Red meat. White bread. French fries. Soda. Sugar. These are just a few unhealthy foods that contribute to excess chronic inflammation inside the body. Chronic inflammation is no joke. It is invisible and often symptom-free. Cancer, heart disease, depression, arthritis and Alzheimer’s have been linked to chronic inflammation. When the body’s immune system must attack its enemies and does not shut-off, it releases a stream of compounds that promote inflammation, harming tissues and cells.
According to Harvard Health Publications, altering one’s lifestyle can significantly reduce unnecessary inflammation. A healthy diet is only part of the successful equation; an equation that does not necessarily include pills. Remember: Sleep, Exercise, Nutrition, Stress-Reduction, Positive Emotion (SENSE). To reach optimal health, the body needs to maintain a balance of SENSE.
Sleep
Lack of sleep also contributes to unneeded inflammation. During restorative sleep, the body revitalizes and the immune system rests. When establishing a healthy sleep pattern, your body is not at war with vigorous cells and tissues.
Exercise
Physical exercise is also necessary because it will help control weight gain while combating excess chronic inflammation. One of the studies published by the American Heart Association’s Circulation journal, evaluated the relationship between inflammation and physical activity. The participants who exercised regularly showed lower markers of inflammation. Experts recommend 20-30 minutes of aerobic exercise about 4 days a week. Try walking, jogging or swimming while doing about 20 minutes of strength or resistance training with weights.
Nutrition
The “superfoods” that help fight chronic inflammation include:
- fish
- avocados
- nuts
- flaxseed oil
- olive oil
- coffee
- leafy greens
- blueberries
- dark cherries
- apples
- strawberries
- oranges
Coffee and the fruits identified contain a high level of antioxidants and polyphenols, beneficial compounds derived from plants. Some foods such as nuts and avocados are high in calories but have high levels of Omega-3 fatty acids or “good fat.” Furthermore, studies have consistently shown that nuts such as walnuts and almonds reduce chronic inflammation along with avocados and healthy oils.
Harmful foods also cause weight gain, which is also a risk factor for inflammation. Aim to eat unprocessed plant foods with a variety of colors. Also avoid sugary drinks and artificial sweeteners. Read the ingredients carefully and stay clear of foods with hydrogenated oils and trans fat. That is your best bet.
Stress
It is no secret that stress is not good for the mind nor the body. But chronic stress also impacts the cell activity within the immune system. The body loses its ability to properly regulate inflammation thus promoting the progression of cardiovascular diseases and autoimmune disorders.
Positive Emotion
A sunny outlook and positive social interactions are associated with a stronger immune system. For many people, the absence of pessimism and negative moods equate to fewer illnesses and enhanced quality of life, according to several published papers by the Harvard School of Public Health.
Reducing chronic inflammation involves positive health of both body and mind and treating the individual as a whole. Now that makes SENSE.
