Chronic inflammation plays a central role in the development of many chronic illnesses, such as heart disease, and the tricky thing is that it’s not always easy to detect on your own. If you’re worried you have chronic inflammation or simply want to be proactive about preventing it, it’s worth considering your eating and exercise habits. But there’s one thing in particular that experts say is important to limit when it comes to reducing chronic inflammation. It’s something you might even overlook. Read on to learn more about chronic inflammation and how to manage it.
10 Ways to Reduce Inflammation
What Is Chronic Inflammation?
There are two main types of inflammation: acute and chronic. Acute inflammation is an essential part of the healing process for injuries and infections, while chronic inflammation is more insidious. “Unlike acute inflammation, which is localized and short-lived, chronic inflammation can exist throughout the body at lower levels, appearing gradually and lasting longer,” says Maria Castro, RD, a board-certified health coach and registered dietitian at Your Latina Nutrition.
In some cases, chronic inflammation may be caused by an autoimmune disorder like rheumatoid arthritis, where the immune system attacks healthy tissue, mistaking it for an external threat. For others, it can be caused by oxidative stress, which increases the production of free radicals and other proinflammatory markers in the body.
“Left untreated, it [chronic inflammation] lays the groundwork for the development of serious, chronic conditions such as heart disease, diabetes, autoimmune conditions, Alzheimer's disease and digestive disorders,” says Julie Pace, RDN, a functional dietitian nutritionist and owner of Core Nutrition Health and Wellness. In fact, 3 out of 5 people worldwide die of diseases linked with chronic inflammation.
The #1 Thing to Avoid If You Have Chronic Inflammation
Many people think of minimizing ultra-processed foods and added sugars to combat inflammation, and this may help. But, reducing stress is an underrated way of combating chronic inflammation. Let’s be real: most of us tend to lead high-stress lives, which can increase chronic inflammation in the body.
Experiencing stress sets off a cascade of responses in the body. (No, stress is not just in your head.) Your heart rate and breathing speed up, digestion gets put on the back burner and your muscles tense.
Castro explains that hormones like cortisol and adrenaline are released, triggering the “fight or flight” response. Physical and emotional stress also causes inflammatory cytokines (a type of compounds) to be released in the body. These responses are normal and necessary for short-term stressors—evolutionarily, they help you flee or fight a predator to save your life—but when they persist over time (like from a never-ending influx of emails), they become problematic.
“As stress persists, our body's ability to regulate these responses weakens, leading to increased inflammation. Over time, this chronic inflammation can pave the way for various health issues and diseases,” says Pace.
Some of those issues are related to the diseases we mentioned earlier. “Inflammation due to high cortisol can cause insulin resistance that can lead to higher blood sugars. It can also lead to higher LDL cholesterol [known as “bad”] levels,” says Dalina Soto M.A., RD, LDN, owner and founder of Your Latina Nutrition. These are risk factors for diabetes and heart disease. So, you can see how stress can lead to chronic inflammation and may increase your risk of chronic disease.
Does Inflammation Cause High Cholesterol?
4 Simple Ways to Reduce Stress
Being aware of the role stress plays in inflammation puts the importance of stress reduction into perspective. Yet, it’s easy to get stressed about your stress. Before you go down that mental rabbit hole, take a deep breath and know that stress is a normal part of being human. In fact, avoiding it entirely is impossible and not all in your control. Here are some ways to incorporate self-care to reduce stress.
1. Prioritize Sleep
Getting enough good-quality sleep helps your body relax and repair. Additionally, studies have found that getting a good night’s sleep helps you feel less stressed the next day. Physiologically, sleep helps decrease your body’s cortisol levels.
2. Get Social
As humans, whether you’re introverted or extroverted, we are social creatures. Sometimes, one just needs to call a loved one or be in a community to relieve stress. “Talking, laughing or even commiserating with others can help take your mind off the stressor or feel more equipped to deal with it,” says Castro.
Social connectedness greatly impacts your health—it can help you overcome hard times, stress, anxiety and depression. Plus, people who are socially connected are more likely to make choices that support their mental and physical health.
3. Practice Joyful Movement
The practice of joyful movement focuses on finding a physical activity that you genuinely enjoy. Physical activity can both directly and indirectly reduce inflammation by reducing stress.
Studies have shown that regular exercise reduces symptoms of depression and anxiety, increases one’s ability to cope with stress, and decreases oxidative stress—one cause of inflammation we mentioned earlier.
So, break out a hula hoop, walk your dog, have a living-room dance party, or go to the gym. Whatever form of movement you like is worth incorporating to reduce stress and support your mental and physical health!
4. Incorporate Mindfulness into Your Day
Mindfulness is often defined as paying attention to the present moment purposefully and without judgment. While you might immediately think of meditation, you can incorporate mindfulness into any part of your day, such as eating, walking, doing the dishes, petting your cat and so on.
Numerous studies have shown that mindfulness is immensely beneficial for reducing stress. If you’re new to mindfulness, it might feel daunting, so start small. You may just try to spend a minute meditating or go for a walk where you try to pay attention to the birds chirping or the feeling of your feet on the ground.
“Consider incorporating simple practices like prayer and meditation, enjoying the tranquility of forest bathing, exploring the calming effects of singing-bowl sound meditation, or simply cuddling up with your four-legged pet for some much-needed stress relief,” says Pace.
The Bottom Line
Chronic inflammation is a hidden culprit in many chronic diseases. While dietary changes are one way to manage inflammation, don’t underestimate the role stress plays. To manage stress, find moments of mindfulness in your days, incorporate joyful movement when you can, build a strong social network, and prioritize good quality sleep.
7-Day Walking Plan to Reduce Inflammation, Created by a Certified Trainer
