Sandhya Govind
Auckland, December 13, 2022
Inflammation is the body’s natural response to disease, injury, and any form of stress.
It plays an important role in the body’s immune response, wherein it acts as the mechanism by which the body attempts to heal itself after an injury, defend itself against viruses and bacterial infections, and repair damaged tissue.
However, if left uncontrolled, chronic inflammation could lead to serious health conditions such as insulin resistance, Type 2 Diabetes, atherosclerosis and other cardiovascular diseases, neurodegenerative diseases such as Alzheimer’s disease, respiratory diseases, cancer, celiac disease, osteoarthritis, autoimmune diseases and much more.
Adapting an anti-inflammatory lifestyle can help us prevent and fight disease and help our body maintain an optimum level of health. Research by universities has found that numerous lifestyle measures can be taken to minimise inflammation.
These include avoiding foods that cause inflammation and eating mostly anti-inflammatory foods, following a moderate exercise routine, getting sufficient sleep, not smoking, limiting alcohol consumption, and taking steps to control stress.
The importance of Diet
Diet is one of the most important components of an anti-inflammatory lifestyle.
Anti-inflammatory foods include tomatoes, and olive oil, green leafy vegetables, such as spinach, kale, and collards, beans, lentils, and sweet potatoes, whole grains such as brown rice and bulgur wheat, nuts like almonds and walnuts, black coffee and tea, fatty fish like salmon, mackerel, tuna, and sardines, fruits such as strawberries, blueberries, cherries, and oranges.
Foods that cause inflammation (pro-inflammatory foods) include those made from refined carbohydrates such as white bread, wheat products, processed, and packaged foods (chips, and pretzels), fried food such as French fries, foods and beverages containing added sugar, products made with high fructose corn syrup, red meat, all processed meat (bacon, sausage, salami), margarine, lard, and similar items.
One of the best anti-inflammatory diets is the Mediterranean diet, which is rich in all the above-mentioned components such as fruits, vegetables, nuts, whole grains, fish, and healthy oils.
Another very good anti-inflammatory diet is DASH (Dietary Approaches to Stop Hypertension). This diet includes low-fat dairy, fish, poultry, nuts, and foods that are low in saturated as well as total fat. Red meat and sugar are to be avoided as much as possible.
The DASH diet is rich in fibre, potassium, calcium, and magnesium and low in sodium. This diet was originally prescribed to people with high blood pressure, but it is now recommended for anyone wishing to go on an anti-inflammatory diet.
The importance of Exercise
We all know that being physically active and exercising regularly have innumerable health benefits which include maintaining a healthy weight, strengthening bones and muscles, helping the heart to function optimally and reduce the risk of certain diseases.
Researchers at the University of California San Diego School of Medicine have found that much of the benefits gained by moderate aerobic exercise could be because it stimulates the immune system into producing small anti-inflammatory proteins called cytokines that help fight chronic inflammation.
The exercise need not be intense to accrue anti-inflammatory effects. Just a workout session of about 20 minutes of moderate exercise such as fast walking can help lower levels of inflammation in the body.
Regular exercise can also help with reducing visceral fat, which is the fat that envelops the abdominal organs deep inside the body and is much more damaging to the body than subcutaneous fat, which is the fat that can be found just underneath the skin.
It has been found that visceral fat secretes pro-inflammatory cytokines that cause chronic inflammation in the tissues and organs of the body, which could lead to an increased risk of the various serious medical issues mentioned in one of my articles earlier.
It is advisable to consult with a professional before starting an exercise routine as it is important to be safe and not to overdo it, especially in the case of people who have been mostly sedentary or have any kind of health issues. It has been found that unaccustomed strenuous or prolonged exercise or over-training can actually cause more inflammation instead of reducing it.
The importance of Sleep
Sleep plays an important role in controlling inflammation in the body. This is because sleep performs both restorative as well as regulatory functions and has a major influence on the immune system. Consistent sleep deprivation can have a negative impact on certain types of stem cells that fight inflammation, thus increasing the risk of developing serious health conditions associated with chronic inflammation.
Therefore, getting sufficient sleep every day is extremely important, as the inflammation caused by lack of sleep is long-lasting and catching up on missed sleep at a later date does not reverse the effects of sleep deprivation.
It is also important to make sure that sleep is not disrupted. Researchers have found that while a good night’s sleep reduces inflammation, sleep that is disturbed or interrupted can cause an increase in inflammation
Therefore, developing good sleep hygiene and consistently getting good quality sleep for about seven to eight hours daily at regular times is of utmost importance to fight inflammation, maintain immunity as well as help the body recover from trauma or illness.
Many of the conditions caused by chronic inflammation have early warning signs, which means that in some cases they can be prevented or treated with lifestyle changes, which help reduce inflammation.
Please seek professional advice before making any major dietary or lifestyle changes. This is especially important if you are pregnant, breastfeeding, are already on medication or supplements, or are suffering from any medical condition. The information provided in this article is not to be used as a substitute for direct medical advice from your doctor, especially if you have any concerns regarding your health.
Sandhya Govind is a qualified and trained Naturopath and runs ‘Sandhya’s Naturopathy Clinic,’ an integrated Natural Medicine facility, which helps people rediscover optimal health, radiance, and vitality naturally. Email: sandhyanaturopathy@gmail.com; The above article should be read for general information purposes only and not taken as individual advice. Please always consult your GP or other authorised persons or agencies for personal advice. Indian Newslink and Sandhya Govind absolve themselves of all responsibility or liability in this connection.
