Keep Your Cool: 6 Ways to Fight inflammation

When a scrape or bug bite gets inflamed, sure it hurts—but that’s actually a good thing. It means that white blood cells called macrophages (from the Greek, literally meaning “big eaters”) are busy breaking down injured cells and invading organisms, then gobbling them up and flushing them away. Inflammation is a sign that an injury is healing, and eventually any trace of it will disappear.

But there’s another kind of inflammation that’s not so good. It happens inside your body. Instead of promoting healing, it actually interferes with it. Sometimes, macrophages turn against healthy cells and damage them. While scientists are still investigating why this occurs, they do know that when it occurs, it sets off a vicious cycle in which the damage caused will prompt more inflammation. 

It then becomes chronic inflammation, a big contributor to many major illnesses, including heart disease, immune system disorders, arthritis, diabetes, Alzheimer’s disease, inflammatory bowel disease, and some forms of cancer. Fortunately, there are several ways you can fight back.

1. REDUCE YOUR WAIST, REDUCE YOUR RISK

Scientists know that obesity can cause chronic inflammation, although they haven’t pinpointed the reason. Certain fat cells—especially those in your belly area—produce a steady stream of inflammatory substances. But if you’ve packed on a few extra pounds, don’t despair. According to the National Institutes of Health (NIH), losing 5% to 10% percent of your weight may decrease inflammation throughout your body.

2. FIGHT BACK WITH FOOD

It’s been about 2,400 years since Hippocrates, the father of medicine, said, “Let food be your medicine and let medicine be your food.” We’re only now discovering how right he was. 

Among the foods found to decrease inflammation are green tea; nuts; deep-sea fish like mackerel, herring, sardines, albacore tuna, and salmon; ginger; and curcumin, the active ingredient in the spice, turmeric. Another spice, nigella, used in Indian food, also has anti-inflammatory properties, which preliminary studies show may make it a cancer fighter. Nigella can be found at Indian grocery stores, but it’s also easy to order online. Several studies have found that resveratrol, a substance that’s abundant in red wine, grapes, and peanuts, appears to be a potent anti-inflammatory. 

3. BRING DOWN YOUR BLOOD SUGAR

Avoiding certain foods helps control chronic inflammation. A recent study found that a diet that’s low in simple starches and sugars reduces levels of a key inflammatory marker called C-reactive protein (CRP). That doesn’t mean CRP is the cause of inflammation or disease. But high CRP indicates that inflammation is present in the same way that a fever indicates you have a virus or flu. 

Eating starchy foods—particularly those made with white flour, potatoes, and rice—increases blood levels of glucose, a sugar. Higher levels of this sugar set off the chain reaction that leads to increased inflammation. 

According to Carol Johnston, PhD, chair of the department of nutrition at Arizona State University, in the Western diet, one of the biggest contributors of glucose—and thus, inflammation—is white bread. To limit inflammation, she advises choosing whole-wheat bread instead.

4. SLEEP IT OFF

Those who get too little sleep (less than seven or eight hours per night) are prone to chronic inflammation. Here, too, the reason for this is still a mystery. Occasional tossing and turning probably won’t do much harm, but if you often have trouble sleeping, doctors recommend you set a bedtime and stick to it. Avoid caffeine for eight hours before bedtime, and don’t bring work into the bedroom. If you still have problems falling asleep or staying asleep, it’s time to see a physician.

5. WALK AWAY FROM INFLAMMATION 

Exercise can be one of your best weapons against chronic inflammation. Tim Church, MD, PhD, says, over time, if you exercise regularly, your inflammation levels may drop. Dr. Church points to longtime runners. “They have almost undetectable inflammation levels.”

Luckily for those who don’t run marathons, you can reduce inflammation levels with just 10 minutes of walking per day. It improves heart health—likely due to lowering inflammation levels. Even obese and overweight men who are physically active have lower levels of the inflammatory marker CRP. People with arthritis can benefit from increased activity, too.

“Studies show that people who are active have healthier joints for a longer time,” adds Dr. Church, who’s done many such studies. “Physical activity is anti-inflammatory.”

6. CONSIDER OVER-THE-COUNTER INFLAMMATION FIGHTERS 

A pill that fights chronic inflammation, says Lorne Hofseth, PhD, is aspirin. “It reduces the risk of colon and maybe lung cancer, and heart disease. A small dose daily, unless you are prone to ulcers, can increase the human lifespan.” 

In the doctor’s opinion, this anti-inflammatory is the best synthetic drug made in the past 100 years. Because it can cause stomach bleeding, it’s not for everyone. Certain supplements have anti-inflammatory properties, too, like ginseng, quercetin, and ginkgo biloba. Doctors recommend limiting aspirin doses to a children’s aspirin tablet (about one-fourth of an adult-sized pill). 

bottom line

So, what does all this mean? Inflammation can be reduced in many ways, including prescription and over-the-counter medications. But talk with your doctor before taking any drug or supplement. Most people can reduce chronic inflammation—and limit the risks of getting inflammation-related diseases—with lifestyle changes. Get a good night’s sleep. Eat your fruits, nuts, and veggies. Choose whole-grain cereals and breads. Limit your sweets. And, when you get up from the table, take a nice long walk. 

—Anita Bartholomew