 😀

By Peter O’ Grady

Author of ‘Upping Your Step’

A training book for Irish dance.

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