Many people especially those over 50 struggle with chronic low grade inflammation but often don’t know it.
Even researchers do not fully understand the reasons, implications and mechanisms behind low grade inflammation, however they’ve been able to link it to many lifestyle choices and conditions such as smoking, alcohol consumption as well as a poor diet.
Daily stress and a sedentary lifestyle add to the issue.
While having an acute inflammatory response is helpful when the body is trying to heal, long term low-grade inflammation is extremely damaging to the body as it affects numerous organ systems, including the brain, heart, and digestive system.
This inflammation is not severe enough to present with signs and symptoms (e.g., redness, warmth, swelling), but it wreaks havoc on our body over time.
Scientists believe that low-grade inflammation is the culprit process that’s increasing the risk of coronary artery disease (CAD),
neurodegenerative conditions (e.g., Alzheimer’s disease, Parkinson’s, disease), and metabolic ailments (e.g., diabetes).
Here are a few ways to reduce low-grade inflammation:
Load up on anti-inflammatory foods: According to Harvard Medical School, anti-inflammatory foods carry chemical substances that act as an antagonist to pro-inflammatory compounds.
In other words, these foods act as antidotes to inflammation.
Examples include:
● Tomatoes;
● Olive oil;
● Green leafy vegetables (e.g., spinach, kale, collards);
● Nuts (e.g., almonds, walnuts);
● Fatty fish (e.g., salmon, mackerel, tuna, sardines);
● Fruits (e.g., strawberries, blueberries).
●
These foods are rich in polyunsaturated fatty acids (PUFAs), which reduce the action of prostaglandins in the vessels, and, eventually, inflammation.
Weight Loss: Adipocytes, or fat cells, are a major producer of proinflammatory cytokines that shoot up inflammation and damage tissues.
For instance, the adipose tissue deposition in the abdominal region has been linked to several cardiovascular and metabolic pathologies, including CAD, blood hypertension, and diabetes.
Manage stress: Stress stimulates the adrenal glands to release a hormone known as cortisol, which suppresses the immune response and inflammation in the short run.
However, if the serum levels of this hormone remain elevated, metabolic pathways will become activated and increase lipogenesis (fat storage) and inflammation.
Supplementation: Supplementing your body with beneficial substances such as fatty oils, vitamin D, and curcumin has been shown to significantly reduce inflammation and improve health.
Sleep more hours: Researchers found that people who are sleep deprived have trouble with their hormonal regulation and inflammatory response.
Therefore, try to get 7-8 hours of sleep in a calm environment without being disturbed by external factors.
If you think you may be suffering from chronic inflammation we recommend speaking to your healthcare provider as they can help narrow the cause and find treatments that may help
Comments