The #1 Way to Reduce Inflammation, Says Science
1. What Is Inflammation?
Basically, inflammation is the
body's natural reaction to injury or infection. For example: When you cut your
finger, the area swells as the immune system sends white blood cells to the
area; they release protective substances so healing can begin. Once that's
complete, the inflammation subsides. But some lifestyle choices cause
inflammation within the body that doesn't go away. And that can lead to serious
health problems.
2. How Is Inflammation Harmful?
Over time, chronic inflammation
can cause widespread bodily damage. According to Harvard Medical School, it's
believed that chronic inflammation can lead to:
Heart disease
Cancer
Arthritis
Depression
Dementia and Alzheimer's disease
"Over time, chronic
inflammation can trigger your immune system to attack healthy tissue and organs
in your body. When left untreated, prolonged chronic inflammation can increase
your risk for diseases like diabetes, heart disease, cancer and rheumatoid
arthritis," reports El Camino Health.
3. What Causes Inflammation?
Obesity. Excess body fat seems to
release substances throughout the body that cause inflammation.
Diet. Eating foods that contain
added sugar, refined grains, saturated fat, trans fats, and omega-6 fatty acids
can stoke inflammation.
Smoking and Alcohol. Toxins in
tobacco and alcohol can cause widespread inflammation throughout the body.
Stress and Poor Sleep. Chronic
stress seems to cause an inflammatory response in the body, which can damage
the heart and immune system. People who have irregular sleep schedules are more
likely to have inflammation than people with regular sleep patterns.
4. The #1 Way to Reduce Inflammation, Says Science
Experts say that a number of
lifestyle changes can reduce inflammation, but one stands above the rest.
The most effective method of
reducing inflammation is weight loss, wrote authors from the National
Institutes of Health and the Mayo Clinic in a 2020 paper on chronic
inflammation. "For example, in patients with psoriatic arthritis which is
chronic inflammatory arthritis, weight loss alone has been shown to be
independently associated with clinically significant improvement in disease
activity and inflammation," they said.
According to a 2018 review of
studies, losing weight can reduce the amount of inflammation in your body, and
reducing your daily calories has an anti-inflammatory effect, no matter what
diet you follow.
5. The Best Ways to Lose Weight (and Inflammation)
The best way to lose weight is to
achieve a calorie deficit by eating a balanced diet and getting regular
exercise. A good diet for weight loss—and reducing inflammation—will focus on
fruits and vegetables, lean proteins, fiber, nuts and omega-3 fatty acids
(which are found in fatty fish like salmon). It will avoid processed foods,
added sugar, saturated and trans fats, and simple carbs (all of which can
worsen inflammation). Ask your doctor about what eating plan is best for you.
As for exercise, the American Heart Association and American Cancer Association
recommend getting 150 minutes of moderate-intensity exercise, or 75 minutes of
vigorous exercise (or a combination of the two), every week. Examples of
moderate-intensity exercise include brisk walking, leisurely biking, dancing or
gardening, while vigorous exercise includes running, swimming or fast cycling.
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