Preventing inflammation

For centuries over ancestors lived on a simple diet and more physical activity but with the introduction of the Industrial Revolution and processed food, we have been physically inactive and eating more processed food which includes inflammatory chemicals. Making healthy lifestyle choices is the best way to reduce inflammation and the risk of chronic diseases. Although drugs like simvastatin and aspirin can be prescribed to reduce the risk of CVD, these drugs only reduce the risk of stroke or heart attack by 25% [9]. Hence, it is important to adopt an anti-inflammatory Lifestyle which includes:

1. Eat healthy: Processed foods cause inflammation as they contain omega 6 which is pro inflammatory. Whole foods have anti-inflammatory properties. Consume more vegetables, whole grains, fruits, nuts, beans, and fatty fish (Mediterranean diet). Fish contains omega 3s which are anti-inflammatory. Adopting a Mediterranean diet combined with a medium level of physical activity markedly reduces the incidence of high CRP by 72% [10]. Dietary Inflammatory Index (DII) is a useful tool for evaluating the link between diet and inflammation. Another reason to eat healthy to beat inflammation lies inside the gut. The GI bacteria release chemicals that can either promote or reduce inflammation. The composition of the bacteria in the gut and the byproducts they produce change depending on your diet.
2. Increase metabolism: Engaging in just 20 minutes of physical activity daily can reduce inflammation. The workout doesn’t have to be intense; even moderate activities like brisk walking can be effective.
3. Maintain a healthy weight: Excess weight increases the risk for multiple diseases. CDC notes that a BMI between 18.5 and 24.9 is a healthy body weight range [11]. Maintaining a healthy BMI will reduce inflammation. Avoid nibbling and try closing the kitchen early at night to avoid late night snacking.
4. Get enough sleep: Go to sleep at the same time every night and wake up 7 to 9 hours later, at the same time every morning. Create an ideal sleep environment by keeping your room cool, quiet, and dark. Keep cell phones and computers away to avoid the temptation of using them in the middle of the night. Instead of using screens, engage in calming activities before bedtime, such as reading.
5. Reduce stress: Through praying and yoga. Increase meaningful social relationships and faith practices.
6. Quit tobacco use: Gradually decrease smoking by reducing the number of cigarettes smoked each day. For example, if you smoke 5 cigarettes a day, decrease to 4 a day and then 3. Do it gradually to trick your brain. Get rid of anything that triggers the desire to smoke including, including lighters, cigarettes, and ashtrays.
7. Quit Alcohol use: Alcohol not only increases the production of pro-inflammatory chemicals it also prevents fat burning. Just like smoking gradually decrease alcohol intake to trick your brain. Get rid of anything that triggers the desire to drink including social gatherings.
8. Add curcumin to your diet: Curcumin exhibits benefit similar to many major pharmaceutical anti-inflammatory drugs and chemotherapy drugs without any side effects. Curcumin helps with conditions like osteoarthritis (OA), diabetes, obesity, cancer, liver disease, and CVD [12].