Food and lifestyle solutions to reduce chronic Inflammation

Updated: Nov 8, 2020

Overview Inflammation is extremely damaging to the body as it affects numerous organ systems, including the brain, heart, and digestive system.

This reaction may not severe enough to present with signs and symptoms (e.g., redness, warmth, swelling), but it wreaks havoc on the body over time.

In fact, scientists believe that low-grade inflammation can increase the risk of coronary artery disease, neurodegenerative conditions such as Alzheimer’s disease and Parkinson’s, disease, and metabolic ailments like diabetes, and the onset of many auto immune diseases such as Hashimoto's Disease. See below for other examples of how chronic inflammation can effect the body

In this article, we will discuss the major ways you can temper down inflammation to reduce your risk of disease.

How to control inflammation

Unlike full-blown inflammation when we have injured ourself in some way and get the typical swelling and discomfort, low-grade, chronic inflammation as discussed above cannot be treated with medicine since the risk/benefit reveals that taking anti-inflammatory medications carries a range of adverse effects in the long run.

For this reason, one must opt for natural solutions that provide anti-inflammatory properties without putting your body at risk and try to adopt as many of the choice listed below:

  • Restrict highly processed food and drinks - reduced exposure to trans fats, refined sugars, food additives

  • Rule of thumb - Consume packaged food containing no more than 3 ingredients

  • Real butter - if you can't read the words on the packet then put it back on the shelf

  • Avoid fruits and vegetables bathed in highly toxic pesticide chemicals not fit for human consumption (see the dirty dozen and clean 15 to reduce your exposure)

  • Go organic on food you eat every day - go to the reduced isle in the supermarket to see if organic is available

  • Conventional farming that employ the overuse of antibiotic and hormone on their animal

  • Do you have persistent, undiagnosed health issues, that are interfering with your life - get in touch with a dietitian to rule out a food sensitivity or intolerance

  • Look at your lifestyle and diet, see what changes you can make before running to your doctor - finding out the source of the problem is often better than plastering over the issue with a tablet

  • Know what medications your taking and what they are for - be active, make changes to your diet and lifestyle to reduce your meds intake, you'll be surprised what you can achieve!

Here are some tips that will help you control inflammation:

Load up on anti-inflammatory foods

It is reported that anti-inflammatory foods carry chemical substances that act as an block pro-inflammatory processes. In simpler terms, these foods are akin to natural remedies to reduce inflammation. See the examples illustrated below.

For more information about the right diet for you, do not hesitate to reach out to us by contacting us.

More ways to reduce inflammation

Lose weight

Adipocytes, or fat cells, are a major producer of pro inflammatory cytokines that shoot up inflammation and damage tissues.

For instance, the adipose tissue deposition in the abdominal region has been linked to several cardiovascular and metabolic pathologies, including CAD, blood hypertension, and diabetes.

Manage stress

Stress stimulates the adrenal glands to release a hormone known as cortisol, which suppresses the immune response and inflammation in the short run.

However, if the serum levels of this hormone remain elevated, some metabolic pathways will get activated to increase lipogenesis (fat storage) and inflammation.

Take supplements

Supplementing your body with beneficial substances such as fatty oils, vitamin D, and curcumin has been shown to significantly reduce inflammation and improve health.

Sleep more

Researchers found that people who are sleep deprived have trouble with their hormonal regulation and inflammatory response.

Therefore, try to get 7-8 hours of sleep in a calm environment without being disturbed by external factors.

Takeaway message Low-grade inflammation is a chronic process that presents as a subclinical elevation of pro-inflammatory markers, which gradually alters the integrity of cells and DNA while increasing the risk of chronic disease.

Hopefully, this article managed to shed some light on inflammation and how to deal with it, but if you still have any questions and specialised dietary advice,

please don’t hesitate to contact Core Nutrition Specialists

Check out our other nutrition, health and wellness articles here

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