Dietitian Explains How to Lower Inflammation with Lifestyle Changes
Chronic, excessive inflammation is linked to numerous health conditions like heart disease, diabetes, arthritis, and even depression. The good news is that making certain lifestyle changes can help lower problematic inflammation.
Registered dietitian Alexandra MacLean, shares science-backed tips for reducing inflammation through nutrition and other lifestyle factors.
What is inflammation?
Inflammation, while often thought to be negative, is also an important immune response part of our body’s healing process. This type of inflammation is called acute inflammation and presents as pain, warmth to the touch, redness, swelling, and sometimes loss of function. These symptoms can occur with injury or infection and eventually go away with healing. There is also a second type of inflammation known as chronic inflammation. This occurs when the inflammatory response is kept on in the body longer than it needs to be even if there is no acute injury or infection.
How does Chronic Inflammation Affect the Body?
Chronic inflammation is a constant state of inflammation in the body. There are conditions and symptoms associated with it, but diagnosis can be difficult. A blood test for C-reactive protein (CRP) can provide evidence for the inflammatory state of the body. Chronic inflammation is seen with conditions like irritable bowel syndrome (IBD)-which is an umbrella term for Crohn’s disease and ulcerative colitis, as well as arthritis, cancer, heart disease, dementia, and diabetes.
What Can Be Done to Avoid Chronic Inflammation?
Changes in diet and daily movement can help to lower or avoid chronic inflammation. The Mediterranean diet is one of the most studied dietary interventions when it comes to inflammation. Finding ways to manage stress and control the environment around you can also play a part.
Benefits of a Colorful Diet
Fruits and vegetables can be found in a variety of colors. Red cabbage has a distinct purple hue, carrots are orange, kale is dark green, bell peppers can be found in yellow, red, and green varieties, and beets are a bright pink-red color. All these colors are thanks to different types of antioxidants, called polyphenols. For example, orange-colored fruits and vegetables are from beta-carotene, and anthocyanins are found in red, purple, and blue fruits and vegetables. These colorful nutrients help to fight oxidative stress from damage-causing free radicals and are anti-inflammatory. Including more colors in your meals helps to mitigate chronic inflammation.
Daily Movement
Having a lifestyle where movement is included daily is also a key contributor to reducing inflammation. Going to the gym to lift weights is not for everyone, so it is important to find types of regular exercise that you enjoy. Experiment with different activities like walking, hiking, swimming, dancing, yoga, bike riding, playing tennis or pickleball, or group fitness classes. Not only does exercise help reduce chronic inflammation, but it can also help boost your mood and regulate blood sugar levels.
Eat More Whole Foods
The Mediterranean diet is often recommended when it comes to lowering inflammation. This diet focuses on incorporating more whole plant-based foods, and unsaturated fats found in nuts, seeds, fatty fish, and olive oil. Along with adding more colorful fruits and vegetables into your diet, try incorporating more plant-based protein sources like beans, lentils, tofu, tempeh, nuts, nut butter, and seeds.
Limit Sugary Foods
High added sugar intake has been linked to chronic inflammation. Added sugars are found in foods like ice cream, sweetened coffee and tea drinks, sodas, pastries, and other desserts. There are 38 grams of added sugar in a 12-ounce can of Coke, which is about 9 teaspoons of granulated sugar. Consuming high amounts of easily digestible carbohydrates like the simple sugars found in sugar-sweetened beverages, desserts, and white breads can also be a risk factor for developing insulin resistance.
Teas and Herbs
Green tea contains more antioxidants than black tea varieties, and for this reason, it is thought to help reduce inflammation. Rosemary and oregano are herbs found fresh or dried and contain rosmarinic acid which may have anti-inflammatory properties.
Aromatics and Spices
Spices have been studied for their anti-inflammatory properties. Garlic contains sulfur compounds which have anti-inflammatory and antioxidant effects. Ginger contains compounds that may have various health benefits including reducing inflammation. Turmeric contains curcumin which has been shown to have anti-inflammatory and antioxidant properties. Black pepper contains a compound called piperine which has also been shown to have antioxidant effects. Pair turmeric with black pepper for optimal absorption. Cayenne contains capsaicin which may help to fight inflammation. Cinnamon contains cinnamaldehyde which is the antioxidant compound that may help reduce inflammation. However, regularly consuming large amounts of cinnamon can potentially have negative side effects so enjoy it in moderation. The key takeaway is to try and find ways to incorporate more spices into your meals. Not only do they provide more flavor without added salt, but they may also contribute to lowering inflammation.
Adequate Sleep
Getting adequate sleep helps regulate your circadian rhythm and helps you feel energized to take on daily tasks. Not getting enough quality sleep on a regular basis may be associated with increased inflammation throughout the body.
Stress Management
Chronic stress can contribute to a build-up of inflammation throughout the body and increase the risk for some chronic conditions. While there are many uncontrollable factors that contribute to stress levels, it is important to find ways to manage the stress factors that can be controlled. Spending time to reflect on the root causes of your stress, and identifying opportunities to mitigate the impact, can be a beneficial first step in stress management.
Listening To Your Body
Being in tune with your body has many benefits including identifying hunger and fullness cues, pain signals, energy levels, mental well-being, and physical changes to your body. Increased awareness can better help meet your physical, emotional, and mental needs. While chronic inflammation is often “silent”, listening to your body’s cues may help anticipate opportunities to make lifestyle changes that can lessen the factors contributing to an inflammatory state.