Chronic inflammation has been linked to a range of serious health conditions, including heart disease, diabetes, cancer, and dementia, the Washington Post reports.
While inflammation is a natural part of the body’s healing process, it can become harmful when it persists over time. Fortunately, certain lifestyle changes can help reduce chronic inflammation and improve overall health. Here are four effective strategies to keep inflammation under control.
1. Adopt an Anti-Inflammatory Diet
The foods you eat play a crucial role in managing inflammation. Research suggests that a Mediterranean-style diet — rich in whole grains, nuts, seeds, fruits, vegetables, legumes, and healthy fats like olive oil — is one of the most effective approaches. These foods contain antioxidants and plant nutrients like flavonoids and anthocyanins that have powerful anti-inflammatory properties.
For example, colorful fruits and vegetables such as berries, eggplants, and leafy greens are especially beneficial. Fermented foods like yogurt and certain pickled vegetables may also promote the growth of healthy gut bacteria, which can reduce inflammation.
On the flip side, certain foods are known to promote inflammation. These include processed and refined foods, sugary drinks, deep-fried items, and heavily processed meats like hot dogs and deli meat. Research from 2020 found that people who consumed the most pro-inflammatory foods had a 41% higher risk of cardiovascular disease.
Tips for Success:
- Gradually add more anti-inflammatory foods to your diet, focusing on the ones you already enjoy.
- Reduce, but don’t necessarily eliminate, processed foods. Look for minimally processed options with fewer preservatives and added sugars, like plain peanut butter or jarred pasta sauces with simple ingredients.
- Use herbs and spices like garlic, ginger, turmeric, oregano, rosemary, and thyme when cooking. These contain natural anti-inflammatory compounds.
- Consider swapping sugary sodas for tea or coffee (with minimal sugar), as both contain anti-inflammatory flavonoids.
- Monitor your intake of vitamin D, which has anti-inflammatory properties. Foods like salmon, sardines, and fortified cereals are good sources, but you may also want to ask your doctor about supplementation.
Sample Daily Menu:
- Breakfast: Plain yogurt topped with fresh blueberries, nectarines, chia seeds, and walnuts.
- Lunch: Quinoa salad with leafy greens, chickpeas, avocado, tomatoes, and lemon-olive oil dressing.
- Snack: Black bean dip with bell pepper slices or cottage cheese with raspberries and sunflower seeds.
- Dinner: Baked halibut or rainbow trout with brown rice and roasted vegetables like summer squash, cauliflower, and carrots.
2. Maintain a Healthy Weight
Excess body fat, particularly around the abdomen, can fuel chronic inflammation. This is because fat cells in the abdominal area are more likely to leak or rupture, triggering the immune system to respond as if the body were under threat. This response can lead to ongoing low-grade inflammation.
Research suggests that a waist circumference above 35 inches for women and 40 inches for men increases the risk of inflammation-related diseases. However, some experts recommend even lower thresholds — around 30 inches for women and 35 inches for men — to reduce risk.
To maintain a healthy weight, follow a balanced diet, engage in regular physical activity, and focus on sustainable lifestyle changes rather than quick fixes. Reducing abdominal fat, in particular, can significantly lower levels of inflammation.
3. Boost Physical Activity
Regular physical activity is a powerful way to reduce inflammation, especially when combined with a healthy diet. Exercise prompts the body to release anti-inflammatory proteins and helps control body weight, which further reduces inflammatory stress on the body.
Research from 2017 found that just 20 minutes of brisk walking or jogging can lower levels of immune system markers associated with inflammation. For long-term benefits, experts recommend at least 150 minutes of moderate-intensity exercise per week, such as walking, swimming, or cycling.
Tips for Success:
- Start with short 20-minute walks if 30 to 60 minutes feels overwhelming.
- Choose activities you enjoy, such as dancing, hiking, or gardening, to make it easier to stay consistent.
- Aim for at least five days of physical activity per week.
“You can’t lower inflammation by exercise alone, but when you combine it with a healthy diet, inflammation comes way down,” says David Nieman, director of the Human Performance Lab at the North Carolina Research Campus.
4. Improve Sleep and Manage Stress
Sleep and stress are closely linked to chronic inflammation. When you don’t get enough rest, your body produces higher levels of cortisol, a hormone that, when elevated for too long, can cause an inflammatory response. Stress has a similar effect on the body, leading to increases in blood pressure, heart rate, and cortisol production.
To promote restful sleep, aim for seven to nine hours of sleep per night. This can be achieved by following a consistent sleep schedule, avoiding caffeine late in the day, and limiting screen time before bed. Blackout curtains or eye masks can also help create a sleep-friendly environment.
Stress Reduction Tips:
- Practice mindfulness meditation or deep breathing exercises, which can help lower cortisol levels.
- Spend time in nature. A 2019 study published in Frontiers in Psychology found that spending at least 20 minutes outside can significantly reduce cortisol.
- Keep a journal to process thoughts and reduce mental clutter.
- Engage in activities that promote relaxation, such as yoga or gentle stretching before bedtime.
