Simple Ways To Temper Down Low-Grade Inflammation
Feb 19, 2022
Inflammation is at the root cause of all Chronic diseases, including CardioVascular Disease. Lowering systemic inflammation can improve your heart health.
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 the body over time.
In fact, 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 the antidote to inflammation.
Here are some examples:
- 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.
2. Lose weight
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.
3. 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, some metabolic pathways will get activated to increase lipogenesis (fat storage) and inflammation.
4. Take supplements
Supplementing your body with beneficial substances such as fatty oils, vitamin D, and curcumin has been shown to significantly reduce inflammation and improve health.
5. 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.
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