Lifestyle

How To Reduce Inflammation in the Body Fast‎ ‎

Explore the link between diet, lifestyle, and inflammation. Learn actionable tips to reduce inflammation quickly and naturally with Thrivela
Medically Reviewed By:
Dr. Nayan Patel

Inflammation is a natural bodily response, but that doesn’t make its effects any less frustrating. While it is crucial for your health and natural defense mechanisms, chronic inflammation can have disastrous effects and contribute to many health conditions. 

Chronic inflammation is no longer just an inflammatory response to an immediate threat. Instead, it's a constant low-grade fire burning in the body. When this happens, understanding how to reduce inflammation is key to reversing its effects.

What Is Inflammation and How Does It Affect Your Health?

Inflammation, at its core, is the body's protective response to injury or damage. It aims to remove harmful stimuli, like damaged cells, irritants, or pathogens, and start the healing process. There are two main types of inflammation: acute and chronic inflammation.

Acute inflammation occurs immediately after an injury or infection, causing redness, heat, swelling, and sometimes pain. It's an essential part of the body's immune response and tends to resolve quickly.

Chronic inflammation, on the other hand, is long-term inflammation that lasts from several months to even years. This type of inflammation occurs when the body mistakenly sends an inflammatory response to a perceived threat that doesn't require an inflammatory response. 

The white blood cells swarm but have nothing to do and nowhere to go. As a result, they eventually start attacking healthy tissue.

Chronic inflammation has been linked to various health conditions, such as heart disease, obesity, and type 2 diabetes. It contributes to the formation of arterial plaque in heart disease, plays a significant role in the development of insulin resistance in type 2 diabetes, and can lead to weight gain and obesity.

Inflammatory markers and cytokines play a critical role in these processes. Cytokines are small proteins released by various cells in the body, including those of the immune system, where they coordinate the body's response against infection and inflammation. However, chronic inflammation can lead to an overproduction of cytokines, leading to a state of hyperinflammation that can damage tissues and organs.

How Does Inflammation Affect Hormones?

When the body is in a state of prolonged inflammation, it can disrupt the normal function of various systems, including our hormonal balance. For instance, chronic inflammation can cause our adrenal glands to overproduce cortisol, leading to adrenal fatigue and an imbalance in cortisol levels. This can cause fatigue, body aches, and even depression. 

Another example can be seen with the thyroid gland, an organ that's crucial for metabolism, energy, and mood. When chronic inflammation, especially autoimmune inflammation, targets this gland, this can cause your thyroid to underproduce thyroid hormones (hypothyroidism). Symptoms can range from weight gain and fatigue to depression.

Similarly, let's consider sex hormones. In women, chronic inflammation can contribute to conditions like polycystic ovary syndrome (PCOS), a hormonal disorder causing enlarged ovaries with small cysts. PCOS can lead to irregular or prolonged menstrual periods, excessive hair growth, acne, and even infertility. 

So, inflammation and hormonal imbalances are intertwined in ways that can significantly impact our well-being. While inflammation may seem like an isolated issue, it can have far-reaching effects across the body.

What Causes Inflammation in the Body?

When you’re looking to reduce inflammation, the first step is to discover the source of your inflammation. Many times, you may find that your inflammation is actually caused by a combination of different factors. 

While fixing the issue may seem like an uphill climb, once you discover the cause of your inflammation, you can break down your healing journey into a series of steps to make it easier.

Diet

Foods high in added sugars, processed foods, and certain types of carbohydrates are known to trigger inflammatory responses. Consuming these foods leads to a spike in blood sugar, which can cause consistently high insulin levels, which can then inflame your body's tissues and organs. 

Over time, a diet high in these inflammation-causing foods can contribute to chronic inflammation and the health conditions associated with it, such as heart disease and type 2 diabetes.

Stress

Chronic stress is another factor that can cause inflammation. Prolonged periods of stress can lead to an overactive immune system, which in turn can result in an excessive inflammatory response. This can lead to chronic inflammation and associated health problems if not properly managed.

Weight Gain

Weight gain is also associated with increased inflammation. Excess weight, especially around the abdomen, has been linked to higher levels of inflammatory markers, such as C-reactive protein. This is why maintaining a healthy weight is an essential part of any strategy to reduce inflammation.

Lack of Sleep

Lastly, a lack of sleep can trigger inflammation. The body uses sleep as a time to restore and repair itself, including managing inflammation. When you don't get enough sleep, your body's ability to control inflammation is compromised, potentially leading to chronic inflammation over time.

How Can Diet Influence Inflammation Levels?

As mentioned earlier, diet has a direct impact on inflammation levels in the body. Certain foods can cause inflammation, while others have the power to fight it, thanks to their anti-inflammatory properties. This is where the concept of an anti-inflammatory diet comes into play.

An anti-inflammatory diet involves consuming foods known to have anti-inflammatory effects and limiting the intake of foods known to trigger inflammation. This approach aims not only to reduce inflammation but also to provide a balance of nutrients to support your overall health.

Foods rich in antioxidants, polyphenols, and omega-3 fatty acids are the cornerstone of an anti-inflammatory diet, as these substances have potent anti-inflammatory properties. 

  • Antioxidants help to neutralize harmful free radicals in the body that can cause inflammation and damage cells. 
  • Polyphenols, found in a variety of foods like dark chocolate and green tea, have been shown to reduce inflammation and combat oxidative stress. 
  • Omega-3 fatty acids, found in fatty fish like mackerel and sardines, have well-documented anti-inflammatory effects.

Adopting a diet rich in these anti-inflammatory foods while limiting your intake of inflammation-causing foods can go a long way in managing inflammation levels in the body. In fact, many times, the journey to reducing inflammation begins with examining your diet.

What Are the Best Foods for Reducing Inflammation Fast?

While you want to focus on nutrients like omega-3 fatty acids and polyphenols, there are a few heavy-hitting whole foods that provide these nutrients in large amounts. By incorporating these foods into your diet, you can help calm your inflammation and support a healthy inflammatory response in the future.

Turmeric

Turmeric, a golden spice often used in Indian cuisine, has been recognized for its potent anti-inflammatory properties. The active component in turmeric, curcumin, has been scientifically proven to decrease inflammation. Incorporating turmeric into your meals or taking curcumin supplements can go a long way in reducing inflammation.

Whole Grains

Whole grains are an essential part of any anti-inflammatory diet. These foods are high in fiber, which has been shown to decrease levels of inflammation in the body. Whole grains like brown rice, oatmeal, and quinoa are great choices, providing sustained energy and helping to keep your blood sugar levels stable, thereby minimizing inflammation triggers.

Fatty Fish

Fatty fish like mackerel and sardines are also highly helpful, thanks to their high content of omega-3 fatty acids. These acids can have anti-inflammatory effects, which means they’re often a dietary staple for anyone trying to reduce inflammation.

On the other hand, processed meats like hot dogs and excessive amounts of red meat can contribute to inflammation and should be limited.

Dark Chocolate

Interestingly, dark chocolate makes the list of anti-inflammatory foods. This delightful treat is rich in antioxidants, particularly flavonoids, which fight inflammation and protect your cells from damage

Remember, though, moderation is key. You should also aim for dark chocolate with at least 70 percent cocoa content to get the most benefits.

In addition to these, there are several more foods with very specific anti-inflammatory properties. For instance:

What Other Lifestyle Changes Can Help Reduce Inflammation?

Regular exercise is an integral part of any anti-inflammatory lifestyle. Exercise not only helps to control weight but also reduces inflammation. It aids in regulating the immune system, releasing chemicals in the brain that act as natural painkillers, and improving mood and overall well-being.

Getting enough sleep is equally crucial. During sleep, your body works to heal and restore itself, including managing inflammation. Chronic lack of sleep or poor-quality sleep can disrupt these processes, leading to increased inflammation.

Finally, managing chronic stress is vital. Chronic stress triggers the body's inflammatory response, leading to persistent inflammation if not properly managed. Techniques such as mindfulness, yoga, meditation, and deep-breathing exercises can help manage stress levels and, in turn, help reduce inflammation.

Can Hormones Affect Inflammation?

It's quite fascinating how this works both ways. Hormones can indeed have a significant impact on inflammation.

Take cortisol, our primary stress hormone. Produced by the adrenal glands, cortisol has potent anti-inflammatory properties. 

It suppresses the immune system and prevents it from overreacting, which can lead to inflammation. However, if your body is constantly under stress, cortisol levels may be consistently high, potentially leading to lower sensitivity to this hormone and reduced anti-inflammatory effects.

Another example is estrogen, a primary female sex hormone. It's been observed that estrogen can have both pro- and anti-inflammatory effects. For example, in autoimmune diseases like lupus, which are characterized by chronic inflammation, symptoms often worsen during periods of the menstrual cycle when estrogen levels peak.

Similarly, the thyroid hormones (T3 and T4), when in balance, help to regulate the immune system and prevent excessive inflammation. But with conditions like hypothyroidism, when these hormones are low, it can contribute to increased inflammation.

So, hormones play this intricate dance with inflammation, showing how everything in our body is connected and emphasizing the importance of hormonal balance for overall health.

That’s where Thrivelab steps in. As healthcare providers committed to enhancing access to hormone health care, our team recognizes the role of hormones in inflammation and overall health. Chronic inflammation can disrupt hormone balance, leading to various health issues. Conversely, certain hormone imbalances can promote inflammation. 

Through personalized bioidentical hormone replacement therapy (BHRT), regular check-ins, and a focus on overall wellness, Thrivelab can help you effectively manage chronic inflammation, supporting your health and well-being. 

Our telehealth appointments make it possible to receive guidance and support in as little time as possible. We’re committed to reducing time to treatment by over 70 percent and cutting treatment costs by more than 60 percent. To learn more about how BHRT can help your inflammation, schedule an appointment with one of our providers.

Inflammation Be Gone

Inflammation is a normal part of life, but when it gets out of control, its effects can be overwhelming. Luckily, healthy eating, lifestyle changes, and anti-inflammatory supplements can have a profound effect on inflammation levels. 

However, chronic inflammation can also be linked to hormonal imbalances. In this case, bioidentical hormone replacement therapy (BHRT) can help to correct those imbalances and restore your health.

Our personalized approach, focus on hormone health, and commitment to making healthcare accessible and affordable can help you on your way to wellness. The journey to reduce inflammation begins with a single step. Take the first step today to get back to living the life you love.

References

  1. What Is Inflammation? | NCBI Bookshelf
  2. Chronic Inflammation | NCBI Bookshelf
  3. Acute Inflammatory Response | NCBI Bookshelf
  4. Cytokines, Inflammation and Pain | PMC
  5. Excessive Intake of Sugar: An Accomplice of Inflammation | PMC
  6. Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry | NIH
  7. C-Reactive Protein Causes Adult-Onset Obesity Through Chronic Inflammatory Mechanism | PMC
  8. Sleep Loss and Inflammation | PMC
  9. Design of an Anti-Inflammatory Diet (ITIS Diet) for Patients With Rheumatoid Arthritis | PMC
  10. Antioxidants | The Nutrition Source | Harvard T.H. Chan School of Public Health
  11. The Role of Polyphenols in Human Health and Food Systems: A Mini-Review | PMC
  12. Omega-3 Fatty Acids | Health Professional Fact Sheet
  13. Turmeric, the Golden Spice | NCBI Bookshelf
  14. Can Increasing Fiber Reduce Inflammation? | Arthritis Foundation
  15. Omega-3 in Fish: How Eating Fish Helps Your Heart | Mayo Clinic
  16. Dark Chocolate: An Overview of Its Biological Activity, Processing, and Fortification Approaches | PMC
  17. Monounsaturated Fatty Acids in Obesity-Related Inflammation | PMC
  18. Targeting Inflammation by Anthocyanins as the Novel Therapeutic Potential for Chronic Diseases: An Update | PMC
  19. Potential Benefits of Green TeaPolyphenol EGCG in the Prevention and Treatment of Vascular Inflammation in Rheumatoid Arthritis | PMC
  20. Exercise, Inflammation and Aging | PMC
References

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