How to Reduce Chronic Inflammation

Louis Hansel on Unsplash

Inflammation is a natural response to cellular injury that serves to destroy invading agents, limit the spread of harmful agents, and prepare damaged tissue for repair (1). Signs of inflammation include redness, swelling, heat, pain, and loss of function. Acute inflammation lasts less than 2 weeks and is the body’s attempt to immobilize the injured body part and call in white blood cells to deal with the injury (4). 

Chronic inflammation comes from a longterm exposure to this inflammatory process and has been linked to the development of cardiovascular disease, diabetes, and certain types of cancer (3). Symptoms of chronic inflammation include body pain, fatigue, insomnia, depression, anxiety, constipation, diarrhea, acid reflux, weight gain or loss, and frequent infections (7).

Here are several lifestyle and dietary modifications that may reduce chronic inflammation.

Lifestyle Modifications

Exercise

Regular exercise may help to reduce chronic inflammation. Studies have shown that regular yoga practitioners have higher levels of leptin and adiponectin, natural chemicals that alleviate inflammation, and even brief yoga interventions can reduce the inflammatory markers in patients with chronic diseases (11).  

Sleep

Getting enough sleep is incredibly important to reduce inflammation. Poor sleep quality has been associated with greater inflammation (4). In addition, sleep disorders are considered a risk factor because individuals with irregular sleep patterns are more likely to suffer from chronic inflammation (7). 

Healthy Body Weight

Weight loss has been independently associated with significant improvements in inflammation (7). A person’s body mass index (BMI) may be proportional to the amount of pro-inflammatory proteins secreted. A healthy BMI is considered to range between 18.5 and 24.9. 

Dietary Modifications

Increase Fruit and Vegetable Intake

Fruits and vegetables are high in antioxidants and anti-inflammatory compounds (7). Some of the best foods that you can eat for inflammation include berries, bell peppers, tomatoes, leafy greens, broccoli, grapes, and cherries (10). 

Replace Meat with Fish

Diets high in fish are less inflammatory than diets high in red meat. The omega-3 polyunsaturated fatty acids in fish are powerful anti-inflammatory agents (5). Examples of fatty fish include: salmon, sardines, herring, mackerel, and tuna. In addition to reducing red meat intake, it is a good idea to consume fewer processed meats, such as bacon, beef jerky, salami, sausage, and hot dogs. 

Eat Healthy Fats

One should reduce intake of saturated and trans fats from animal products and fried foods and replace them with healthy fats from plant sources. Examples include: olive oil, avocados, olives, nuts, and seeds. Walnuts and ground flaxseeds are excellent sources of alpha linoleic acid (ALA), a type of anti-inflammatory omega-3 fatty acid (2). 

Enjoy Whole Grains

Whole grains are rich in fiber, which is believed to reduce chronic inflammation (3). Limit intake of refined carbohydrates (i.e. white bread and pasta) and processed snack foods (i.e. chips, crackers, and pretzels), while increasing intake of whole grains and fiber. Examples of whole grains include oats, brown rice, barley, quinoa, sorghum, and cornmeal.

Turmeric and Ginger

The anti-inflammatory properties of curcumin, the active component in turmeric, have been shown to benefit patients with rheumatoid arthritis and osteoarthritis (8). Similarly, regular intake of ginger has been found to reduce pain, increase joint mobility, and decrease swelling and morning stiffness in individuals with rheumatoid arthritis and osteoarthritis (6). 

Limit Sugar Intake

High intakes of sugar can raise blood pressure and increase chronic inflammation, increasing the risk of heart disease (12). Limit consumption of sodas and desserts, and watch out for added sugar in breakfast cereals, yogurt, processed foods, and fruit drinks. 

Limit Alcohol Intake

High alcohol intake can disrupt the balance of microflora in the gut, impair the liver’s ability to detoxify the body, and reduce the brain’s ability to regulate inflammation (13). Limit alcohol intake and choose red wine when possible: up to 5 oz per day for women and 10 oz per day for men (9). 

References

1. Banasik, J.L. & Copstead, L.C. (2019). Pathophysiology (6th ed.). St. Louis, MO: Elsevier Inc.

2. Best nuts and seeds for arthritis. (n.d.). Retrieved from: https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-nuts-and-seeds-for-arthritis

3. Buyken, A.E., Goletzke, J., Joslowski, G., Felbick, A., Cheng, G., Herder, C., & Brand-Miller, J.C. (2019). Association between carbohydrate quality and inflammatory markers: Systematic review of observational and interventional studies. The American Journal of Clinical Nutrition. Retrieved from: https://academic.oup.com/ajcn/article/99/4/813/4637862

4. D’Antono, B. & Bouchard, V. (2019). Impaired sleep quality is associated with concurrent elevations in inflammatory markers: Are post-menopausal women at greater risk? Biology of Sex Differences. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6615113/

5. Maroon, J.C., Bost, J.W., & Maroon, A. (2010). Natural anti-inflammatory agents for pain relief. Surgical Neurology International. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3011108/

6. Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The encyclopedia of healing foods. New York, NY: Atria Books.

7. Pahwa, R. & Jialal, I. (2018). Chronic inflammation. StatPearls. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK493173/

8. Pizzorno, J.E. & Murray, M.T. (2013). Textbook of natural medicine (4th ed.). St. Louis, MO: Elsevier Churchill Livingstone.

9. Spritzler, F. (2018). Anti-inflammatory diet 101: How to reduce inflammation naturally. Healthline. Retrieved from: https://www.healthline.com/nutrition/anti-inflammatory-diet-101#what-it-is

10. Spritzler, F. (2019). The 13 most anti-inflammatory foods you can eat. Healthline. Retrieved from: https://www.healthline.com/nutrition/13-anti-inflammatory-foods#TOC_TITLE_HDR_2

11. Stephens, I. (2017). Medical yoga therapy. Children. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5332914/

12. The sweet danger of sugar. (2017). Retrieved from: https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar

13. Wang, J.H., Zakhari, S., & Jung, K.M. (2010). Alcohol, inflammation, and gut-liver-brain interactions in tissue damage and disease development. World Journal of Gastroenterology. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2842521/