Healthy Habits to Dampen Chronic Inflammation

Question: I hear so much about the dangers of chronic inflammation. What are some simple steps to combat it?

Answer: Healthy lifestyle habits help fight chronic inflammation, a persistent state of the immune system that’s linked to many health problems. And the more healthy habits you practice, even simple ones, the better chance you’ll have at thwarting chronic inflammation and disease.

Normally, inflammation is part of how the body responds to threats such as injury or invading microbes. But sometimes the immune response continues indefinitely, fueled by unhealthy lifestyle habits. A constantly active immune system can damage tissue and organs and increase the risk for many chronic conditions.

Exercising regularly, eating a healthy diet, getting enough sleep, maintaining good oral health, and reducing stress all reduce inflammation. If those strategies seem too big to take on all at once, just start with small steps in their direction, such as the following:

5 easy habits to fight chronic inflammation

1. Go for a walk.

Aerobic exercise — the kind that gets your heart and lungs working, like brisk walking — is an important way to fight chronic inflammation. It’s linked to lower levels of inflammation-promoting substances in the body. Aim for at least 150 minutes of aerobic activity per week.

2. Eat fatty fish twice a week.

Salmon and other fatty fish (such as anchovies, halibut, sardines, and tuna) contain omega-3 fatty acids that reduce inflammation. Other ways to fight inflammation with diet include minimizing processed foods and added sugars, and eating lots of fruits and vegetables, legumes, whole grains, poultry, fish, and healthy oils (such as olive and canola).

3. Get a new mattress.

Does your mattress make you toss and turn? Even one night of disturbed sleep can spark inflammation. If you suspect that the fix for your poor sleep is a new mattress, it’s worth the investment. Getting seven to nine hours of sleep per night is associated with reduced risks for many chronic diseases, including dementia.

4. Brush your teeth regularly.

We’re all supposed to brush our teeth twice per day, and floss them at least once per day. It’s necessary to brush away the bacteria that can inflame the gums, lead to infection, and cause inflammation or infection elsewhere in the body.

5. Do some deep-breathing exercises.

Feeling stressed? Chronic stress promotes inflammation. To reduce stress, practice relaxation-promoting exercises, such as deep breathing or yoga.

Practicing just one of these simple strategies probably won’t be enough to ward off all chronic inflammation. But just swapping out an unhealthy meal for a healthier one puts you on the right track. Then add another healthy habit, and another. The combined effects of those habits will eventually add up and keep you healthier.

Howard LeWine, M.D., is an internist at Brigham and Women’s Hospital in Boston and assistant professor at Harvard Medical School. For additional consumer health information, please visit www.health.harvard.edu.

©2024 Harvard University. For terms of use, please see https://www.health.harvard.edu/terms-of-use. Distributed by Tribune Content Agency, LLC.

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