Also, try to limit your intake of saturated fats. These include butter, fatty meats, poultry skin, processed meats, cheeses and other high-fat dairy products, coconut oil, palm oil, and cocoa butter. Work in more omega-3 rich foods into your diet. These include omega-3 enriched eggs and wild-caught fatty fish like salmon, mackerel, anchovies, sardines, and herring.

Plant-based sources include flax seeds, chia seeds, hemp seeds, and walnuts. Limit your intake of omega-6 rich oils. Typically, these oils are mainly present in ultra-processed foods, including soybeans, safflower, corn, grapeseed, and cottonseed oils. Explore this guide to healthy seafood and why you should eat more Good Food Is Good Medicine.

The average American consumes 17 teaspoons 68 grams of added sugar daily, which is times greater than the recommended limit. For men, that means no more than 9 teaspoons 36 grams per day.

For women, limit added sugars to less than 6 teaspoons 24 grams per day. Check labels the labels of the foods you're buying for sugar amounts.

Keep in mind, 1 tsp sugar equals about 4 grams of sugar. Avoid sugary drinks like soda, lemonade, sweetened teas, juices , and sweetened coffees.

Limit eating desserts, pastries, candies, and other sweets. Other foods which often contain added sugars that you may not expect include bread, salad dressings, condiments, cereals, yogurts, pasta sauces, crackers, and chips.

Honey and maple syrup are less refined forms of sugar, but they still count as added sugars. Get tips to reduce added sugar in your diet and the health risks if you don't Good Food Is Good Medicine. Find out if fruit juice is really bad for you and your children Good Food Is Good Medicine.

Alcohol disrupts the gut microbiome and can contribute to chronic inflammation. If you want an alcoholic drink, keep your average to one drink or less per day. Learn about the health benefits of cutting alcohol Good Food Is Good Medicine.

Black, white, and green teas are rich in antioxidants and polyphenols which can help combat inflammation. Some herbal teas also have anti-inflammatory benefits. Many herbs and spices also contain compounds that can help combat inflammation. Examples include rosemary, garlic, oregano, ginger, turmeric, cloves, nutmeg, cinnamon, and cayenne.

Learn more about the health benefits of tea and its effects on obesity Good Food Is Good Medicine. Keep in mind that the whole of your diet is greater than the sum of its parts. One meal will not make or break a healthy diet — it is consistency over time that matters.

By keeping these tips in mind, you'll be adopting a healthy eating pattern that can help manage chronic inflammation and some of its associated health problems. Subscribe to our blog and receive notifications of new stories by email.

menu icon Menu. Good Food Is Good Medicine. Enter search words search icon Search × Enter search words Your body repairs itself while sleeping, including regulating and reducing low-grade inflammation. For example, think of a time when your stomach felt swollen and bloated perhaps from eating a large dinner close to bedtime , but when you woke up, it was back to feeling normal.

What you were experiencing was likely an inflammatory response to the food that your body was able to reduce overnight. Swanson advises aiming for at least seven hours of sleep a night for optimal rejuvenation.

There are endless reasons to move your body throughout the day, but engaging in exercise is one of the most significant lifestyle choices you can make to reduce chronic inflammation. Regular exercise has been shown to reduce something called C-reactive protein or CRP , a biomarker involved in our body's inflammatory cascade, explains Swanson.

Follow the U. Department of Health and Human Services recommended guidelines of to minutes of moderate-intensity exercise or 75 to minutes of vigorous-intensity exercise each week—but don't over-train, or it can have the opposite effect. The foods you put into your body have a major impact on its inflammatory response.

A diet full of inflammatory foods often contributes to low-grade inflammation, which can lead to chronic inflammation, and eventually to disease, says Amanda Baker Lemein, MS, RD, LDN, a registered dietitian in Chicago.

Here are a few tips for reducing inflammation with your diet. Note: Certain foods may cause inflammation in some people more than others due to individual genetic makeup. While drinking tea can benefit heart health and is relaxing, green tea may positively affect inflammation. Studies have shown that drinking green tea is beneficial against inflammatory diseases.

Green tea has also been shown to lower C-reactive protein levels. Cooking with certain spices doesn't just add flavor to your food, it may also help with inflammation.

Studies have shown that adding a blend of spices to food can target inflammation. Spices considered to have anti-inflammatory characteristics include turmeric, oregano, ginger, garlic, rosemary, cinnamon, and cumin. Taking time to center yourself and practice simple forms of self-care can go a long way toward reducing systemic inflammation, too.

It can also have a physiological impact. Acute stressors like being stuck in a traffic jam or getting into an argument with your spouse can increase inflammation levels in your body—even more so if you're already suffering from low self-esteem, low self-compassion, or depression. Swanson recommends meditating regularly even for just a few minutes each time to reduce stress levels and lower inflammation.

There are many sauna health benefits —beyond relaxation. A growing body of research suggests that regular sauna sessions could help prevent both acute and chronic diseases through a variety of biological mechanisms, one of which is reducing inflammation, Swanson says.

Regular sweat sessions have been associated with a reduction in circulating levels of inflammatory markers, including fibrinogen and leukocytes white blood cells , adds Swanson. Many gym facilities offer access to a dry sauna, making it a convenient way to squeeze in a session post-workout you can even use your time inside to stretch sore muscles or meditate.

It's common knowledge that smoking cigarettes and other tobacco products negatively affects your health. But smoking specifically has been shown to increase inflammation levels in the body when comparing smokers to people who have never smoked. And previous smokers who quit have lower levels of inflammation than individuals currently smoking.

Like tobacco, excessive alcohol consumption also negatively affects our health. Specifically, alcohol increases inflammation in the intestines, leading to an inflammatory response in the body that can aggravate organ damage initially caused by alcohol.

It's an ongoing cycle. Additionally, studies show that consistently consuming large amounts of alcohol can generate inflammation throughout the entire body, even if it begins in the gut. That's why limiting alcohol intake can be beneficial for inflammation and your overall health.

Furman D, Campisi J, Verdin E, et al. Chronic inflammation in the etiology of disease across the life span. Nat Med. Irwin MR, Opp MR. Sleep health: reciprocal regulation of sleep and innate immunity.

Fedewa MV, Hathaway ED, Ward-Ritacco CL. Effect of exercise training on C reactive protein: a systematic review and meta-analysis of randomised and non-randomised controlled trials. Chronic inflammation, recognized as a common denominator in the development and progression of these ailments, demands heightened attention.

This article delves into the significance of adopting anti-inflammatory lifestyle habits, exploring the intersection of nutrition, exercise, sleep, stress reduction, and reducing toxic exposure as powerful tools to mitigate inflammation and pave the way for a healthier future. Inflammation is a complex biological response that serves as the body's defense mechanism against harmful stimuli, such as pathogens, damaged cells, or irritants.

It is a tightly regulated process mediated by the immune system, which dispatches white blood cells and chemical mediators to the affected area, resulting in the classic inflammatory symptoms of swelling, redness, pain, heat, and loss of function.

Acute inflammation is a rapid and short-lived response aimed at eliminating the cause of cell injury, clearing out damaged cells, and initiating tissue repair.

It is a localized and beneficial process essential for healing and fighting infections. On the other hand, chronic inflammation is a prolonged and dysregulated response that persists for months to years.

Unlike acute inflammation, chronic inflammation can be harmful, with health effects varying depending on the cause of injury and the body's ability to repair the damage. Chronic inflammation contributes to the development of various diseases, such as diabetes, heart disease, rheumatoid arthritis, asthma, and chronic obstructive pulmonary disease COPD.

The link between inflammation and disease lies in the fact that chronic inflammation becomes a driving factor of tissue damage and dysfunction over time. The persistent release of pro-inflammatory molecules, such as cytokines and reactive oxygen species, leads to widespread cellular damage and dysfunction.

This chronic inflammatory milieu disrupts normal tissue homeostasis, initiating processes like insulin resistance, atherosclerosis, and tissue remodeling. Autoimmune reactions may be triggered as the immune system mistakenly targets healthy cells and tissues.

Additionally, chronic inflammation is implicated in neurodegenerative diseases, promoting the degeneration of neurons and contributing to cognitive decline. The causes of systemic chronic inflammation are often the same factors that increase the risk for chronic disease and perpetuate disease severity.

These factors include poor diet, physical inactivity, disturbed sleep, chronic stress, dysbiosis, and environmental exposure to infections and toxins. The concept of an anti-inflammatory diet has gained prominence for its potential to promote overall well-being and prevent chronic diseases.

The principles of an anti-inflammatory diet emphasize consuming foods known to mitigate inflammation in the body while eliminating ultra-processed foods that promote it. Foods that fight inflammation include nutrient-dense fruits, vegetables, whole grains, and legumes, which are rich in vitamins, minerals, and phytochemicals that possess anti-inflammatory properties.

A diversified, whole-food diet will contain food components that will help fight inflammation and reduce disease risk. Examples include 29 :. Furthermore, this type of diet limits or eliminates foods that contribute to inflammation, such as high-fat red and processed meats, packaged foods, refined grains, added sugars, soda, and alcohol.

The sugars and excessive salt in ultra-processed foods have been linked to epigenetic changes that promote inflammatory immune responses, intestinal permeability, dysbiosis, and increased mortality.

Turmeric, a vibrant yellow spice, contains curcumin , which has demonstrated therapeutic potential to improve inflammation by inhibiting the activity of inflammatory mediators, such as tumor necrosis factor-alpha, and regulating the expression of pro-inflammatory genes, like nuclear factor kappa B.

Integrating turmeric into daily meals can be as simple as adding it to soups, stews, or sautéed vegetables. Ginger exhibits similar properties to curcumin. In vivo studies have shown ginger's ability to suppress pro-inflammatory cytokines and down-regulate the induction of inflammatory genes.

Additionally, ginger is strongly antioxidant, helping to reduce the oxidative burden on the body by neutralizing free radicals. These properties are attributed to ginger's many active constituents, including gingerol, shogaol, zingerone, and flavonoids.

Grated ginger can be incorporated into various dishes, such as stir-fries, smoothies, or teas. Cruciferous vegetables, including arugula, broccoli, Brussels sprouts, cabbage, kale, and watercress, are rich in nutrients and sulfur-containing chemicals, including carotenoids, vitamin K, fiber, and glucosinolates, that contribute to their anti-inflammatory prowess.

Studies suggest that cruciferous vegetables may reduce a person's risk for cancer by protecting cells from DNA damage, inactivating carcinogens, reducing inflammation, inducing cell death, and inhibiting tumor blood vessel formation and tumor cell migration.

Berries, particularly blueberries, strawberries, and raspberries, are rich in antioxidants that combat inflammation. Antioxidants play a pivotal role in the anti-inflammatory diet, acting as powerful defenders against oxidative stress — a key driver of inflammation.

Researchers have found that berry consumption is associated with a reduced risk of type 2 diabetes and heart attack, improved weight management, and better cognitive function. These fruits can be enjoyed on their own, added to yogurt or oatmeal, or blended into smoothies.

Their natural sweetness makes them a delicious and healthful alternative to sugary snacks. Omega-3 polyunsaturated fatty acids reduce inflammation by promoting anti-inflammatory immune pathways, influencing immune cell function, and inhibiting the activation of pro-inflammatory transcription factors.

Western dietary patterns favor an inflammatory pattern of omega-6 to omega-3 intake. Studies suggest that optimizing the omega-6 to omega-3 fatty acid ratio by replacing omegarich foods with omega-3 sources can reduce inflammation and the likelihood of developing chronic diseases.

Achieving a balanced omega-6 to omega-3 ratio within the range of is associated with improved inflammatory markers and a decreased risk of chronic health conditions. Grilling or baking fish with herbs and spices is a tasty way to incorporate these essential fats into meals.

For plant-based sources of omega-3s, flaxseeds, chia seeds, and walnuts can be sprinkled on salads and yogurt or added to smoothies. Engaging in physical activity has been consistently linked to anti-inflammatory benefits in the body, providing a natural and accessible means to mitigate the risk of chronic inflammatory conditions.

One way exercise contributes to this benefit is by reducing visceral fat, a known source of pro-inflammatory molecules. Moreover, physical activity enhances the production of anti-inflammatory cytokines and promotes efficient immune system function, creating an environment that helps regulate inflammation.

Both aerobic and resistance exercises are associated with lower levels of inflammatory mediators, such as CRP, IL-6, and tumor necrosis factor-alpha Aerobic activities, including brisk walking, running, cycling, and swimming, increase heart and respiratory rates.

Resistance, or strength, training focuses on increasing muscle strength by using resistance or weights. The connection between stress, inflammation, and overall health is a complex interplay that underscores the importance of mental well-being in physical health.

Chronic stress can trigger a heightened and sustained inflammatory response in the body, leading to increased production of pro-inflammatory molecules. The impact of stress on the immune system and inflammatory pathways underscores the significance of addressing mental health as an integral component of overall well-being.

Effective stress management techniques that balance the sympathetic nervous system and hypothalamic-pituitary-adrenal HPA axis are pivotal in mitigating the inflammatory response and promoting a healthier physiological state. Mindfulness , a practice rooted in cultivating awareness of the present moment, has been shown to reduce stress and inflammation.

Meditation has demonstrated the ability to modulate the stress response and downregulate inflammatory pathways. These practices promote relaxation, emotional balance, and a reduction in the production of stress hormones, contributing to an anti-inflammatory effect on the body.

Studies have found meditation to be an effective mind-body therapy to improve feelings of stress, anxiety, depression, and anger.

Other studies have measured reductions in nuclear factor-kappa B activity and circulating C-reactive protein levels in patients who routinely practice mindfulness-based meditation. Quality sleep plays a crucial role in managing inflammation and maintaining overall health.

The relationship between sleep and inflammation is bidirectional—lack of sleep can contribute to increased inflammation and stress, and elevated inflammation and perceived stress can disrupt normal sleep patterns.

Chronic sleep deprivation and poor sleep quality have been linked to higher levels of inflammatory markers, including IL-6 and CRP. Improving sleep hygiene and establishing healthy sleep routines are essential for promoting restorative sleep and managing inflammation.

Here are some tips to enhance sleep quality:. Going to bed and waking up at the same time every day helps regulate the body's internal clock, promoting a consistent sleep-wake cycle. Engage in calming activities before bedtime to signal your body that it's time to wind down. This could include reading, gentle stretching, or practicing relaxation techniques.

Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows to support a restful night's sleep. The blue light emitted by phones, tablets, and computers can interfere with the production of the sleep hormone melatonin.

Aim to reduce screen time at least an hour before bedtime.