Embrace an Anti

Inflammation is a defensive process activated by the immune system in response to infections, toxins, or tissue damage, aimed at healing. In response to perceived threats, our immune cells initiate inflammation by releasing various chemical mediators known as cytokines, which can be quantified in the bloodstream, such as interleukin 6 (IL-6) and C-reactive protein (CRP).

However, when inflammation persists, it can progress into chronic low-grade inflammation, which is a common underlying factor in various diseases, including skin disorders, arthritis, cardiovascular diseases, cancer, and depression. The most frequent contributors to chronic inflammation include diet, gut microbiome health, exposure to toxins, body weight, and chronic stress.

Meta-inflammation

The typical American diet consists largely of processed and ultra-processed foods. This dietary choice has been associated with chronic, low-grade inflammation, known as “meta-inflammation,” which is linked to conditions like heart disease and cancer. Diets like the Mediterranean diet, rich in vegetables, fruits, whole grains, legumes, and fish, are correlated with lower levels of inflammatory cytokines compared to diets high in caloric density, refined carbs, sweets, processed meats, snacks, and sugary beverages. Additionally, ultra-processed foods can contain harmful chemicals, such as bisphenol and phthalates, associated with elevated levels of IL-6 and CRP.

Adopt a Healthy Diet

High consumption of processed foods disrupts the gut microbiome and contributes to systemic inflammation. Probiotics, particularly species of Lactobacillus, can positively impact inflammation levels by maintaining gut integrity and regulating immune responses.

Philip Rouchotas, ND, emphasizes that identifying and avoiding food intolerances, as well as reducing intake of processed foods, are crucial steps in managing meta-inflammation.

Engage in Regular Physical Activity

Regular exercise has been shown to reduce systemic inflammation by affecting adipose tissue and muscles. Fat tissue can secrete inflammatory cytokines, but exercise helps mitigate this activity by inducing muscle to release anti-inflammatory cytokines.

Inactivity is linked to higher levels of CRP and pro-inflammatory cytokines, while physical activity can alleviate inflammation, particularly in individuals with inflammatory arthritis. The Canadian 24-Hour Movement Guidelines recommend a mix of various types and intensities of physical activities:

• Moderate to vigorous aerobic exercises for at least 150 minutes each week
• Muscle-strengthening activities involving major muscle groups at least twice weekly
• Several hours of light physical activities, including standing

Maintain a Healthy Body Weight

Adipose tissue is active in producing hormones including estrogen and pro-inflammatory cytokines, making it critical to maintain a healthy body weight in managing chronic inflammation. For individuals who are overweight or obese, even a modest reduction in body weight (5 to 10%) can significantly lower the risk of various diseases.

Explore Supplement Options

Several natural health products have demonstrated preclinical effects related to inflammation reduction:

• Omega-3 fatty acids and herbs like turmeric and ginger may inhibit inflammatory cytokine production.
• Vitamin D is known to regulate immune cell proliferation.
• Palmitoylethanolamide (PEA) modulates the endocannabinoid system.
• Ashwagandha helps regulate the stress response.
• Cannabidiol (CBD) possesses antioxidant properties in the brain.
• Magnesium and arnica can alleviate acute inflammation.

Manage Emotional Stress

Mind-body medicine underscores the connection between emotional challenges and physical health issues. A key component of this relationship is the hypothalamic-pituitary-adrenal (HPA) axis, which is activated by psychological stress, culminating in cortisol production, our body’s “fight or flight” hormone.

Cortisol, often maligned, is actually our most potent anti-inflammatory hormone. However, while our bodies can handle brief stress episodes, chronic stress can exhaust our ability to continuously generate elevated cortisol levels, potentially leading to inflammatory conditions.

Long-term stress is increasingly associated with anxiety, depression, cardiovascular issues, and cancer. Hence, it’s vital to find ways to counteract the detrimental effects of stress to achieve holistic health.

Consider Your Spiritual Well-Being

The benefits of religious practices, including prayer, can positively influence stress management; a recent study found that participants who prayed reported significantly greater feelings of love and lower levels of depressive symptoms. Another study highlighted significant benefits of prayer on depression, optimism, coping, and other mental health conditions like anxiety.

Cultivate Gratitude and Forgiveness

Emotions like anger can be linked to functional digestive disorders, and suppressed anger can lead to anxiety. In contrast, practicing gratitude and forgiveness is associated with improved psychological well-being.

Discover Your Life’s Purpose

Establishing a sense of purpose, which encompasses recognizing values and setting goals, can enhance mental health and resilience to stress. Often, a sense of purpose has spiritual implications and is deeply woven into our relationships.

In today’s fast-paced world, it’s essential to deliberately set aside time to nurture these connections and seek balance in work and life. Periodically, reminding ourselves of the reasons behind our commitments can provide valuable clarity.

Prioritize Self-Care

Allowing yourself the time to practice self-care is crucial, especially for caregivers and those in helping professions like education and healthcare. To provide the best support for your loved ones, it’s vital to also look after your own needs, whether that means engaging in a cherished hobby, exercising, or seeking medical attention when necessary.

This article was originally published in the July 2025 issue of alive magazine.