Chronic inflammation in the body plays a significant role in the development of various serious conditions such as heart disease, diabetes, cancer, and dementia.
Inflammation is typically beneficial. When you’re injured or have an infection, your immune system produces inflammatory cells to promote healing, fight germs, and remove toxins. However, issues arise when inflammation becomes chronic due to persistent irritants like cigarette smoke, arterial plaque, or misdirected immune responses. Chronic inflammation places stress and causes damage to body tissues.
“Belly fat is the worst kind of fat for inflammation. When abdominal fat cells are enlarged, they can leak or even burst, triggering inflammatory responses.
— Giovannucci says.
Understanding Chronic Inflammation
Chronic inflammation is not inevitable as we age. According to researchers, about a third of Americans experience this condition, but steps can be taken to control and reduce its effects.
Choose Anti-Inflammatory Foods
Your diet plays a critical role in managing inflammation and maintaining a healthy weight. A Mediterranean-style diet is highly effective, emphasizing whole grains, legumes, nuts, seeds, unsaturated fats like olive oil, and lean proteins such as fish and chicken.
Colorful fruits and vegetables, like berries and eggplant, are particularly beneficial due to their plant nutrients, such as flavonoids and anthocyanins, which have strong anti-inflammatory properties. Fermented foods like yogurt can also promote a healthy gut microbiome.
Avoid foods that promote inflammation, such as processed foods, refined grains, deli meats, deep-fried foods, and sugary drinks. A 2020 study in the journal Medicine found that consuming these pro-inflammatory foods increased cardiovascular disease risk by 41%.
Incorporate herbs and spices like garlic, ginger, thyme, rosemary, saffron, oregano, and turmeric. These contain beneficial compounds that can positively impact inflammation markers.
Maintain a Healthy Weight
Keeping your BMI below 25 and reducing belly fat are crucial for lowering inflammation. Abdominal fat cells can leak or burst, triggering inflammatory responses. Aim for a waist size below 35 inches for women and 40 inches for men—or even lower for optimal health, especially for certain ethnic groups.
Boost Your Physical Activity
Exercise complements an anti-inflammatory diet. Regular activity, combined with healthy eating, can significantly reduce inflammation in as little as two weeks.
Increase Sleep and Lower Stress
Good sleep and stress management are vital. Prolonged stress and inadequate sleep elevate cortisol levels, leading to long-term inflammation. Improving your sleep routine and managing stress can positively impact your cardiovascular system, metabolism, and cognitive health.
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