Reducing inflammation can be achieved in four ways, experts say. The basis is eating habits and physical exercises. Inflammation can also increase the risk of cardiovascular disease.
Diet is among the important methods of reducing inflammation. Photo: Archive
Sometimes inflammation in the body does not go away or is triggered by a constant irritant in the body, such as cigarette smoke. Thus, the immune system malfunctions, reacting as if the body is in danger when it is not.
A 2020 review of 15 studies published in the journal Medicine found that people who ate the most pro-inflammatory foods had a 41 percent increased risk of developing cardiovascular disease.
“This adds a lot of stress and damage to the body’s tissues,” says Edward Giovannucci, professor of nutrition and epidemiology at the Harvard TH Chan School of Public Health in Boston, according to the Washington Post.
According to researchers at the University of Florida in Gainesville, chronic inflammation tends to be more common in older adults, but it is not an inevitable consequence of aging.
Experts also point to several ways to reduce inflammation:
Eating
One of the best approaches, studies show, is a Mediterranean-style diet. This eating style is rich in whole grains, legumes, nuts, seeds and unsaturated fats like olive oil and includes small amounts of lean proteins like fish and chicken. Colorful fruits and vegetables, such as berries and eggplant, are especially beneficial. And the healthy bacteria in yogurt and other fermented foods may also be helpful, experts say.
Foods that promote inflammation include processed foods such as refined grains (such as white bread), deli meats, and hot dogs; fried foods and juice; and other foods high in added sugars.
That doesn’t mean replacing all processed foods, says Sarah Hammaker, a registered dietitian in York, Pennsylvania. Processed foods with very few ingredients, no preservatives, and little added sodium or sugar (such as some brands of peanut butter, canned beans, or jarred pasta sauce) are less inflammatory.
In order to change your eating style, you must first identify the anti-inflammatory foods that you like in order to introduce them into your daily diet. This strategy is more likely to succeed. Gradually, you can reduce foods that promote inflammation.
Maintaining a healthy weight
A body mass index below 25 should also be maintained, and extra attention should be paid to body fat, which can influence inflammation. When abdominal fat cells are enlarged, they can leak or even rupture, triggering inflammatory responses.
Physical activity
Exercise works hand-in-hand with an anti-inflammatory diet, says David Nieman, director of the Human Performance Lab at the North Carolina Research Campus in Kannapolis. “You can’t reduce inflammation with exercise alone, but when you get enough exercise and control your diet, over the long term, inflammation goes down a lot.” the expert pointed out.
sleep
When you don’t sleep well or are stressed, your body produces more cortisol. When the level of this hormone is constantly elevated, it can produce a long-term inflammatory response. Irregular or inadequate sleep, as well as stress, can affect the cardiovascular system, metabolism and cognitive abilities.
