If you could prevent all types of inflammation, you wouldn’t want to do that. The body needs inflammation to survive. The inflammatory process is necessary for fighting microbes that attack the body and also for healing. That’s the definition of acute inflammation, which keeps you healthy. However, if inflammation becomes chronic it can lead to health issues, which include cardiovascular problems, asthma, cancer, type 2 diabetes, rheumatoid arthritis and Alzheimer’s disease. Chronic inflammation is also associated with IBS, Crohn’s premature aging, COPD and diseases of the blood vessels.
Making lifestyle changes can help you manage inflammation.
Lifestyle changes can include eating healthier, getting more exercise, ensuring you have adequate sleep and hydrating more frequently. It can also include quitting negative habits like excess alcohol consumption, smoking or using drugs. Eliminating chronic inflammation means avoiding offending substances, which can range from consuming sugar to smoking, and increasing anti-inflammatories in your life.
Food plays a huge role in reducing inflammation.
Eating high amounts of foods with added sugar is a direct path to chronic inflammation. In most cases, these types of food are also devoid of nutrients. Fatty fried foods, particularly those with trans fats, and red meat can increase inflammation. Eating more greens and colorful fruits and vegetables can reduce inflammation. The same is true of eating foods high in vitamin C. One easy way to reduce the potential is to focus on whole foods and eat fruits and vegetables in a wide variety of colors. Include adequate Omega-3 fatty acids in your diet, too.
Exercising regularly increases the production of several proteins that decrease inflammation.
When you exercise, the body releases interleukin 6—IL-6. It lowers the amount of TNF in the body. TNF is a protein that triggers the process of inflammation to start. Your muscles produce the IL-6 and the more you workout, the more it produces. Exercise also increases Interleukin-15. That controls the amount of belly fat you have. Studies show the more abdominal fat you have, the more likely you are to have chronic inflammation. Eliminating belly fat can help you control inflammation.
- What you drink can make a big difference. Soft drinks can add to inflammation. It’s the sugar in regular soft drinks that does it. Switching to diet soft drinks won’t help. Studies show diet soft drinks can cause weight to accumulate on the belly and belly fat can increase inflammation.
- Several vitamins fight inflammation. Vitamins A, B, C, D and E. It’s better to get your nutrition from consuming the food that contains it, or in the case of vitamin D, also from planned sun exposure.
- Studies show people with low levels of vitamin B6 have high levels of a compound responsible for inflammation, C-reactive protein.
- Recent studies showed that the segments of the population that were more likely to have severe symptoms of covid-19 and the most inflammation were also those that had a vitamin D deficiency.
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