Inflammation is the way the immune system attacks bacteria, viruses, and any perceived foreign agent in the body. It’s crucial when we need it! Think of inflammation as sending soldiers onto a battlefield. You need to fight the invaders, but also clean up afterward so life can get back to normal. As we age, our body’s ability to shut down an attack gets compromised. We don’t fight the battle as well. That means the inflammation doesn’t resolve. The body has not cleared out dead cells and other debris from the fight so new tissue can be rebuilt. Without resolution, the immune response keeps going. It’s harder for other cells to return to normal function.
To reduce chronic inflammation. The first step is to quit activities that provoke inflammatory response. Smoking and alcohol consumption, for instance, create unnecessary threats. Stress reduction techniques such as yoga or mindfulness contribute to health because they reduce the signals that the body is under attack. Weight loss is often recommended because fat cells produce cytokines, some of the warrior cells of inflammation.
Actions to support resolution (the cleanup)
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At least moderate activity 30 minutes a day, five days a week, helps flush the system and enhances DNA repair.
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Seven to eight hours of sleep a night gives the brain the down time it needs to tidy up and remove dead cells and the byproducts of inflammation.
Anti-inflammatory diet. While dietary changes may not eliminate chronic inflammation by themselves, they do support a healthy, resilient immune system.
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Avoid these foods. They tend to promote an inflammatory response. Trans fats. Fried foods. Sugary drinks or foods. White bread and pastries. Cured meats with nitrates (deli meats, hot dogs). All highly processed foods.
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Eat lots of these foods. They help get rid of dead cells and debris. Whole grains. High-fiber vegetables such as kale, spinach, and broccoli. Legumes such as beans and lentils. Anti-oxidant fruits such as blueberries, strawberries, and cherries. Fatty fish such as salmon and sardines. Nuts and seeds. Good fats from olives, olive oil, and avocados.
The Mediterranean diet and the DASH diet are examples of dietary practices that help reduce inflammation.
Are you concerned about chronic inflammation?
If your loved one has signs of or conditions linked to chronic inflammation (cancer, heart disease, dementia, diabetes, arthritis, autoimmune diseases), it’s wise to consider lifestyle changes. As the Delaware, and Delaware and Chester Counties in PA experts in family caregiving, we at Delaware Palliative know that is not easy. Give us a call at 302-478-5707. You don’t have to do this alone.
