Chronic inflammation is a condition where the body's immune system remains activated for an extended period, even when there is no immediate threat or injury. Inflammation can further lead to several medical problems, including heart disease, diabetes, cancer, and autoimmune diseases. Lifestyle modifications play a significant role in easing chronic inflammation. However, reducing “bad inflammation levels can be one of the essential things one can do for their health as it impacts the whole system.
Read on to learn the difference between acute and chronic inflammation and effective lifestyle habits to follow that can help you lower inflammation in the system.
Acute Inflammation (aka "Good Inflammation")
The human body has an inflammatory system that responds to any infection and trauma. Acute inflammation is a reaction where a region of the body is injured and becomes red and swollen because it’s circulating more blood to repair damaged tissue.
For instance, if you accidentally slice your finger while chopping a vegetable it will throb and stay red and swollen for a few days as your body heals, this is a good type of inflammation, denoted by a beginning, a peak and an end.
Also, the body’s response to cold pathogens is another example of good inflammation. Cold symptoms like sneezing, high temperature, stuffy nose and swollen glands though distressing are the byproduct of the system combatting and eliminating a foreign pathogen and infection.
Systemic or Bad Inflammation
Low-grade systemic inflammation or bad inflammation is also a similar type of biological response as acute inflammation but doesn’t have an obvious start, middle and end. Basically, it never halts and hangs on in the system, that’s where things become more serious.
Low-grade systemic inflammation is virtually an “entrance to disease”. There isn’t always any direct connection, chronic inflammation is associated with an increased risk of diseases like cancer, cardiovascular disease, diabetes, Alzheimer’s, and depression, to mention a few.
This develops as constantly fighting inflammation eventually wrecks down the immune function.
Effective Ways To Reduce Inflammation
Dietary Modifications
Anti-inflammatory foods: Adding plenty of fruits, vegetables, whole grains, nuts, seeds, and fatty fish to your diet is beneficial in fighting inflammation. These foods are storehouses of antioxidants and omega-3 fatty acids, which can help ease inflammation and boost the immune system.
Restrict Processed Foods: Refrain or limit the consumption of processed and sugary foods, as they can promote inflammation.
Healthy Fats: Choose healthy sources of fats like monounsaturated and polyunsaturated fats found in olive oil, avocados, and nuts, while avoiding saturated and trans fats from fried and processed foods.
Also Read: 5 Foods To Beat Inflammation
Regular Exercise
There are numerous reasons to move the body throughout the day, exercise is one of the most remarkable lifestyle choices one can make to ease inflammation. Exercise can reduce inflammation by promoting the release of anti-inflammatory chemicals in the body. It also reduces C-reactive protein (CRP), a biomarker involved in the inflammation process. Aim for a mix of aerobic exercises (like walking, jogging, or cycling) and strength training.
Manage Weight
Maintain a healthy weight or work towards it if you're overweight. Excess body fat can contribute to inflammation.
Stress Management
Chronic stress can trigger inflammation. Practice stress-easing techniques such as meditation, deep breathing, yoga, or mindfulness. Taking time to centre yourself and practice simple forms of self-care, can go a great way toward lowering systemic inflammation.
Get Sound Sleep
The system mends itself while sleeping, thus regulating and lowering acute inflammation. Ensure you get 7-9 hours of quality sleep every night. Poor sleep can increase inflammation and negatively impact your overall health.
Limit Alcohol and Quit Smoking
Reduce alcohol consumption, as excessive drinking can cause inflammation. We all know that smoking cigarettes and tobacco byproducts can hamper your health. Specifically, smoking has been shown to increase inflammation levels in the system when compared to non-smokers.
Also Read: 5 Must-to Add Supplements To Combat Inflammation - Infographic
Maintain Hydration
Stay well-hydrated by drinking plenty of water and other natural beverages packed with essential nutrients to maintain fluid and electrolyte balance. Dehydration can contribute to inflammation.
Limit or Avoid Food Sensitivities
If you have food sensitivities or allergies, work with a healthcare provider to identify and manage them.
Get Supplements
Consider omega-3 fatty acid supplements (fish oil or flaxseed oil) under the guidance of a healthcare provider, especially if you don't regularly consume fatty fish.
Regular Check-ups
It is essential to get your periodic health check-up regularly to evaluate your health status. Talk with your physician about any issues related to chronic inflammation.
Medications
In a few cases, healthcare providers may prescribe anti-inflammatory medications or immunosuppressants to manage chronic inflammation. It's essential to remember that chronic inflammation is a complex condition, and its treatment may vary from person to person. Consult a registered dietitian to develop a personalized diet plan to address your specific needs and conditions while making these lifestyle changes.
