What You Can Do About Inflammation

Chronic inflammation is the basis of autoimmune and rheumatologic diseases, among many others. Chronic inflammation can cause damage to organs and blood vessels, and it’s believed to play a role in a number of serious medical conditions, including cancer and heart disease. Of course, if you’ve been diagnosed with an inflammatory condition, such as rheumatoid arthritis, inflammatory bowel disease, or type 1 diabetes, getting medical care is key. But there are also things you can do to help quell the inflammatory process.

First, be physically active most, if not all, days of the week. Cardiovascular activities (anything that gets and keeps your heart rate up) and strengthening exercises help decrease inflammatory mediators, such as cortisol and adrenaline. Second, get an adequate amount of quality sleep, which can decrease the stress response in your body. Many studies have shown that sleep deprivation alone can trigger depression, anxiety, and other conditions linked with higher levels of inflammatory mediators. Third, take a good look at your eating habits and food choices. Keep your blood sugar level steady by eating “good” carbs (like those found in whole grains, vegetables, and beans) and pair those carbs with healthy unsaturated fats and lean proteins. Adopting a healthy eating pattern reduces the amount of metabolic stress in your body, as well as helping keep you alert and feeling your best.

When we evaluate the stress in your body, we can look at mediators such as glucose and cortisol, which tend to be elevated in stressful situations. Similarly, there are inflammatory mediators, such as C-reactive protein (CRP) and sedimentation rate, that provide information about the amount of inflammation you have in your body. Emotional stress also can contribute to higher levels of these mediators.

Restful sleep, regular exercise, and good nutrition are tools you can use to combat chronic inflammation. Talk with your doctor about stress and chronic inflammation at your next routine exam, and ask your doctor what specific targets you should aim for based on your medical history, current health issues, and test results.

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