Inflammation is the process of immune activation within the body to defend against infection, toxins, or tissue injury, with the purpose of healing the body’s tissues. Our immune cells “turn on” inflammation in response to perceived threats by secreting an array of chemical mediators called cytokines, which can be measured in the blood, such as interleukin 6 (IL-6) and C-reactive protein (CRP).
When prolonged, however, chronic, low-grade inflammation becomes the common underlying pathway of a myriad diseases including skin conditions, arthritis, heart disease, cancer, and even depression. Most commonly, the factors contributing to chronic inflammation involve diet, gut microbiome, toxic chemical exposures, bodyweight, and chronic stress.
Meta-inflammation
The standard American diet is characterized by consumption of processed and ultra-processed foods. The chronic, low-grade inflammation caused by such metabolic excess has been called “meta-inflammation” and has been linked to the development of heart disease and cancer.
Diets such as the Mediterranean diet, characterized by high consumption of vegetables, fruits, whole grains, legumes, and fish, are associated with lower inflammatory cytokines in the blood, compared to high-caloric intake and consumption of sweets, refined cereals, processed meats, snacks, and sugary drinks.
Consume a healthy diet
Diets high in processed foods contribute to inflammation by disrupting the gut’s microbiome. Probiotics favorably alter systemic inflammation; Lactobacillus species, for instance, have demonstrated the ability to maintain intestinal permeability and regulate immune cells.
According to Philip Rouchotas, ND, identifying and avoiding food intolerances, along with reducing processed foods are a key part of clinically addressing meta-inflammation.
Evidence of ultra-processed foods and health risks
A recent French cohort study of 44,551 adults found that a 10 percent increase in the proportion of ultra-processed food consumption was associated with a 14 percent greater risk of all-cause mortality.
Engage in regular exercise
Exercise has been shown to decrease systemic inflammation through effects on adipose (fat) tissue and muscles. Fat tissue secretes inflammatory cytokines, and exercise can suppress this activity. Exercise actually causes muscle to release anti-inflammatory cytokines.
Inactivity is associated with higher CRP and pro-inflammatory cytokines, while exercise decreases inflammation in patients with inflammatory arthritis. It is recommended to perform a variety of types and intensities of physical activity:
- moderate to vigorous aerobic physical activities for at least 150 minutes per week
- muscle strengthening activities using major muscle groups at least twice a week
- several hours of light physical activities, including standing
Maintain a healthy bodyweight
Since adipose tissue is not inert and actually produces hormones (such as estrogen) and pro-inflammatory cytokines, maintaining a healthy bodyweight is essential for addressing chronic inflammation. For those who are overweight or obese, even a 5 to 10 percent decrease in bodyweight can significantly reduce disease risk.
Consider supplements
Certain natural health products have demonstrated effects in preclinical research related to reductions in inflammation:
- Omega-3 fatty acids and certain herbs, such as curcumin and ginger, inhibit the production of inflammatory cytokines.
- Vitamin D regulates proliferation of immune cells.
- Palmitoylethinolamide (PEA) modulates the endocannabinoid system.
- Ashwagandha regulates stress response.
- Cannabidiol (CBD) has antioxidant effects in the brain.
- Magnesium and arnica help reduce acute inflammation.
Inflammation-fighting NHPs
NHP Benefit Physical inflammation Stress-related inflammation omega-3 fatty acids produce anti-inflammatory cytokines; may help improve major depression; may help reduce joint pain and stiffness in arthritis √ √ PEA (palmitoylethinolamide) increases dopamine and GABA; calms the HPA axis (stress response); may help reduce neuroinflammation and anxiety; may help reduce migraine, menstrual pain, and joint pain √ √ curcumin inhibits inflammatory enzymes; may help reduce inflammation in rheumatoid arthritis; may help reduce joint pain equal to prescription medication in osteoarthritis √ cannabidiol (CBD) increases glutathione and reduces lipid peroxidation in the brain √ ashwagandha regulates immune T cells and has anti-inflammatory effects; may help regulate the stress response and reduce anxiety √ vitamin D modulates production of cytokines as well as cell proliferation; may help improve depression, asthma, and inflammatory arthritis √ √ magnesium may help regulate immunity; reduces neuroinflammation √ √ ginger inhibits inflammatory enzymes; may help reduce menstrual, osteoarthritis, low-back, and migraine pain √
Manage emotional stress
Mind-body medicine emphasizes the connection between emotional events and physical manifestations of disease. One of the links in this process is the hypothalamic-pituitary-adrenal (HPA) axis. Psychological stress activates the HPA axis, starting in the brain and ending in the production of cortisol.
While often vilified, cortisol is actually our most powerful anti-inflammatory hormone. However, although our bodies are equipped to deal with brief periods of stress, prolonged exposure to stress “burns out” our bodies’ ability to continually produce heightened levels of cortisol, and may trigger the onset of inflammatory conditions.
Chronic stress is increasingly associated with conditions such as anxiety, depression, heart disease, and cancer development. Finding ways to mitigate the creeping effects of stress is important in achieving overall health.
Consider your spirituality
Religious practices such as incorporating prayer into one’s life have been shown to help in managing the effects of stress: a recent survey found that participants who prayed had “significantly higher feelings of being loved and lower depressive symptoms,” and another study found “significant benefit for depression, optimism, coping, and other mental health conditions such as anxiety.”
Practice gratitude and forgiveness
Emotions such as anger have been linked to functional digestive conditions, and suppressed anger has been linked to anxiety. Conversely, practicing gratitude and forgiveness seem to be associated with greater psychological well-being.
Find purpose in your life
Fostering a sense of purpose in one’s life, including recognition of values and goals, also improves mental health and stress resiliency. For many people, purpose carries spiritual connotations and is embedded within our close relationships.
In our busy world, intentionally creating time to feed these relationships, including finding work-life balance, is important. Every once in a while, explicitly reminding ourselves of the reasons we “do it all” can be a helpful mental check.
Take time for self-care
Finally, giving oneself permission to engage in self-care is important, particularly for those of us who are usually caring for other people. This includes parents, caregivers, and those in the “helping professions” such as education and healthcare. To be at your best for those you love most, you need to take time to look after yourself too. That may involve making time for a loved hobby, making time to exercise, or making time to see a healthcare provider.
Stepwise strategy to reduce inflammation
Strategy How-to reduce sugar intake halve the sugar in your tea or coffee; better yet, don’t use sugar at all! improve sleep go to bed one hour earlier break up your stress engage in prayer, meditation, or spiritual reading 10 to 20 minutes a day forgiveness express forgiveness toward those who’ve offended you (“I forgive her”) so you can let go of those grievances sense of purpose book time to spend doing something fun with your kids or spouse, or a hobby on your own exercise walk laps around the arena or field instead of sitting while at your kids’ sports practices increase antioxidants ensure half your plate contains vegetables and fruits (rich in phytonutrients); consume antioxidant-rich teas like green tea, dandelion, and nettle improve microbiome introduce fermented foods like kombucha tea or unpasteurized sauerkraut
This article originally appeared on alive.com as “Lead an Anti-inflammatory Lifestyle.”
