How to Prevent or Reduce Inflammation
If you follow health and wellness news even the tiniest bit, inflammation is likely a term you’re fairly familiar with. Everything seems to have some sort of relationship with inflammation. We’ve previously given a rundown on what exactly inflammation is, but what are ways you can prevent it? By taking a proactive approach, you may even be able to reduce the effects that inflammation can have on your body, so that it doesn’t become a problem that requires a doctor’s visit.
Eat an Inflammation-Reducing Diet
The influence that a well-balanced diet can have on your overall health is incredible, and that remains true for reducing or preventing inflammation. There are plenty of diets that promise to get rid of inflammation in your body. For example, we’ve previously written about, the Mediterranean diet, which has a large body of research backing the potential benefits to your overall health. The Mediterranean diet isn’t the only anti-inflammatory diet out there, however.
You also don’t need to follow an popular diet to have an anti-inflammatory diet. You can simply eat your regular diet and add in a number of inflammatory-fighting foods. The reason most organized diets are anti-inflammatory is because they are well balanced.
So, what foods fight inflammation? Healthy fats, like olive oil and other foods rich in unsaturated fats, can provide you with a good start, along with certain nuts and dark leafy vegetables. You also shouldn’t miss out on foods like salmon, dark fruits (e.g., blueberries or pomegranates), or even a healthy amount of wine.
Avoid foods that are high in saturated or trans fats or sugar, since these can increase inflammation. This can include fried food, processed meat, desserts, or full-fat dairy items. You don’t have to cut these foods out of your diet entirely but cutting back on them can help.
Exercise and Lose Weight
Another practical way you can begin to reduce inflammation in your body is through exercise and weight loss. There has been some promising research into the relationship between working out and inflammation. Even as little as 20 minutes of exercise can suppress the cellular reaction that can cause inflammation. Other research has shown exercise can have several anti-inflammatory benefits, such as promoting the production of myokines, by muscles, in the body.
Weight loss has also been described as a “critical factor” in reducing chronic inflammation in the body. There is evidence that the two may be more intertwined than originally thought, with obesity driving inflammation and inflammation driving obesity. This can create a cycle where inflammation can lead to weight gain, which can lead to further inflammation.
Stress isn’t fun on an emotional level, and it’s well documented to have negative physical effects , too. In fact, it has been found to trigger inflammatory activity and plays a role in negative attention bias in the brain (which can lead to more stress and emotional conditions). This combination of stress and inflammation can have a long-term impacts on the body including stress-related diseases.
Reducing your stress-levels is important if you want to reduce inflammation. The stress-busting ideas below may help, but what reduces your stress will also depend on your hobbies and what activities you find enjoyable and relaxing:
Get Enough Sleep
A lack of sleep can cause inflammation and play a role in dampening your immune system. There are several theories as to why exactly sleep deprivation can cause inflammation, but the effects are there after only a single night of poor rest. Consistent lack of sleep can cause long-term inflammation and stress. This is only one reason why getting a good night’s sleep is important. Luckily, if you’re struggling, there are a multitude of methods you can try to fall asleep easier.
Smoking is one of those bad habits that doesn’t seem to have any benefits. The connection between smoking and increased inflammation is well established, causing an immune response in the body that drives inflammation. When exposure to cigarette smoke is sustained, it can cause chronic inflammation. It’s also been found that nicotine can activate specific white blood cells that increase inflammation in the body. At the same time, smoking may inhibit the production of anti-inflammatory proteins, making it more difficult for your body to reduce inflammation.
Quitting smoking is famously difficult, but there are many resources available to you. If you’re enrolled in Medicare, your treatment may be covered. Non-Medicare beneficiaries may have other smoking cessation resources and guides at their disposal.
● ● ●
We’re still growing in our understanding of what chronic inflammation can do to our bodies in the long term, but we know that it is rarely good. That’s why taking steps to reduce or prevent chronic inflammation is a wise choice. As you can see from these tips, most ways to help yourself with inflammation are already healthy activities for other reasons, whether that’s exercising or getting good sleep. That’s all the more reason to take smart steps to reduce the inflammation in your body.
- Medicareful Travel: Senior Trip to Lucerne
- Is Expensive Cookware Worth It?
- The Drug Prices Medicare Can Directly Negotiate
- Does Medicare Ever Cover Cosmetic Surgery?
- Medicareful Travel: Senior Trip to Barcelona
- How Does COBRA Work with Medicare?
- Different Ways Medicare Can Cover Drug Costs
- All About Enrolling in Social Security
- Medicareful Travel: Senior Trip to the Madrid
- Does Medicare Cover Open-Heart Surgery?
- Exercise Tips for Summer
- Medicareful Travel: Senior Trip to Lisbon
- Hosting a Safe Summer Barbecue
- Senior Summer Barbecue Tips
- Does Medicare Cover Biopsies?
- 5 Foods to Avoid if You Have High Blood Pressure
- Medicareful Travel: Senior Trip to the Finger Lakes
- Does Medicare Cover Endoscopies?
- Ways Seniors Can Recover from a Workout
- Is Chocolate Healthy for You?
- Understanding Adult ADHD
- How Does Medicare Cover Hypertension?
- The Symptoms and Treatment of Parkinson's Disease
- How to Determine What Temperature to Use When Cooking
- Eating Healthy on a Budget
- Keeping Fit on Vacation
- Is Your Tonsillectomy Covered by Medicare?
- Tips for the Perfect Hard-Boiled Eggs
- Kitchen First Aid Tips
- What Does FDA-Approved Mean?
- Medicareful Travel: Senior Guide to New York City
- How to Caramelize Onions
- Why Do We Celebrate That? April Fools’ Day
- Medicare and Powers of Attorney
- The Essential Role of Eggs in Cooking
- What are Different Types of Complementary
and Alternative Medicine?
- Tips for Remembering to Take Your Medicine
- What is Medicare Part E?
- Building Your Basic At-Home Senior Gym
- How to Make Stovetop Popcorn
- Medicareful Travel: Senior Trip to New Orleans
- How to Navigate & Read Academic Articles
- Phytonutrients: What Plant Color Says About Nutrition
- How to Prevent or Reduce Inflammation
- Osteoporosis: Risk Factors, Signs, and Treatment
- How to Make Homemade Pretzels
- Researching Your Ancestry and Family Tree
- How Medicare and Social Security Work Together
- What is Nordic Walking?
- Food Questions You've Been Embarrassed to Ask
- How Medicare Changed for 2023 and Beyond
- Tips for Using a Microwave
- How to Clean Your Ears Safely
- Skiing as a Healthy Hobby for Seniors
- 3 More Great Places to Celebrate New Year's Eve
- Why Do We Celebrate That? More New Year's Eve Traditions
- Panettone, the Italian Christmas Dessert
- A Simple Homemade Gingerbread Recipe
- How to Make Christmas Decorating Jollier
- The Science of Winter Weight Gain
- Seasonal Picks: 3 Foods You Should Try This Winter
- 5 Tips to Make Getting Your Christmas Tree Stress-Free
- Show-Stopping Potato Side Dishes for Thanksgiving
- Dishes to Impress Your Friends: Boeuf Bourguignon
- Holiday Travel Tips to Reduce Stress
- Does Medicare Cover Pain Management?
- Is Hunting a Healthy Senior Hobby?
- Ways You Can Get More Politically Involved
- What are Medicare's Lifetime Reserve Days?
- Spooky Spots for Seniors Halloween 2022
- How to Make Soul Cakes for Halloween
- Jack O' Lantern Carving Tips for Halloween
- Easy Ways to Peel a Potato
- 2023 Social Security COLA Largest in Decades
- Exercise Tips for Autumn
- How to Make Candy Apples at Home
- Why are Medicare Insurance Sales Calls Recorded?
- Here's What Medicare Costs in 2023
- CMS Updates Medicare Enrollment Rules for 2023
- Medicareful Travel: Senior Trip to London
- Does Medicare Cover Insomnia Treatment?
- Healthy and Easy Homemade Dog Treats
- The FDA Finalizes Ruling to Increase Access to Hearing Aids
- What the Inflation Reduction Act of 2022 Means for Medicare
- Tips to Make Flying and Airports Less Stressful
- CMS Projects Lower 2023 Part D Average Costs
- The 15 Golden Rules of Airplane Etiquette
- How Often Should You Shower?
- What are Medicare Pilot Programs?
- How to Care for Your Cast Iron Cookware
- Confronting a Loved One About Hurtful Behavior
- What Does Creditable Coverage Mean for Medicare?
- Using Za'atar in Your Cooking
- Dealing with Canceled Flights
- Protecting Your Vacation from Flight Disruptions
- Do Pre-Existing Conditions Affect Medicare Coverage?
- Which is Better: A Bath or Shower?
- Are Weight Loss Medications Healthy?
- Healthy Strategies for Anger Management
- The Health Benefits of Omega-3 Fatty Acids
- The Difference Between Common Cooking Papers and Foils
- What are Medicare I-SNPs?
- Identifying Toxic Relationships in Your Life
- Healthy Ways to Spice Up Your Water
- All About Medicare Dual Eligible Special Needs Plans
- Medicareful Travels: A Senior Guide to All-Inclusive Resorts
- Does Medicare Cover Occupational Therapy?
- Lower 2023 Medicare Part B Premium Could Be on the Way
- Which is Better: Natural or Artificial Sweeteners?
- Tips for Vacationing with Pets
- Is It Better to Work Out Harder or Longer?
- Tips for Traveling with Your Pet
- Are Medicare Part B Giveback Plans Worth It?
- Introducing the Medicareful Living Family Cookbook!
- Medicare Coverage for Treatment of PTSD
- The Causes and Treatments of Nasal Congestion
- Dishes to Impress Your Friends: Spring Rolls
- Medicare Freezes Late Enrollment Penalties for Qualifying Enrollees
- What is a 5-Star Medicare Plan?
- What is PTSD?
- What is Inflammation?
- What You Should Know When Buying Cast Iron Cookware
- Does Medicare Cover STIs?
- The Different Types of Potatoes & When to Use Them
- Does Medicare Cover HIV Screenings and Treatment?
- Gun Safety Rules for Seniors
- 3 Surprising Ways to Feel Better When You're Sad
- Can Your Knee Really Predict the Weather?
- What are Federally Qualified Health Centers?
- Does Medicare Cover Incontinence Treatment?
- The Health Benefits of Cumin
- How to Make Dried Herbs at Home
- The Dangers of Toxic Positivity
- Which is Better: Fresh or Frozen Meat?
- COVID Tests to be Covered by Medicare
- Important Terms and Tips When Reading a Health Article or Study
- Do These 3 Most Common Natural Supplements Actually Work?
- What are State Pharmaceutical Assistance Programs?
- The Mental Health Benefits of Exercise
- The Difference of Cooking with Fresh and Dry Herbs
- Dangers of a Cold Home for Seniors
- Measuring Your Health Apart from Weight Loss
- Using Cumin in Your Cooking
- This Year, Focus on Health, Not Weight
- Does Medicare Cover Respite Care?
- Health Benefits of Gift-Giving
- How to Make Homemade Candy Canes
- Why Do We Celebrate That? Classic Christmas Tree Decorations
- 3 Classic Christmas Cookie Recipes
- Cooking for Beginners: Frying Tips
- Why Do We Celebrate That? Hanukkah Traditions
- The Value of Family Recipes
- What Does It Mean to be a Caregiver?
- Here’s What Medicare Costs in 2022
- Can I Prevent Aneurysms or Ruptures?
- How Can I Trust My Insurance Agent Has My Best Interests at Heart?
- Using Chinese Five Spice in Your Cooking
- What You Should Know About the COVID Booster
- Spooky Spots for Seniors Halloween 2021
- What Does MACRA Mean for You?
- Dishes to Impress Your Friends: Homemade Lobster Ravioli
- Reading and Understanding Your Blood Pressure
- How to Be a Snowbird in Retirement (18 Questions to Ask!)
- Learn the Basics of Medicare | Medicare Basics
- Understanding Medicare Part D’s True Out-of-Pocket Limit