Fight Inflammation With These Nine Healthy Tips

The body’s best defense against injury or infection is also a leading cause of death. It’s inflammation. As a physical response to an immediate problem, it’s amazing. Unfortunately, when it continues unabated it can cause incredible damage. Chronic inflammation in the body is like the drops of water slowly carving grooves in stone. After years of suffering from chronic inflammation, you might feel tired or as if your body is constantly in pain. 

Eventually, inflammation in the body can lead to diabetes, heart disease, and even cancer. Anti inflammatory medicine for some conditions can cost thousands of dollars. Fortunately, with a few lifestyle changes it’s possible to reduce chronic inflammation or stop it before it starts. Here are nine healthy tips to do just that.

Causes of Chronic Inflammation

When the body senses an injury or infection, it sends white blood cells to the rescue. If you’ve ever seen a small cut turn whitish, that’s your body’s healing response in action. Whether it’s infection or injury, these white blood cells are usually effective at resolving the problem. This would be known as acute inflammation. It’s transitory and if it didn’t happen your body wouldn’t heal. 

Problems happen when a normally transitory event becomes long term. Chronic inflammation is like leaving your stove’s burner on low. You might not notice it at first. Leave it unattended for long enough and it could burn down your house. Chronic inflammation in the body is a contributing factor to diseases that kill the most people every year. These include America’s number one killer, heart disease, along with other leading causes of death including cancer and type 1 diabetes. Across the globe, half of all deaths are attributed to inflammatory diseases. 

Chronic inflammation can also cause allergies, depression, Alzheimer’s disease, and arthritis. Most of the money spent on prescriptions goes toward anti-inflammatory medicine for treating a variety of inflammatory disorders including cardiovascular illnesses and asthma. The costs to treat these conditions in the U.S. approaches $100 billion.

Whether you’ve gained weight recently or have been consistently gaining for years, it could be a symptom of chronic inflammation. Other warning signs include feeling fatigued or experiencing soreness in your joints. You might even be running a low-grade fever – similar to the one you’d have if your body was fighting an infection. 

If you’re worried about this, there’s a simple solution. A blood test looks at inflammation in the body by detecting specific markers. These inflammation markers put you at an elevated risk for cancer. Finding out if you have them doesn’t mean a long drive to the doctor’s office or waiting time in a waiting room. Nor does it mean shelling out hundreds of dollars for an at-home test. Kyla offers a variety of vital tests for just $99. 

To get started, fill out a simple online questionnaire. Then select the best Kyla card for you. After ordering, you’ll receive the test kit along with easy-to-follow instructions for sample collections. Return the sample postage free and in a few days you’ll learn the results. Not only will you discover if you have early warning signs for chronic inflammation, but you receive information about your cortisol, thyroid, and Vitamin D levels. Afterward, you’ll have the opportunity to discuss the results with a Kyla doctor who can discuss some inflammation-reducing strategies. Here are nine recommendations including some of the best anti-inflammatory food and other ways of reducing chronic inflammation. 

1. Reduce Your Sugar Intake 

Did you know that the average person in the U.S. has around 17 teaspoons of sugar every day? This is as much as three times the recommended limit! Calories from this sweetener should never exceed six percent of your total daily caloric intake. An average-sized man shouldn’t have more than nine teaspoons of sugar while a woman of average size shouldn’t have more than six teaspoons. 

Of all the additives in the food we eat, sugar has an outsized role in chronic inflammation. There are over five-dozen different names for sugar! However, it really doesn’t matter whether it’s high fructose corn syrup, sucrose, or just plain sugar appearing on a list of ingredients. Consuming excessive quantities will trigger immediate inflammation in the body. This happens because when there are high amounts of sugar circulating in the bloodstream, it puts your cells at risk. Your body releases inflammatory molecules to protect them. Simple carbs like snack cakes and cookies can elevate your blood sugar levels – which over time can lead to inflammatory conditions like type 2 diabetes.

“Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health explained on the school’s website. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.” Eating a diet heavy in added sugars can contribute to weight gain. Being overweight increases the risk of diabetes and many other inflammatory conditions.

The surprising news is that recent studies concluded that certain foods can cause inflammation and chronic conditions even when the participant was at a healthy weight. If they were consistently eating inflammation-triggering food, then over time they would have chronic inflammation. That means even if your weight is considered normal, you still put yourself at risk every time you eat certain foods, like store-bought meals and snacks with high amounts of added sugar. 

Information is the secret to sugar reduction. Start reading ingredient labels. You’ll be surprised how many different foods have substantial amounts of added sugar – not just cereals, cookies, and cupcakes but salad dressing, yogurt, and bread. Reducing sugar means choosing alternatives that have less sugar added. 

Another option is to make more things at home – a homemade cake is usually healthier than a store-bought one. Remember that sugar in liquids affects your body just as much as sugar in food – sometimes more so, since it’s easier to gulp down a 12-ounce soda than eat a box of cookies. Drink more water and opt for sugar-free options whenever possible. 

As with many modern concerns, the solution to the condition lies with what we eat. An anti-inflammatory diet reduces consumption of foods that can trigger chronic inflammation like white bread, cakes, cookies, red meat, sugar-laden soda and fried foods. Instead, the best anti-inflammatory diets feature lots of vegetables and fruits along with lean protein options like chicken or fish. Fiber is also essential to reversing chronic inflammation.

2.  Eat More High-Fiber Carbs and Fiber-Rich Foods 

When it comes to keeping blood sugar levels even, fiber is fantastic. In fact, soluble fiber is one reason that whole fruits and veggies are better for you than the juiced variety. That’s because it takes longer to digest an entire orange or an apple (including the skin). The slower a food takes to digest, the less it raises your blood sugar levels. Just as eating processed simple carbs made with white flour like bread, crackers, muffins and pasta can contribute to chronic inflammation, choosing higher fiber carbs like brown rice and whole wheat breads or pasta can reduce inflammation. So can corn, beans, and sweet potatoes. Some cereals can do this as well, but make sure it’s low in added sugar and is made with whole grains. 

Only one out of two adults get their day’s requirement of fiber. Be one of them. Eat a combination of both insoluble fiber (found in the skin of an apple along with various seeds) and soluble fiber like beans, legumes, and oats. Males should shoot for 38 grams of fiber every day while females should get at least 25 grams.

3. Sprinkle on Some Cinnamon or Other Spices

Easily one of the more popular spices, cinnamon contains compounds that reduce inflammation. This happens in part because your digestive tract contains around 80% of your immune cells. Inflammation in the body has an outsized impact on these cells. 

Recent research suggests that the spices we consume can reduce chronic inflammation. As one study explained, “Increasing evidence highlights their richness in bioactive molecules, such as sulfur-containing compounds, tannins, alkaloids, phenolic diterpenes, and vitamins, as well as their antioxidant, anti-inflammatory, antitumorigenic, and anticarcinogenic properties. Cinnamon, garlic, ginger, turmeric, and saffron are the most popular spices used in [treating] rheumatic diseases…”

The mechanism is still being studied but the way spices interact with the gut microbiome may have a lot to do with it. Among other benefits, consuming a variety of spices with your foods not only reduces inflammation in the body but also creates a diverse gut microbiome along with reducing immune disease markers. Other natural anti-inflammatory spices include oregano, garlic, rosemary, ginger, turmeric, cloves, cayenne, and nutmeg.

4.  Eat More Superfoods 

Reading ingredient labels won’t give you all the information you need. For one thing, many whole foods don’t have ingredient labels. For another, some foods pack an extra punch beyond their vitamins and nutrients. These are the “superfoods.” These nutrient-dense, low-calorie options should be the main attraction in any anti-inflammatory diet. 

As registered dietician Beth Czerwony, RD, explained on the Cleveland Clinic website, “Superfoods help promote health by increasing your immune function and decreasing your chance of disease…” Not only do superfoods fight chronic inflammation but they also promote a strong immune system, cancer prevention and lower cholesterol.” 

With a name like “super food” you might expect the options to be exotic, expensive, or even weird. But the truth is, many of the foods on the list are ones you likely already enjoy. Blueberries and strawberries, oranges and avocados are all superfoods. Even out of season, frozen berries are loaded with anti-inflammatory properties. So are cold-water fish, like tuna, salmon, and herring. They’ve been shown to reduce inflammation in blood vessels – vital for heart health. Veggies like broccoli and spinach, nuts and legumes, even cinnamon is a superfood. The Mediterranean or DASH diets with their focus on plant-based protein and olive oil are great anti-inflammatory diets. 

In fact, there’s a superfood that isn’t a food at all. It’s a beverage. If you’re like 90% of American adults you enjoy it every day. 

5.  Enjoy Some Coffee or Tea

It’s hard to believe something we enjoy so much is so good for us. Whether you have a morning cup of coffee or tea, do so knowing the beverages are loaded with inflammation-fighting antioxidants. The average person gets most of their daily antioxidants from coffee. It could almost be considered one of the best anti-inflammatory supplements. 

Antioxidants in black or green tea along with coffee not only reduce arterial inflammation for those with heart disease but reduce the risk of Alzheimer’s. In fact, coffee drinkers have lower death rates from all causes. Even decaf has benefits. 

Excessive caffeine intake does appear to reduce some of these benefits. Plus, the risk with all caffeinated beverages is that excess use may affect your sleep. Lack of sleep can cause inflammation and thus reduce coffee’s benefits. If that’s the case, switch to herbal teas which are also 

natural anti-inflammatories.

6.  Get A Good Night’s Sleep 

One of life’s simplest pleasures has become a complex slog. Apps and various devices track our sleep as we seek the optimal number of hours or chart our REM cycles. While such obsessional tactics may help some, creating a peaceful, restful place to slumber may pay more dividends. Prioritizing sleep means prioritizing health and reducing chronic inflammation. 

Most American adults don’t get the recommended seven hours of sleep while over 50 million have a serious sleep disorder. This could be why inflammation in the body is such a growing concern.  One theory is that during sleep, blood pressure drops and blood vessels relax. Unfortunately, a bad night’s sleep means your blood pressure doesn’t get as low as it would during a full night’s slumber. Research suggests that sleepless nights can activate cells in the walls of your blood vessel that can cause inflammation. 

Consistently getting poor sleep also affects how the brain cleanses itself. During our deepest sleep, cerebrospinal fluid is washing through our brains. This fluid mops away beta-amyloid proteins. Left alone, these proteins can cause damage to the brain’s cells. When we have a sleepless night, those beta-amyloid protein are allowed to accumulate. The result? Chronic inflammation which can lead to diseases where declining mental function is a primary feature – like Alzheimer’s. 

7. Reduce Stress

Did you know that 75-90% of all health issues are related to stress? Just as chronic inflammation is the result of a once beneficial physiological response that becomes damaging in the long term, chronic stress is our body’s fear response on overdrive. When we’re confronted by a stressful situation, the body’s hypothalamic-pituitary-adrenal (HPA) axis kicks into gear. 

In the brain, the hypothalamus triggers the pituitary and adrenal glands to release hormones. These hormones affect us in immediate and profound ways. Among other things, our breathing speeds up and our energy levels spike. The problem is that long term, chronic stress produces similar responses. When the stress hormone cortisol is flooding our system, it initially suppresses inflammation. Unfortunately, over the long term it can actually encourage inflammation in the body. In fact, constant stress will reduce your body’s sensitivity to cortisol. This can also harm your body’s ability to ward off infection. This reduced immunity is supersized when you’re in a state of chronic stress accompanied by chronic inflammation.

Managing inflammation means managing stress. This isn’t easy. It requires discipline and active choices. Start by reducing your time on social media and watching or reading about the news. Work to involve yourself in “real life” whether that means volunteering, having group meals with friends or rediscovering your faith. Take up a relaxing practice, like yoga or meditation. Over time, reducing your stress is the fastest path toward reducing chronic inflammation. 

8.  Reduce Your Alcohol Consumption While Avoiding Tobacco Products and Secondhand Smoke 

Bad habits can cause chronic inflammation. For instance, the immune system views tobacco as an imminent threat. That’s because the substance is loaded with toxins – the immune response includes inflammatory proteins which over time can lead to chronic inflammation. Plus, cigarette smoke in particular is dense with free radicals. Usually a normal part of digestion, these unstable atoms the body produces attach themselves to healthy cells. This occurs whenever you inhale cigarette smoke – even secondhand smoke. 

Although marijuana has not been tested as rigorously as tobacco smoke, it too contains hundreds of dangerous chemicals including combustion products and unique cannabinoids that cause issues of their own. In studies, marijuana smoke causes inflammation in the lungs and may be responsible for other inflammation in the body. Research into the risks are ongoing, but those who indulge are advised to consider it as no more healthy than smoking tobacco. The connection between cigarette smoking and inflammation can clearly be seen in rheumatoid arthritis sufferers. Male smokers are twice as likely to get the inflammatory condition as non smokers while women have a risk that’s 1.3  times greater. 

While some studies suggest that alcohol in moderation may actually lengthen lifespans, excessive consumption can cause inflammation.  This occurs partly because of how our systems respond to inflammation in the body – specifically the intestine when it comes to alcohol. Additionally, inflammation occurs when the body breaks down alcohol. If you drink, do so in moderation with no more than two glasses in one sitting. The secret is sipping – taking your time to enjoy the beverage and having at least eight ounces of water in between drinks.

9. Get Active and Activate Your Body’s Inflammation-Fighters

Of all the things you can do to reduce inflammation in the body, perhaps none is as important as regular exercise. Long linked to reduced risks for chronic conditions like heart disease and type 2 diabetes, exercise has recently been shown in a study to be the best anti inflammatory as well. That’s because when we exercise, it promotes an immune response. This response leads to transitory inflammation – especially in the muscles. However, that triggers the immediate release of inflammation-countering T cells, or Tregs. These cells work to both improve how our muscles utilize energy (like that found in food) and the body’s overall endurance. 

“The immune system, and the T-cell arm in particular, has a broad impact on tissue health that goes beyond protection against pathogens and controlling cancer,” study senior investigator Diane Mathis, professor of immunology in the Blavatnik Institute at Harvard Medical School told the Gazette. “Our study demonstrates that the immune system exerts powerful effects inside the muscle during exercise.” Further, Tregs actually go after the inflammation-promoting chemical interferon. 

The benefit is only available to those who exercise regularly. However, the exercise only needs to be of moderate intensity for half an hour daily – a brisk walk or a swim. Adding strength training or weight resistance can also reduce inflammation. 

Reducing inflammation is the key to a longer healthspan – enjoying years of healthy, disease-free life. The first step is getting an easy, at-home blood test to discover inflammation markers or other risks to your future health and well being. When you download the app, you’ll be able to enroll in the Kyla Dedicated Health Program. This will let you gain insights into your health through AI analytics and advanced testing. Not only will you discover how your lifestyle affects your body by tracking vital health indicators like primary care and hormone levels, but you’ll be able to monitor your data conveniently on your phone or tablet. This will let you visualize your progress through graphs for better insights. So download the Kyla app and begin living your best life today!

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