ADJUST YOUR LIFESTYLE
Since lifestyle is one of the main culprits for inducing “bad” inflammation, doctors say it’s also a major factor in reversing it. “You can hack your immune system with your behavior,” Dr. Calabrese says. “Start by eliminating all the negatives, and then build back in the positives.” Cutting back on inflammatory food is a first step. Decrease your consumption of processed or sugar-filled foods, including candy, soda, dessert, and even some common cereals. In one 2015 lab study, mice who ate high-sugar diets experienced an inflammatory response that led to breast and lung cancer. A 2014 study found a link between drinking sugar sweetened sodas and developing rheumatoid arthritis, an inflammatory disease that affects the joints. When we eat a diet too high in processed foods, the kidneys are exposed to more inflammation. That inflammation can damage your cell walls and cause a cascade of inflammation to heal it.
It’s also a good idea to reduce your intake of trans fats, which can sometimes be found in packaged foods. While the U.S. has banned food manufacturers from selling foods containing partially hydrogenated oil, the main type of trans fat, foods can still be sold legally if they contain half gram of trans fat or less per serving, and that can really add up in your diet throughout the day. Multiple trials link trans fat consumption to higher inflammation and, ultimately, risk of cardiovascular disease. In research from 2021, mice in lab studies who were fed trans fats had significantly higher inflammatory markers.
If your goal is to curb inflammation, it’s important to consume alcohol in moderation. In a 2010 study, people who drank alcohol had higher inflammatory markers, and the numbers increased the more they drank. According to U.S. dietary guidelines, women shouldn’t exceed more than one drink a day, and men should stick with two at the most. In addition, if you’re a smoker, now’s the time to quit; habitual tobacco use can spike inflammation.
Do your best to curb stress, too. Research shows chronic stress releases the hormone cortisol in the body, which over time can contribute to chronic inflammation. Since you can’t always control stressful circumstances, work on improving your ability to adapt to stress. Regular exercise, mindfulness and mediation, deep breathing, and psychotherapy all play a role in bolstering emotional resilience, which helps the body cope with stress (and in turn counterbalances inflammation).