How to Reduce Inflammation: A Primer
In this monthly column, VitaLife MD’s Carley Cassity helps us navigate the most exciting research in health and wellness while offering guidance on key holistic health practices to help improve our overall resilience. A Family Nurse Practitioner, Carley treats her patients by integrating both western and eastern modalities and channels that background into her writing here — backed with evidence and scientific resources.
In the past few months, I have heard the term “inflammation” used in the media, in marketing, and by my patients. As consumers, readers, and people, it is becoming increasingly important to understand exactly what inflammation is, how it occurs, and what can be done about it.
The definition of inflammation is a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful — especially as a reaction to injury or infection. Inflammation during an acute injury or infection is, in fact, a necessary part of the healing process. Our blood vessels dilate to facilitate increased circulation, so more immune system cells can reach the area to fight off the infection or begin to heal the injury. This type of inflammation, unless it continues out of control, is necessary.
During these inflammatory disease processes, the chronic response of the immune system to the site of illness becomes more degrading to the tissue or organ. As more damage occurs, the inflammatory process is further triggered – a vicious cycle. Several risk factors lead to a low-level inflammatory response: age, obesity, smoking, poor diet, low sex hormones, sex and sleep disorders.
So, what can we do?
EXERCISE
Maintaining a healthy weight is very important to reducing inflammation. Getting consistent exercise helps to maintain proper weight. Furthermore, moderate and consistent cardiovascular exercise has shown to reduce some inflammatory markers like c-reactive protein (CRP).
WATCH YOUR DIET
Eat a diet rich in anti-inflammatory foods.
Fruits and vegetables such as blueberries, apples and leafy greens are high in antioxidants and polyphenols which can reduce inflammation in the body. In addition, fatty fish, nuts, tomatoes, and olive oil help to decrease inflammation and help to improve mood and overall health.
Avoid processed foods, fried foods, red meat, refined sugars and carbohydrates, saturated fats and trans fats which increase oxidative stress and increase damage to the cells.
SLEEP
Get adequate and consistent sleep. Studies show a connection between sleep deprivation and increased inflammatory markers. Lack of sleep can alter cortisol levels and create more emotional and physical stress. Higher cortisol levels leads to weight gain, and increased emotional stress results in a pro-inflammatory response.
Remember, chronic inflammation can lead to further disease states. Inflammatory type diseases such as cardiovascular disease, cancer, and diabetes are a few of the leading causes of mortality in the US.
Prevention through diet and lifestyle is key to keep levels of inflammation low.