The saying “too much of a good thing” is especially true when it comes to inflammation. While acute inflammation helps the body heal, when inflammation persists and becomes chronic, it can become a source of nagging aches and pains and inflict damage to tissues and organs. Left unaddressed, this can ultimately lead to the development of chronic inflammatory diseases such as cancer, cardiovascular disease, dementia, arthritis, and diabetes.
To protect your health, it’s crucial to be aware of the potential dangers of chronic inflammation and take action to prevent or manage it. A healthy diet and other healthy lifestyle practices can make a big difference in keeping inflammation in check.
Fight Inflammation with Food: An Anti-Inflammatory Diet
Preventing or controlling chronic inflammation starts with your diet. Eating a healthy diet that includes colorful fruits and vegetables, lean proteins, and healthy fats can help reduce inflammation. Whole grains like brown rice, quinoa, and oats are also beneficial due to their high fiber content, which fosters a healthy gut microbiome.
It’s equally essential to limit inflammatory foods and drinks such as processed snacks, refined grains, sugary drinks, and red and processed meats. You should also avoid smoking and moderate your consumption of alcohol, sugar, and caffeine to prevent exacerbating inflammation.
Reducing Chronic Inflammation with a Healthy Lifestyle
A healthy lifestyle is pivotal in preventing managing chronic inflammation. Incorporating regular physical activity, even if it is taking a 20-minute walk, can lower the body’s inflammatory response.
Managing stress and getting enough quality sleep are crucial as well. Inadequate sleep can elevate inflammatory markers, so it’s essential to prioritize 7-9 hours of restful sleep each night.
Additionally, achieving and maintaining a healthy weight can reduce inflammation and drastically lower your risk of serious health conditions.