Inflammation is a tricky thing. In small doses, it helps the body heal from injuries and recover from illness. “But when the immune system stays activated long-term, it becomes what’s known as chronic inflammation,” says Ashley Houghteling, N.P., a nurse practitioner at Henry Ford Health.
Chronic inflammation is linked to a host of diseases, including cancer, heart problems and dementia. But there are things we can do to turn down the dial on our immune system. “Our daily habits can do a lot to decrease chronic inflammation,” Houghteling says. “Lifestyle changes can make a big difference in our long-term health.”
Inflammation and Health Risk
You can’t see signs of chronic inflammation from the outside. But under the skin, an activated immune system can damage cells and affect the body in a variety of ways.
Long-lasting inflammation is linked to problems throughout the body, including:
- Autoimmune diseases
- Asthma and allergies
- Cancer
- Dementia
- Depression, anxiety and mood disorders
- Fatigue
- Heart disease, heart attack and stroke
- Obesity
- Type 2 diabetes
The connections can go in both directions. “Chronic inflammation can increase the risk of chronic health problems,” Houghteling explains. “But having chronic health problems, like uncontrolled high blood sugar or high blood pressure, can also increase inflammation.”
On the other hand, making healthy choices can reduce inflammation throughout your entire body—supporting better health from head to toe.
Good Nutrition: Anti-Inflammatory Diets
If you want to reduce or prevent chronic inflammation, your plate is a good place to start, Houghteling says.
The first step should be avoiding ultra-processed foods like soda and packaged snacks. Those foods are low in nutrients but often high in ingredients that contribute to inflammation. “Avoid foods with a lot of added sugar, artificial sweeteners, refined flours and additives,” she recommends.
Foods high in saturated fat can also crank up inflammation. To limit saturated fat, cut back on eating animal products like poultry, beef, pork and full-fat dairy.
Cutting back on those pro-inflammatory foods is only half the battle, however. “To really move the needle on chronic inflammation, you also have to add more anti-inflammatory foods,” Houghteling says.
A heart-healthy, anti-inflammatory diet is one that’s chock-full of fiber-rich, plant-based foods. Such foods are high in phytonutrients, natural compounds that decrease inflammation and help repair damage to our cells. “If you want to reduce inflammation, load your plate with fruits and vegetables, beans, lentils, whole grains, nuts and seeds,” Houghteling says.
Lifestyle Choices to Lower Inflammation
Good nutrition is important. But it gets a major boost from other pillars of a healthy lifestyle, Houghteling says. And each of those pillars plays a role in protecting against a revved-up immune system.
Physical activity
Exercise does a lot to keep your body healthy. One of its benefits, Houghteling says, is to stimulate the mitochondria, energy-producing structures inside our cells. That action helps keep inflammation in check.
Experts recommend getting at least 150 minutes of moderate-intensity exercise every week. An exercise session should last at least 10 minutes to get your heart rate up, Houghteling says. But there’s flexibility to fit in movement however (and whenever) you can.
Mix it up with low-impact and higher-impact activities. You might take several short, brisk walks each day, or aim for three or four longer workouts in a week. “Split it up in a way you can fit it into your schedule,” she says.
Sleep
“Sleep is important for restoring our tissues and detoxifying the brain,” Houghteling explains. “If we’re not getting enough sleep, or the sleep we do get is poor quality, it can increase inflammation and raise the risk of illnesses such as dementia and heart disease.”
She offers these pointers to help you get plenty of high-quality sleep:
- Avoid screens before bed.
- Keep your room cool and dark.
- Keep a consistent bedtime and wake-up time.
Houghteling also recommends a lesser-known trick for better sleep: Cover your clock. “People often check the time if they wake up in the middle of the night, then worry about the sleep they aren’t getting,” Houghteling says.
Henry Ford Center for Integrative Medicine
That worry can keep you tossing and turning. “Keeping the clock covered can help you get out of that cycle and improve your sleep quality,” she adds.
Substance use
Substances like alcohol and tobacco kick off inflammatory processes throughout the body. That goes for vaping as well as smoking. “Eliminating or reducing your use of those and other substances can make a real difference in your inflammation levels and your overall health,” Houghteling says.
Stress
Chronic stress leads to elevated levels of the stress hormone cortisol. That can keep your immune system ramped up when it should be calm.
Unfortunately, you can’t press pause on all the stressful stuff going on in the world around you. But you can change your approach to dealing with it.
Try these mini stress relievers to keep things in check:
- Take mindful lunch breaks, away from your desk and free of screens, to reflect and regroup.
- Do some deep breathing for a few minutes several times a day.
- Get outside for fresh air. Bonus points if you can spend some time in nature.
- Engage in activities that bring you joy and purpose.
“You don’t need to do an hour-long meditation session every day to deal with stress,” Houghteling says. “Doing small things consistently can make a difference.”
Social connection
Connecting with others is a win-win: It feels good, and it’s good for you. Socializing with people you enjoy lowers cortisol levels in your body. That reduced stress helps lower the levels of chronic inflammation that contribute to illness.
Boosting Healthy Habits
There’s no quick fix for reducing inflammation. “There’s no anti-inflammatory supplement or superfood that will magically give you good health,” Houghteling says.
Luckily, there’s something better than gimmicks for keeping chronic inflammation at bay. “It’s not flashy, but healthy lifestyle choices make a real difference,” she adds. “Better yet, those habits are within anyone’s reach.”
Reviewed by Ashley Houghteling, N.P., a nurse practitioner at Henry Ford Functional Medicine – Bloomfield Township.
