5 of the best ways to fight chronic inflammation

Linked to obesity, aging, and many deadly diseases, inflammation tends to be something most of us would rather avoid. 

But it can actually be a good thing, too, says Florida-based dietitian Lauri Wright, R.D. “Inflammation is a normal, healthy process. It’s the body’s way of saying, ‘Hey, immune system, come and help me heal!’”

Inflammation: The Two Types 
The first type of inflammation, acute, is your body’s natural defense against intruders like viruses and bacteria, and cuts and burns. It tells your immune system to release “mediators” (chemicals and hormones) that increase blood flow to the injured area and allow more immune cells to reach it. These mediators also alert you to the problem through pain signals sent to the brain. This causes redness, swelling, heat, and pain—symptoms that usually go away after a few days. 

Then there’s chronic inflammation—and that’s where the problems start. “It’s like the immune response is turned on all the time, and it won’t turn off,” says Wright.

Chronic inflammation can happen when the trigger—like toxins or excess fat, or high levels of alcohol, sugar, or saturated fat—never goes away entirely. Unlike the acute kind, chronic inflammation can lead to serious health problems. For example, inflammation along the arterial walls can allow plaque to build up, paving the way for heart disease, says Wright.

Chronic inflammation has also been linked to diabetes, cancer, and Alzheimer’s, and it can be brought on by disease, too, including autoimmune conditions like rheumatoid arthritis or lupus. 

Often, chronic inflammation goes unnoticed because it doesn’t always have symptoms, Wright says. If you’re concerned, talk to your doctor about having a simple blood test done to measure your c-reactive protein levels—high amounts could be a sign of chronic inflammation. 

But there is good news. You can prevent chronic inflammation by adopting some healthy habits: 

Inflammation-Fighter #1: Eat a Mediterranean Diet
“An anti-inflammatory diet looks a lot like the Mediterranean diet,” says Wright. That’s because a Mediterranean diet includes plenty of antioxidant-rich vegetables, omega-3 fats, and fibrous whole grains—all of which have been shown to decrease inflammation. 

In fact, one major study found that following the Mediterranean diet can cut heart disease risk by 30 percent. What’s more, the researchers found that people who ate this way saw a decrease in chronic inflammation after just three months, even in older subjects who were at a high risk of developing the disease.

The takeaway: It’s never too late to change your diet, improve your health, and cut back on inflammation. 

Inflammation-Fighter #2: Manage Stress in Healthier Ways 
Chronic stress can mess with the body’s ability to regulate inflammation, which can lead to the progression of various diseases. 

“Sometimes people try to manage stress through unhealthy behaviors, like excessive drinking, binge eating, or eating a lot of sweets,” says Wright. However, those unhealthy habits only make inflammation worse.

Wright recommends focusing on socializing at mealtime and slowing down while eating. “Eating together as a family or with friends can help with stress reduction,” she says. 

Inflammation-Fighter #3: Lay off the Sugar and Unhealthy Fats
Sugar and some fats (saturated and trans) can cause inflammation, Wright says. And if you eat too many of these sugar- and fat-laden foods, chronic inflammation can ensue. 

The American Heart Association recommends that women not exceed 25 grams (about 6 teaspoons) of sugar a day, and men should keep it under 36 grams (about 9 teaspoons). The USDA is a bit more generous with their suggested sweets serving size, saying that sugar should take up less than 10 percent of your diet (about 50 grams, or 12 teaspoons). 

Cut back on your sugar consumption if you can, and always check out the “added sugars” line on your food product’s nutrition facts label. 

Inflammation-Fighter #4: Exercise for 20 Minutes
Here’s yet another reason to lace up your sneakers: A study in the Brain, Behavior, and Immunity journal suggests that just 20 minutes of moderate exercise is enough to improve your body’s inflammatory response. That’s because physical activity helps to limit your body’s production of immune cells, the researchers say. 

Try taking a brisk 20-minute walk or spend some time gardening. 

Inflammation-Fighter #5: Drop a Few Pounds
Excess fat cells can promote inflammation, so losing weight may help to reduce it. 

One study review in Clinical Nutrition ESPEN found that subjects who lost an average of 2.5 pounds a month for up to two years saw a significant reduction in inflammatory cells in their blood. 

Book an appointment with a registered dietitian for help, Wright recommends. You can find one at eatright.org, check with your local hospital—they may have dietitians on staff, or contact member services using the number on the back of your ID card.