Chronic inflammation may seem like a subtle process, but it has profound and far-reaching effects on health. It is closely linked to numerous long-term health conditions like heart disease, type 2 diabetes, and certain cancers.
The impact doesn’t stop there: emerging research indicates that inflammation can damage brain health, impacting memory, cognition, and mental well-being. Moreover, chronic inflammation has been shown to play a significant role in worsening and prolonging the symptoms of viral infections, including COVID-19, by weakening the immune response.
What causes inflammation to run rampant
Inflammation is a natural response by the immune system to protect against injury or infection. Acute inflammation, which is short-term, is helpful as it allows the body to heal. However, when inflammation becomes chronic—staying active for extended periods—it starts to harm rather than heal.
Chronic inflammation tends to run rampant in the body when lifestyle and environmental factors push the body into a constant “alert” state.
May any of these five Ps be undermining your health and promoting inflammation?
Processed Diet: Refined sugars, processed carbohydrates, and unhealthy fats (like trans fats and omega 6 vegetable oils) fuel inflammation. These foods cause blood sugar spikes and promote the production of inflammatory cytokines, worsening insulin resistance and cellular damage.
Poor Gut Health: Our microbiome plays a big role in regulating inflammation. When the gut lining is compromised (often by processed foods, stress, or antibiotic overuse), unwanted substances can leak into the bloodstream, causing a low-grade inflammatory response that can become chronic if left unchecked.
Prolonged Stress: When we experience chronic stress, our body releases stress hormones like cortisol. Elevated cortisol levels over time can alter the immune response, making inflammation more likely to become chronic rather than temporary. Stress also impacts digestion and sleep, creating a cycle that further promotes inflammation.
Pollutants: Toxins in pesticides, plastics and chemicals can act as irritants, damaging cells and triggering an immune response that may become chronic if exposure continues over time.
Passivity: Lack of movement and prolonged sitting can lead to inflammation, especially in muscles and joints. Exercise releases anti-inflammatory chemicals that help balance out the body’s response to stressors.
KEEP CALM & Reduce Inflammation Naturally
It’s clear why managing inflammation is vital to long-term health. Here’s a practical approach to helping your body to manage inflammation:
C – Choose Anti-Inflammatory Foods: Eat REAL food, not processed junk! Opt for a diet rich in whole, anti-inflammatory foods such as leafy greens, berries, fatty fish, and nuts. They are high in antioxidants and omega-3s, which combat inflammation at a cellular level. Avoid refined sugars, processed foods, and trans fats, which increase inflammation.
A – Add Regular Physical Activity: Daily movement is key in reducing inflammatory markers in the body. Exercise releases anti-inflammatory cytokines, which help counteract inflammation, especially in joint and muscle tissue. Lower-intensity exercises, like yoga and walking, reduce inflammation while relieving stress.
L – Lessen Toxin Exposure: Environmental toxins, such as those in pesticides, plastics, and even certain household products and cosmetics, can lead to low-grade inflammation. Choose organic produce when possible, and consider natural cosmetics and cleaning products to minimize chemical exposure.
M – Manage Stress: Practices like meditation, prayer, deep breathing, and regular sleep can reduce cortisol levels and allow the body to restore balance.
Take Action NOW for Long-Term Health
Chronic inflammation can be prevented, and even reversed, through lifestyle changes focused on nutrition, exercise, and mindful living. Follow the CALM framework to create a lifestyle that supports your body’s natural healing processes and protects against the diseases of aging. Start by incorporating just one or two CALM habits each week. Small, consistent changes can lead to significant improvements in your health and well-being over time.
Ready to take control of your health? Find your CALM, reduce inflammation, and take the first step toward a healthier, happier future.
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