Inflammation is necessary at times to fight infection and promote healing. However, excessive and prolonged inflammation can cause your immune system to overreact. Chronic inflammation may lead to attacks on your organs and tissues. In some cases, this can result in conditions like arthritis, cancer, diabetes, and other serious health issues. Luckily, there are many ways to lower chronic inflammation. Start by adopting healthy habits, and some of the most effective ones are outlined below.
Implement a Healthy Diet
A diet that is high in unhealthy fats, processed foods, and sugary drinks fuels the inflammatory process, so changing what you eat and drink should be a priority if you suffer from chronic inflammation. This doesn’t have to be a tricky task, either; small and simple changes are often the most effective. For many people, this will be making an effort to consume fruits, nuts, oily fish, and vegetables.
Focus on foods rich in antioxidants, omega-3 fatty acids, and polyphenols, as these can directly reduce the body’s inflammatory response. Additionally, nutrient-dense foods are often more satisfying, helping you eat fewer calories and maintain a healthy weight, which is important since excess weight is frequently linked to higher inflammation levels.
There are many strategies to adopt a healthy diet. Filling half your plate with colorful vegetables during lunch and dinner can be very helpful in reaching the goal of at least five servings of fruits and vegetables daily. The variety of colors ensures you obtain a range of antioxidants and vitamins.
You should also swap out seed oils for olive oil. The rise of seed oils in the food system is said to be a contributing factor in chronic inflammation, and olive oil has a high antioxidant content that reduces inflammation.
Avoid Smoking and Excessive Alcohol
After changing your diet, review your habits to lower chronic inflammation. This includes reducing excessive alcohol intake and quitting smoking. Both habits harm organs and tissues, disrupt immune balance, and produce harmful toxins and reactive molecules. The ongoing, low-grade inflammation they cause is a major risk factor for cancer, diabetes, heart disease, and other serious health issues.
To quit smoking, consult a healthcare professional about medications, resources, and support options. Your chances of success increase with nicotine replacement therapies like gum and patches or prescription medications such as bupropion or varenicline. A healthcare provider can also help you develop a quitting plan and set a quit date.
Lowering your alcohol intake might also need medical advice, but the most effective way to reduce alcohol-related inflammation is to stop drinking entirely. You can replace alcoholic beverages with non-alcoholic options like water, green tea, or fruit juices.
Incorporate Regular Exercise
The final habit to develop for reducing chronic inflammation is physical activity. Regular exercise helps by lowering body fat percentages and stimulating anti-inflammatory responses. This leads to increased production of anti-inflammatory hormones and proteins known as myokines, released from muscles.
Find a form of exercise that suits you best, but be sure to include 150 minutes of moderate aerobic activity and at least two strength training sessions each week. To stay motivated, choose activities you enjoy, whether that’s cycling, swimming, Tai Chi, or weightlifting.
In conclusion, adopting these healthy habits can significantly reduce chronic inflammation, as discussed in this post. Following these tips will help you become healthier and happier.