Lifestyle changes to reduce inflammation

A critical part of the body’s defence system, inflammation is a biological response to injury or infection. However, while some inflammation is good; too much can be bad. Indeed, research suggests chronic inflammation is the root cause of many diseases (1).
 
Fortunately, there are many ways we can manage it. And living more like our hunter-gatherer ancestors – being less sedentary, getting plenty of sleep, and making time to relax – is the best place to start.

Increase exercise

There are many reasons to exercise more: it supports heart health, improves metabolism, and generally makes us feel good. But perhaps most importantly, movement can reduce the body’s inflammatory response (2).
 

Walk more

 
Free and accessible, walking is one of the best forms of exercise to lower inflammation. Walking in nature was also the preserve of our hunter-gathering ancestors, meaning our bodies recognise and love it.
 

Sneak your steps in

 

• Schedule a weekly ramble with a friend

• Walk part of the way to work

• Have walk-n-talk meetings with colleagues

• Go for a brisk walk on your lunch break

• Set a reminder on your phone to get up and walk around every 30 minutes

• Walk to the supermarket instead of driving

• Try to live by this rule: never take a lift or escalator

  

Strength training

 
Strength training is another modality to protect your body against the lasting effects of chronic, unresolved inflammation. Studies suggest lifting weights (even light ones!) or doing body-weight exercises (think squats and push-ups) can trigger an anti-inflammatory response post-workout (3).
 

Embrace your inner yogi

 
Gentle mind-body practices, like mindfulness meditation and diaphragmatic breathing, have long been recognised to reduce the activity of inflammatory genes (4).  Incorporating them into your daily routine is a time and cost-effective method to manage stress and lower inflammatory markers.
 
Yoga is the ultimate mind-body practice. The combination of dynamic movement and conscious breath creates the perfect alchemy to naturally lower inflammation. Most specifically, yoga can help reduce stress, which is often behind elevated inflammatory markers (5). Try starting the day with 10 minutes of yoga. If you need inspiration, you can find countless free flows online.
 
A systematic review of 15 studies involving 900 participants reported yoga may help lower inflammation across a range of chronic health conditions (6).
 

Exercise moderately

 
However, more exercise doesn’t always mean less inflammation. Research suggests working out too intensely – pushing the intensity, duration and length of exercise too hard, too quickly – can elicit an inflammatory response and cause low-grade, inappropriate inflammation (7).
 
Ultramarathon runners, for instance, often have high levels of inflammation (8). That’s why it’s important to alternate between demanding workouts (a one-hour sweaty spin class) and lower-intensity movement (light stretching). Taking adequate rest days is vital, too.
 

A 20-minute workout is enough

 
New evidence reports that a 20-minute workout session is all you need to stimulate an anti-inflammatory response, reducing the immune cells producing TNF, a key regulator of systemic inflammation (9). Want to get started? Try a brisk 20-30-minute workout 2-3 times per week.
 

Exercise outside

 
If you can take your sweat session al fresco, even better. Increasing contact with the natural world exposes you to new bacteria, viruses, and fungi, educating and nourishing the gut microbiome (10). And since most inflammatory issues start in the gut, giving the digestive system an injection of love can help reduce low-grade, unresolved inflammation.  If you don’t have forests nearby, head to your local park or find local nature trails.
 

Try forest bathing

 
Emerged from Japan in the 1980s, forest bathing is the practice of walking mindfully amongst the trees. Not only does the greenery provide space to breathe and disconnect from the modern world, but it also helps lower inflammatory markers (11).
 

Prioritise sleep

 
Sleep isn’t a luxury; it’s a necessity for good health and wellbeing. Just one night of poor sleep can increase inflammatory markers. When it comes to improving sleep, there’s no single ‘magic bullet’. Thankfully, a small number of lifestyle changes can have a cumulative effect on the quality and quantity of your rest.
 
You can read more about the importance of good sleep hygiene here.
 

De-stress before bed

 
Anxiety can often come between you and a good night’s sleep. Finding ways to manage stress before bed will prime you for quality rest.
 

• Try ‘brain dumping’ your worries by writing them down

• Meditate for 10 minutes

• Do some light stretching on your bed

• Listen to a relaxing soundscape

• Diffuse essential oils, like lavender or rose geranium, in your room

• Write a gratitude list

• Read a book

 

Avoid caffeine after midday

 
Caffeine is a notorious sleep thief. It has a half-life of 5 to 7 hours. So, if you have a coffee at 3 pm, you’ll have only metabolised half of its caffeine by 8 pm – the other half will still be in your system, which isn’t good news for sleep. Enjoy your caffeine before midday so it won’t interfere with sleep.
 

If you can’t sleep, leave the room

 
Don’t lie in bed awake for longer than 15 minutes to prevent associating insomniac thoughts with the bedroom. Leave your room and do something relaxing, such as reading or light stretching. And if you get up, avoid checking your phone or the clock. It will only increase anxiety, in turn, preventing you from getting back to sleep.
 

Think about sleep nutrition

 
Magnesium and theanine and lemon balm are often recommended to support sleep, so you may consider taking these as supplements.
 

Reduce stress

 
Stress is at the root of many health problems. And it’s often behind low-grade, chronic inflammation. We can’t live without stress. But we can learn to manage it better. Reducing stress and looking after your emotional health are vital pillars of any inflammation-lowering toolkit.
 

Human touch

 
Humans have an innate craving for connection. When we don’t get enough skin-to-skin contact, we can experience ‘skin hunger’ or ‘affection deprivation’, which is known to cause stress, anxiety, and low mood (12). And that can lead to inflammation. Fight touch starvation by cuddling a pet, hugging someone you trust or using a weight blanket or massage device.
 

Find your tribe

 
From an evolutionary standpoint, we’re tribal beings. And just as we crave physical touch, we also crave a sense of belonging. The Harvard Study of Adult Development – the longest study on health ever recorded – reported that high-quality relationships are the biggest predictors of health and longevity (13). If you have a ‘tribe’ already, take care to nourish and sustain it. And if you’re still looking for one, surround yourself with like-minded individuals. Sign up for a workshop. Take a group class. Join a yoga studio or gym. Volunteer.
 

Spend time in green spaces

 
Aside from communing together, our hunter-gatherer ancestors would’ve also spent the majority of their time outside in the natural world. Sadly, this isn’t the case anymore. Thanks to the demands of the modern world, most of us spend more time indoors than outdoors. And yet, green spaces have been shown to reduce stress, improve mood, and lower inflammation in the body (14).
 

Carve out time for yourself

 
21^st-century living can make you feel like you’re always ‘on’. But if you wait to tick everything off your work, social, and personal to-do list, you’ll be waiting a long time. You have to advocate for yourself. Make time to relax and regroup a non-negotiable part of your daily routine.
 

4-7-8 breath

 
The 4-7-8 breath can help induce a deep state of relaxation. Over time, this technique becomes more and more powerful. Try practising twice daily to get the best results.
 

1. Open your mouth and make a whooshing sound, exhaling the air completely.

2. Then, with your lips closed, inhale silently through your nose for four counts.

3. Hold your breath for seven seconds.

4. Make another whooshing sound, exhaling from your mouth for eight counts.

5. Repeat for four full breaths.

 

Use essential oils

 
Essential oils can help you unwind and decompress in moments of need. Soothing fragrances, like lavender and rose geranium, work perfectly in massage oils and pillow sprays. Alternatively, you can add them to a diffuser.
 

Find more information

 
If you found this article on inflammation helpful, you can find further content on Nutrition Buzz. Alternatively, please get in touch with our team of expert Nutrition Advisors, who will be happy to help with any enquiries.

References:

1. Furman, D., Campisi, J., Verdin, E. et al. (2019) Chronic inflammation in the etiology of disease across the life span. Nat Med 25, 1822–1832.

2. Beavers KM, Brinkley TE, Nicklas BJ. (2010) Effect of exercise training on chronic inflammation. Clin Chim Acta 411(11-12):785-93.

3. Calle MC, Fernandez ML. (2010) Effects of resistance training on the inflammatory response. Nutr Res Pract 4(4):259-69.

4. Buric, I. et al. (2017) What is the molecular signature of mind–body interventions? A systematic review of gene expression changes induced by meditation and related practices. Frontiers in Immunology 8.

5. Estevao C. (2022) The role of yoga in inflammatory markers. Brain Behav Immun Health 20.

6. Djalilova DM, Schulz PS, Berger AM, Case AJ, Kupzyk KA, Ross AC. (2019) Impact of yoga on inflammatory biomarkers: a systematic review. Biol Res Nurs 21(2):198-209.

7. Cerqueira, E?. et al. (2020) Inflammatory effects of high and moderate intensity exercise—a systematic review. Frontiers in Physiology 10.

8. Kaufmann, C.C. et al. (2020) Effect of marathon and ultra?marathon on inflammation and iron homeostasis. Scandinavian Journal of Medicine & Science in Sports 31(3):542–552.

9. Stoyan Dimitrov, Elaine Hulteng, Suzi Hong. (2016) Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Brain, Behavior, and Immunity.

10. Can our connection to the natural world shape our microbiome? (2023) The Institute for Functional Medicine. Available online: https://www.ifm.org/news-insights/can-connection-natural-world-shape-microbiome/

11. Andersen L, Corazon SSS, Stigsdotter UKK. (2021) Nature Exposure and Its Effects on Immune System Functioning: A Systematic Review. Int J Environ Res Public Health 18(4):1416.

12. Floyd, K. (2014) Relational and health correlates of affection deprivation. Western Journal of Communication 78(4):383–403.

13. Robert Waldinger, M.S. (2023) What the longest study on human happiness found is the key to a good life, The Atlantic. Available online: https://www.theatlantic.com/ideas/archive/2023/01/harvard-happiness-study-relationships/672753/

14. Bikomeye JC, Beyer AM, Kwarteng JL, Beyer KMM. (2022) Greenspace, Inflammation, Cardiovascular Health, and Cancer: A Review and Conceptual Framework for Greenspace in Cardio-Oncology Research. Int J Environ Res Public Health 19(4):2426.

 

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