steps you can take
Making simple yet consistent changes in your day-to-day life can positively impact chronic inflammation.
exercise & sleep
Regular exercise is helpful in several ways. It burns calories, aiding in weight control and body fat reduction, and it lowers the levels of C-reactive protein (CRP), a marker for inflammation. CRP levels are also impacted by sleeping too little or too much. Strive for 7 to 8 hours of sleep nightly.
weight control
Overweight and obese individuals tend to have higher levels of inflammatory compounds such as CRP. Those levels generally decrease when excess weight is shed. Some scientists even speculate that excess fat cells may trigger an inflammatory response from the immune system.
chronic stress
Stress can negatively impact physical health and lead to overeating and weight gain. Also, chronic stress can contribute to inflammation. Reducing stress through meditation, mindfulness, yoga or other methods can improve health and reduce the risk of chronic disease.
blood sugar
Chronically high blood sugar, also known as hyperglycemia, increases inflammation and negatively impacts the immune system. It also can contribute to atherosclerosis (clogging of the arteries) and can lead to diabetes.
foods to eat
vegetables
Especially broccoli, chard, collard greens, kale, spinach
Fruits
Such as apples, avocados, blackberries, blueberries, cherries, raspberries and strawberries.
These foods offer beneficial
antioxidants, omega-3s, vitamins and minerals.
legumes
Such as beans, lentils, peas and peanuts.
beverages
Including green and black tea.
fatty fish
Such as salmon, mackerel, tuna and sardines.
Nuts
Including almonds, hazelnuts, pecans, pistachios and walnuts.
to help
anti-inflammatories
Non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin, ibuprofen and naproxen block the production of body chemicals that cause inflammation. They should be taken only for a short period of time unless authorized by a doctor. Prescription-strength NSAIDs are available for rheumatologic diseases such as rheumatoid arthritis and moderate to severe osteoarthritis.
Look to the Hy-Hee HealthMarket for vitamins and supplements to round out your diet and fight inflammation.
Has anti-inflammatory properties; a deficiency can induce or aggravate inflammation.
Is an anti-inflammatory sometimes used to treat swelling; available fresh or in spice form.
Is the chemical compound that gives heat to chili peppers; it stops proteins controlling the body’s response to inflammation.
Is an anti-inflammatory
agent shown to decrease the
generation of inflammatory cytokine proteins.
Is a spice containing curcumin, an anti-inflammatory and antioxidant, which may prevent or delay cell damage.
Is a potent antioxidant with anti-inflammatory properties that may be beneficial to those at risk of cardiovascular disease.
Slows down inflammatory enzymes and fights swelling; available fresh, minced or ground as a spice.
Fats are found in fish oil supplements and can increase the level of anti-inflammatory molecules in the blood.
vitamin a
ginger
capsaiciN
Zinc
turmeric
vitamin e
garlic
omega-3
Supplements
In margarine, corn oil, deep-fried foods and many processed foods.
trans fats
In butter, ghee, lard, coconut oil,
palm oil, baked goods, cured
meats and cheese.
saturated fats
such as bacon, bologna, hot dogs, beef jerky, pepperoni, salami and sausage.
red and
processed meats
In breads, crackers, granola bars, salad dressings and
sugary cereals.
ADDED SUGARS
Especially when prepared in
corn, cottonseed, soybean
or sunflower oil.
Deep-Fried foods
In many white foods
including white bread,
white rice, pasta, pastries.
refined carbs
foods to avoid
These foods can trigger or worsen inflammation.
SOURCES
VAntage Point
How lifestyle changes can decrease
risk of chronic inflammation
Cornell University
Excess blood sugar promotes clogging of arteries: study
Cleveland HeartLab
Lifestyle approaches that calm inflammation
Brigham and Women's Hospital
Defending against disease with
an anti-inflammation lifestyle
The statements in this article have not been evaluated or approved by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.
VAntage Point
Name of the Article/journal/book
Name of the Article/journal/book
Name of the Article/journal/book
Name of the Article/journal/book
Cleveland Clinic
Non-steroidal anti-inflammatory drugs (NSAIDs)
National Library of Medicine
Vitamin A as an anti-inflammatory agent
Zinc: an antioxidant and anti-inflammatory agent: role of zinc in degenerative disorders of aging
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chronic stress
Stress can negatively impact physical health and lead to overeating and weight gain. Also, chronic stress can contribute to inflammation. Reducing stress through meditation, mindfulness, yoga or other methods can improve health and reduce the risk of chronic disease.
