INTRODUCE HEALTHY ROUTINES
Once you nix inflammation-causing behaviors, work on incorporating anti-inflammatory building blocks into your routine. Plenty of scientific evidence suggests a nutritious, antioxidant-rich diet can stave off chronic inflammation. The NIH recommends upping your intake of blueberries, apples, broccoli, cauliflower and cabbage, which are especially high in natural antioxidants and other anti-inflammatory compounds. A 2008 study also showed that high-fiber foods, including whole grains, fruits, and vegetables, can lower blood markers for inflammation. Anti-inflammatory micro nutrients include vitamin D (found in salmon, canned tuna, and mushrooms, and often supplemented in milk and orange juice) and magnesium (present in nuts, legumes, avocado, and spinach). Along with these nutrients, your doctor might recommend taking supplements of fish oil and curcumin (tumeric), which are associated with improving inflammation levels.
Exercise is another crucial component of an anti-inflammatory lifestyle. According to a 2013 review of research on exercise’s role in curbing inflammation, the more exercise people reported, the lower their inflammation markers tended to be in lab tests. Losing weight generally reduces inflammation, but according to the NIH, expending energy through exercise also lowers pro-inflammatory molecules and cytokines, regardless of weight loss. Exercise is also shown to improve sleep and reduce stress, which contribute to lowering inflammation. Aim to exercise at least 150 minutes a week. Create an exercise regimen that alternates between strength training and cardio. For maximum effect, try to get your heart rate above 120 beats per minute for at least 30 minutes each session.
Want an alternative to working out, or something to do on your days off from the gym? A 2017 study in Frontiers in Neuroscience found that people who attended a three-month yoga retreat incorporating physical postures, breathing exercises and meditations had higher anti-inflammatory markers.
If you’re worried you’re experiencing chronic inflammation or want to prevent it, one of the best things to do is stay on top of your primary care visits. Prevention is better than anything else so you don’t suffer from long-term consequences.