An action plan to fight unhealthy inflammation

Chronic inflammation, while a natural part of the body's defense and repair systems, can pose significant health risks if left unchecked. Research reveals its strong links to conditions like diabetes, heart disease, and certain cancers. The good news? There are effective ways to prevent and manage unhealthy inflammation — many of which align with maintaining a healthy lifestyle.

According to Harvard Health Publishing, tackling chronic inflammation involves prevention, detection, and treatment strategies. Here's an action plan to help mitigate its impact on overall health.

The best way to address inflammation is to stop it before it starts. Six key prevention strategies include:

Adopt a healthy diet

Opt for an anti-inflammatory diet rich in fruits, vegetables, whole grains, legumes, and healthy fats. Avoid processed foods and sugary beverages, which are known to increase inflammation. While individual foods may have a limited effect, maintaining overall healthy eating habits can lower the risk of chronic diseases linked to inflammation.

Stay active

Regular exercise helps regulate the immune system and reduces inflammatory markers. Physical activity influences white blood cells and cytokines, reducing inflammation over time.

Maintain a healthy weight

Excess body fat stimulates widespread inflammation. Maintaining a healthy weight not only prevents inflammation but also reduces the risk of associated conditions like type 2 diabetes.

Manage stress

Chronic stress triggers inflammatory responses in the body. Incorporate mindfulness practices, deep breathing, or yoga into your routine to keep stress levels in check.

Quit smoking

Smoking introduces harmful toxins that inflame the airways and contribute to a range of health issues, including lung cancer. Quitting can significantly reduce these risks.

Prevent infections and inflammatory conditions

Take precautions to avoid infections like hepatitis C or COVID-19, which can cause chronic inflammation. Regular screenings for cancer and allergen avoidance can also play a role in mitigating inflammation.

Detecting inflammation

Routine medical care is essential for identifying and managing inflammation. While tests for inflammatory markers can diagnose specific conditions, they are not a standard part of general health checks. A thorough medical history review, physical examination, and basic lab tests often suffice.

Treating chronic inflammation

Anti-inflammatory medications, such as corticosteroids and nonsteroidal anti-inflammatory drugs (NSAIDs), can help manage inflammation. However, relying solely on these medications isn't always ideal due to potential side effects.

Addressing the root cause of inflammation is a better long-term strategy. For example:

• Treating hepatitis C can cure liver inflammation without long-term medication.
• Managing rheumatoid arthritis with drugs like methotrexate protects joints and reduces dependency on NSAIDs.

Quashing inflammation may not always be the best approach, but prevention and treatment strategies can significantly reduce its impact. The added bonus? Many anti-inflammatory measures also improve overall health, offering benefits beyond inflammation control.

While living an anti-inflammatory lifestyle requires commitment, the potential for better health and longevity makes it worth the effort.