Healthy Habits to Ease Chronic Inflammation

Chronic inflammation quietly affects your body over a span of years with no notice. Over time, inflammation can increase your risk of serious conditions such as heart disease, type 2 diabetes, rheumatoid arthritis and even Alzheimer's disease.

The best part is that there are easy, daily decisions you can make to help control it. Your food, activity and stress levels are factors that influence how your immune system reacts after a while. Changing things isn't a life reboot. It's about steady, persistent efforts that enhance overall health and fight against chronic inflammation in the long term. 

We speak to Matthew Hart, M.D., a board-certified family medicine physician with INTEGRIS Health Medical Group Cross Timbers, to learn more. 

“By embracing a couple of achievable habits that help nurture your body and reduce chronic inflammation, you can feel better, remain active and safeguard your health,” Hart says. “As a primary care physician, I enjoy working with my patients to tailor care to each individual, ensuring that my treatment makes sense in their lives.” 

Understanding chronic inflammation

Inflammation is a normal process of how the body heals. The body's immune system springs into action when you're injured or infected, producing temporary inflammation to resist invading infecting organisms and initiate the healing process. Chronic inflammation is not the same. It persists and can occur even if there's no obvious reason.

Eventually, chronic low-level inflammation can wear down your body. Some factors can lead to chronic inflammation. These are eating too much processed food, a lack of exercise, chronic stress, smoking and sleeping poorly. Excessive body levels of inflammation are usually tracked by markers such as C-reactive protein, or CRP, that a physician can test.

The solution to chronic inflammation lies in determining what could be triggering it and making changes that will soothe your body's immune system.

Anti-inflammatory diet essentials

The food that you consume plays a major role in body inflammation levels. Certain foods reduce body inflammation, while others exacerbate it. Maintaining a healthy diet based on anti-inflammatory foods is one of the best ways to promote overall body health.

Eat more plants

Begin by emphasizing whole, plant-based food. Leafy greens, berries, legumes, whole grains like brown rice and healthy fats are all anti-inflammatory. They contain antioxidants and polyphenols that protect cells and reduce inflammation markers.

Add healthy fats

Healthy fats are particularly crucial. Fatty fish like sardines and mackerel contain omega-3 fatty acids that can reduce inflammation. Another excellent option that can be easily incorporated into a Mediterranean diet, which is generally recommended to control chronic conditions and maintain a healthy heart, is extra virgin olive oil.

Use anti-inflammatory spices

Spices and drinks count too. Turmeric has a chemical known as curcumin that has been shown to decrease inflammation. Green tea and dark chocolate in moderate servings also aid a healthy immune reaction.

Limit processed food

No less crucial than the question of what to consume is that of moderation. Red meat, fried food, white bread and processed food can contribute to inflammation. These foods tend to have added sugars, refined carbs, trans fats or processed meats, which are known to lead to weight gain and chronic disease.

Lifestyle changes to manage inflammation

Eating healthy is just half of the equation. Your daily routine also influences how much inflammation your body accumulates. Gradually improving the way you live can reduce your body's levels of inflammation and lead to better health overall in the long run.

Regular physical activity

Regular exercise is important. Daily movement keeps your body in balance, regulates blood sugar and maintains a healthy immune system. You don't have to run a marathon to achieve benefits. A few times a week of walking, stretching or a casual swim are fine. It can produce a reduction in swelling and a boost in energy.

Make time for self care

Managing stress is equally important. Under stress, the body releases chemicals that tend to raise levels of inflammation. With time, that could strain the body's cardiovascular system, immune system and overall health. Mindfulness exercises, meditation, breathing and spending time outdoors are also helpful to quiet the body's stress reaction.

Get adequate sleep

Another essential habit is getting sufficient sleep. Irregular or poor sleep is associated with elevated levels of inflammatory markers in the blood. As a guideline, sleep 7 to 9 hours each evening and work toward a regular sleeping routine.

Keep a healthy weight

Weight control also plays a part. Too much body fat, particularly around the midsection, has been shown to release more pro-inflammatory substances. Nutritious eating, staying active and proper sleeping are conducive to weight loss or maintenance, and that in turn reduces inflammation. Focusing on developing a way of life that will enable you to maintain a healthy weight will reduce inflammation.

Adapting healthy behaviors to your daily living

Practicing healthy habits does not have to feel overwhelming. Small, manageable changes that are incorporated into daily routines can make a big impact in supporting the body's fight against inflammation.

Make simple swaps

Begin with breakfast. Try to plan a few healthy, balanced breakfasts per week. Incorporate more fruits, vegetables and whole grain cereals such as brown rice or oats. Use whole grain bread or whole grain pasta instead of white bread or pasta, and olive oil instead of butter or canola oil when you cook. Adding fatty fish like sardines or mackerel once or twice a week is another simple way to nourish your heart and immune system.

Stay hydrated

Drink water throughout the day. Staying hydrated supports circulation, helps flush out waste and can also reduce inflammation. Carry a refillable water bottle to remind you to drink regularly. Using an insulated water bottle will keep the water cold throughout the day and also make drinking more pleasant.

Make movement fun

Include movement in your daily routine. It does not have to be a gym membership. In fact, choosing a form of exercise that you genuinely enjoy is going to make you more successful in the long run. A walk after dinner, a gentle morning stretch or a hike on the weekends with friends fit the bill. Select things that you like to make them stick.

Be consistent

Keep at it. Healthy habits work best when they’re continuous. Be okay with not being perfect each and every day. Instead, work to establish routines that are achievable in your life. The best way to know that you’re going to stick to these habits is to make them enjoyable. 

Discover healthy recipes that are just as pleasing to the palate, find a way to exercise that you simply love and look forward to, get a water bottle in a color that you like, anything that you can do to make healthy living enjoyable will keep you going. On a daily basis, over time, these efforts can make a difference in how you feel, and in how much inflammation you have in your body.

Monitoring your progress

As you start incorporating healthier habits, it's a good idea to monitor how your body is responding. Perhaps you notice small changes first. A reduction in joint pain, improved digestion or stable energy levels are all signs that you’re moving in the right direction. With time, these can tell you that your levels of inflammation are decreasing.

If you are unsure if the efforts you are making are paying off, talk with your health care provider. Your physician can monitor how you are progressing by measuring critical markers such as C-reactive protein (CRP) and cholesterol. Your physician can also refer you to screenings for chronic conditions like type 2 diabetes, hypertension or cardiovascular disease if necessary.

A registered dietitian can also prove to be a valuable asset. A registered dietitian can help you develop a meal plan that is compatible with your way of life, contains anti-inflammatory nutrients and excludes known triggers.

Next steps: Chronic inflammation does not have to rule your life. With proper habits, advice and support, you can reduce your risk of chronic illness, feel more energized and enhance your overall wellness. Whether you are just beginning or are looking to fine-tune your routine, you do not have to do it on your own. Schedule an appointment today with an INTEGRIS Health provider and start building habits that lead to a healthier tomorrow.

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