“Inflammation” is a word that’s constantly tossed around in discussions about health, a term not everyone understands except to know that it’s bad. It’s actually not in all cases, like when your body responds to an infection or injury by containing the threat, initiates the healing process and then returns to normal functioning.
Chronic inflammation is what we need to watch out for, but it’s difficult to detect.
It occurs when the immune system continues to respond, usually at a lower intensity, when there is no immediate outside threat. Most people have developed at least some of it by the time they reach age 60.
Chemicals and proteins sent to attack normally functioning organs create stress that harms them and contributes to heart disease, diabetes, cancer, arthritis, Alzheimer’s disease and gut microbiome imbalances.
The symptoms of chronic inflammation can also signify other conditions but include fatigue, difficulty sleeping, depression or other mental health conditions, joint or muscle pain, digestive issues like constipation or diarrhea, weight loss or gain and others. A blood test is the one way to know for certain it’s happening.
The cause isn’t usually clear, but research suggests diet, obesity, environment, sleep problems, stress and smoking are all factors. The Mayo Clinic recommends making these relatively simple changes to alleviate any chronic inflammation you may be experiencing.
Consume more plant-based food
This is where we tell you to eat your vegetables, just like your mom always did. And fruit, too, though that isn’t as big of an ask. Science solidly backs this admonition because both food groups are rich with antioxidants, powerful nutrients that can limit, delay or repair damage from oxidative stress, which is a common side effect of inflammation.
Whole grains, legumes, green tea and some spices are other healthy plant food sources.
Embrace fermented foods
Fermented foods with living microorganisms have been shown to reduce inflammation markers, or the chemicals found in blood tests that indicate it’s happening in your body. Examples include yogurt, sauerkraut, kimchi, kefir, kombucha and miso, but read the packaging to make sure it includes “live and active cultures.”
Seek omega-3 fatty acids
Your body cannot make these essential acids on its own and needs them to support cell structure and communication, as well as tame inflammation.
Omega-3s are famously abundant in salmon, sardines and other fatty fish as well as chia seeds, walnuts, pecans, flaxseed and soybeans (including edamame).
Cut back sugar, processed food and red meat
High blood sugar prompts multiple responses from your immune system that result in chronic inflammation. Processed food can alter bacteria, cause blood sugar spikes and lacks healthful fiber. Red meat contains several compounds, including saturated fat, that provoke an inflammatory response.
Some of the worst offenders are sugary soda, candy and cereals; packaged baked pastries and refined carbs including white pasta, rice and bread; deli meats, bacon, beef, pork and mutton; and fats like shortening and lard.
Think about the Mediterranean diet
The Mayo Clinic endorses this much-lauded eating plan, based on the ingredients of many of the cuisines found on the north and south coasts of this iconic body of water. You can read our separate story about it for more details on page 158.
Prioritize moderate exercise
Anyone who lives a sedentary lifestyle is prone to chronic inflammation due to fat accumulation, lack of anti-inflammatory chemicals released through muscle contractions and other factors. Physical activity is tied to improvement in heart and brain health and increased energy that fuels more positive exercise to benefit both.
Experts’ standard recommendation is for individuals to get at least 30 minutes of moderate exercise five days a week, which is defined as movement that raises heart rate and causes heavier breathing but doesn’t prevent conversation. Heavy weight training with adequate rest in between bouts also has been shown to reduce inflammation.
Get the right amount of sleep
This may sound like another broken record, but getting enough sleep is essential to maintaining proper health. The ideal amount for each of us does differ to some degree, but the fact is that most adults require seven to nine hours of sleep nightly to function optimally. When that doesn’t happen it triggers inflammatory chemicals to flood the brain and body.
Sleep advice tends to run along the familiar beats like “keeping your room cool and dark” and “avoid screens for an hour before bed.” These usually work, but if you’re still restless try other strategies like moving to a different room to quiet racing thoughts or “cognitive shuffling,” where you choose a neutral word, then focus on thinking of words that start with each letter of the first one.
Regulate stress
Emotional stress can trigger or exacerbate inflammatory response by making it harder for your immune system to slow and stop its response to threats both real and perceived. It triggers the release of proteins that combat infections and help heal injuries, but if they’re constantly firing it will bombard your organs and weaken them.
The cognitive shuffling discussed above is one method of reducing stress out of many others. Yoga, tai chi, meditation and other contemplative practices are among the most researched and recommended approaches. You also can reach out to friends or family, read relaxing books, exercise to fight negative thoughts and restart positive processes, and get more sleep.
Stop smoking
Smoking isn’t as common as most other health issues, with about 14.4% of Yavapai County residents estimated to smoke, but those who do risk flooding their bodies with damaging toxins and chemicals that trigger cytokines and other inflammatory proteins.
