Natural Approaches to Quiet Inflammation

Inflammation is the body’s attempt at damage control.

Specialized fighting cells are called into duty in response to a host of chemical alarms that call for additional cellular troops to enter the battle. Obviously, this defense system can be a life-saver when serious infections or pre-cancerous cells threaten our health.

But very often, our body’s defense system is revved up by less serious threats, with the shootout that follows causing damage due to “friendly fire” on innocent organs.

In times of inflammatory war, the heart appears to be one of the most common victims of collateral damage.

Irritation in remote spots including the gums and teeth, as well as the joints (arthritis), are strongly linked to blocked arteries in the heart. Apart from the connection to heart disease, inflammation has been implicated in a host of other serious problems, including cancer.

6 Simple Steps to Maintain an Anti-Inflammatory Lifestyle

1. Anti-Inflammatory diet

Anti inflammatory foods include:

• Berries: Especially dark reds and blues like strawberries and blueberries.
• Vegetables: The darker the color the better, including dark green kale and spinach.
• Whole grains: Including oatmeal, quinoa, barley and farro. Avoid sugary or starchy foods that jack up your sugar level.
• Healthy oils: Look for the kind found in nuts and fish. Saturated fat found in full-fat dairy and meat fuel the inflammatory fire.

General rule of thumb: if it has a label, stay away! 

2. Exercise

Exercise cuts inflammation that simultaneously reduces your risk of heart disease as well as many types of cancer. At a minimum, take a recreational walk for 30 minutes every day—with more vigorous/longer exercise as advised by your doctor.

3. Weight loss

Extra belly fat is an inflammation factory—actually churning out inflammatory chemicals that wreak havoc elsewhere. Cutting belly fat is key!

4. Stop smoking

It’s not hard to appreciate how smoke, and the chemicals within it, lead to massive inflammation. Quitting is the most impactful action you can make to improve your health.

5. Dental hygiene

Frequent brushing and flossing, along with regular checkups, are key. Remember, it’s a delicate ecosystem and irritation in your gums frequently travels south!

6. Stress management

A little stress can help boost your performance, but an overdose has been shown to fuel your body’s internal fire, including measurable changes in inflammatory chemicals. Exercise, meditation, yoga, or whatever works best for you, helps both mind and body!

Beyond lifestyle measure, meds may be needed for those at highest risk of heart disease.

Some of these medicines include aspirin (a potent anti-inflammatory) and statins (cholesterol-lowering medicines also shown to reduce inflammation). Check with your health care professional to find out if these are likely to benefit you.