Calming Inflammation with Nutrition and Lifestyle

Inflammation is your body’s built-in defense system. When you get a cut or catch a cold, inflammation helps heal and protect you. This type of inflammation is called acute inflammation. When that response is prolonged, acute inflammation can turn into  chronic inflammation. It can quietly damage your tissues and increase the risk of heart disease, diabetes, arthritis and even dementia.

One way to measure inflammation in your body is with a blood test, high-sensitivity C-reactive protein (hsCRP). This test does not point to a single source of inflammation. However, by routinely measuring your hsCRP, your health care provider can assess your risk for cardiovascular disease and other chronic diseases and better inform their recommendations of healthy lifestyle practices you can adopt to help lower inflammation.

The good news is a nutrient-dense diet, exercise, sleep and managing stress can all make a big impact on reducing inflammation.

Nutrition and Inflammation

How does food play a role in reducing inflammation? Diets high in refined carbs, added sugars and processed foods are one of the main causes of inflammation in our bodies. Whereas, nutrient-dense foods help reduce inflammation. Examples include:

• Omega-3 fats from salmon, walnuts and flaxseeds help reduce the production of pro-inflammatory molecules in your body.

• Polyphenols are a category of protective compounds found in brightly colored fruits and vegetables. They are high in antioxidants, helping to reduce inflammation and the risk of chronic diseases.

• Plant-based foods are also important because of their fiber content. Only 5% of American adults reach their minimum daily fiber needs. Aim for 25-30 grams per day from whole grains, beans, fruits and vegetables. Fiber helps support digestion, lowers cholesterol supporting heart health and slows the digestion of your food to protect your blood sugar from spiking and maintain stable energy levels throughout the day.

• Olive oil, a healthy fat, contains a potent anti-inflammatory compound called oleocanthal which is responsible for olive oil’s peppery taste.

Read more: How to Fight Inflammation with Food

Lifestyle Habits and Inflammation

• Exercise: Moderate-intensity physical activity, such as brisk walking, swimming and cycling, makes you breathe harder. You should be able to talk but not sing the words to your favorite song. Exercise reduces inflammation by improving insulin sensitivity and circulation. You should aim for 150 minutes a week of moderate-intensity activity along with two to three days of strength training.

• Sleep: Only about one-third of U.S. adults get the recommended seven to nine hours of sleep per day according to Tufts University. Sleep deprivation is associated with obesity due to changes in hunger hormones which can cause you to want to eat more leading to weight gain and increasing markers of inflammation such as hsCRP. Aim for seven to nine hours each night and try to maintain a consistent sleep schedule.

• Manage stress: Chronic stress activates hormones that promote inflammation. Find activities you enjoy that help calm you down such as meditating, praying, journaling or spending time with friends and family. According to Tufts University, people who reported greater feelings of well-being were associated with lower risk for cardiovascular disease and lower markers of inflammation in their blood.
  
  Watch Exercise Moves Video: Breathing Techniques for Inflammation and Relaxation

• Maintain a healthy weight: Excess belly fat, specifically visceral fat, lies deep within the abdominal cavity, padding the space between your organs. It secretes hormones and other inflammatory factors. Per the American Heart Association, fat around the waist is more metabolically active and is closely related to insulin resistance. It may be more strongly associated with the risk of heart disease, stroke and diabetes. Sustainable weight loss through balanced diet and activity can reduce these levels and improve overall health.

Reducing inflammation isn’t just about focusing on one thing. Through food and lifestyle you can implement changes to help improve your well-being in a variety of ways. Choosing more anti-inflammatory foods, reducing foods that cause inflammation, staying active, managing stress and focusing on sleep quality can all help combat inflammation. Even making small gradual changes over time can make a big impact.

A Cooper Clinic registered dietitian nutritionist can help you develop an anti-inflammatory eating plan to help fight inflammation. To schedule a nutrition consultation, visit cooperclinicnutrition.com or call 972.560.2655.

Article written by Hannah Salzbrenner, MS, RDN, LD, and Cooper Clinic Nutrition.