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INFLAMED
The 7 ways to reduce inflammation – and fight cancer, heart disease and skin conditions at the same time
Inflammation is linked to a number of unhealthy habits - are you at risk?
INFLAMMATION is a natural part of the body's defences.
But too much of it can cause harm to health - and most of us are completely elusive to its effects.
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Inflammation is a natural physiological response that occurs when we’re sick or injured, explains Dr Hussain Ahmad, consultant practitioner at Click2Pharmacy.
“This response causes your immune system to ‘kick in’ and heal, repair, or defend itself, depending on the cause of the inflammation.”
While short-term ‘acute’ inflammation benefits the body’s recovery process, inflammation “becomes detrimental when it is persistent and long-lasting, and that inflammatory response doesn't switch off,” says NHS GP Dr Adam Staten, clinical director at One Day Tests.
Long-lasting can be anything lasting months to years.
Read more disease prevention
It can lead to chronic conditions - which the World Health Organization says is the greatest threat to human health.
HOW DOES INFLAMMATION HARM HEALTH?
Here are some of the conditions, many of which impact lifespan, that have been linked with chronic inflammation:
1. Heart disease
We often talk about cholesterol as a critical contributor to heart disease, but inflammation can also play a key role.
“Chronic inflammation can irritate your blood vessels, narrow your arteries, and trigger blood clots, increasing the risk of a heart attack or stroke,” reveals Dr Ahmad.
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Heart attack signs and symptoms NHS
Measuring C-reactive protein (CRP) levels is one way to gauge inflammation, and research has linked high amounts of CRP to heart disease.
One study of almost 4,000 adults found those with elevated CRP were at greater risk of heart disease over 10 years, even if they had no other related risk factors.
2. Cancer
Cancer Research UK describes inflammation as a ‘major culprit in cancer’, with up to one in four cases linked to it.
Mutations and divisions of our body’s cells and genes are linked to cancer development, and inflammation contributes to such changes.
A recent study from the University of Oxford explored the link between leukaemia and TP53 (a type of tumour protein) mutations in haematopoietic stem cells, and found that inflammation encouraged the ‘selective expansion’ of TP53-mutant cells.
3. Skin conditions
Various skin concerns have their roots in inflammation.
For example, “inflammation plays a significant role in both psoriasis and eczema, driving the characteristic symptoms and contributing to disease progression,” shares consultant dermatologist Dr Daniel Glass.
Numerous triggers – such as chemicals, allergens, and medications – can incite an immune response, encouraging inflammation.
Dr Glass explains that when this inflammation goes into overdrive, it can manifest as symptoms in or on the skin – such as thick, scaly plaques with psoriasis or itching and dryness with eczema.
It can be a vicious cycle, as the itching and scratching associated with psoriasis and eczema can damage the skin barrier and encourage further inflammation.
What are inflammatory markers?
‘Inflammatory markers’ is the name given to specific elements or responses in the body that indicate chronic inflammation.
The three most commonly used inflammatory markers are called C-reactive protein (CRP), erythrocyte sedimentation rate (ESR) and plasma viscosity (PV).
If a blood test shows high levels of C-reactive proteins it is a good indication of inflammation.
Blood tests can also determine erythrocyte sedimentation rate, which involves looking at how fast red blood cells sink to the bottom of a test tube. A quick falling rate can be a sign that inflammation is
present.
Plasma viscosity is the thickness of blood, which increases when there are protein level rises in the blood.
The good news is chronic inflammation can be reversed and prevented through various lifestyle approaches.
HOW TO REDUCE INFLAMMATION
1. Cut back on alcohol
We hate to break it to you, but alcohol can increase inflammation in the body.
“Heavy alcohol drinking increases inflammation and can impact your body’s ability to fight infections and heal,” says Dr Ahmad.
One study of men linked excessive alcohol consumption (375 ml per day, equivalent to half a bottle of wine) to increases in 20-hydroxyeicosatetraenoic acid, a bioactive lipid known to encourage inflammation.
Overall, quitting booze lowers the risk of heart disease, stroke, high blood pressure, liver disease, sexual dysfunction and gut problems.
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2. Keep a healthy weight
It is thought that obesity triggers inflammation, potentially as an immune response.
Scientists in Malaysia have previously described how that having excess macronutrients - which come from food - stored in fat tissues leads to increased inflammation, and said obese individuals have higher levels of interleukin-6 (a pro-inflammatory cytokine).
How can you safely lose weight? Read the foundations of fat loss here.
3. Lower your stress levels
It can be easier said than done, but minimising stress goes a long way in lowering inflammation.
Experiencing elevated and ongoing stress can impact the function of both the immune and endocrine systems, leading to inflammation.
Stress relief is personal - some like to meditate, while others prefer to read, listen to music or do breathing exercises.
Whatever it is, make sure to carve out time to relieve stress rather than letting it consume you, which can lead to burnout.
4. Regularly exercise
Movement is beneficial for myriad aspects of health, including inflammation.
Regularly partaking in all kinds of exercise – from jogging, aerobic dancing, and swimming to cycling and weight training – has been associated with reduced inflammation markers, including CRP.
Don’t know where to start? Try our 8-week plan to get fit and lose weight.
Take up a challenge with a friend to keep you accountable, such as reaching a walking goal each week.
Good news for those who like a slower pace: yoga may also aid in lowering inflammation.
How to lose weight safely
Losing weight should be a long-term commitment to healthier living, rather than any drastic measures.
The NHS tips - which can be adopted slowly - include:
- Get active for 150 minutes a week – you can break this up into shorter sessions
- Aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
- Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
- Read food labels – products with more green colour coding than amber and red are often a healthier option
- Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
- Cut down on food that's high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives
- Share your weight loss plan with someone you trust – they can help motivate you when you have a bad day
Read about:
- The five fat loss foundations
- The calorie formula for weight loss
- The perfect portion sizes for meals to lose weight
- Sun Health's 8-week weight loss kick start plan
5. Solid night’s sleep
Dr Ahmad says: “Chronic inflammation can be worsened by irregular sleep patterns or not getting enough sleep, as your body doesn't have enough time to restore and heal, putting more of a strain on your immune system.
“Ensuring you get eight hours of uninterrupted sleep as often as possible can help to reduce risks.”
One study found that those who experience sleep deprivation experience significantly higher levels of cytokines than those who get a good night’s rest.
Read our ultimate toolkit to sleep to get a better night’s rest.
Good quality sleep is largely about what you do in the lead-up to bedtime, even from the early morning.
Experts recommend waking up at the same time each morning and getting exposure to daylight as soon as possible.
Wind down in the evening by turning the lights low, doing something that relaxes you and avoid eating within the hours near to bedtime.
6. Quit smoking
Newsflash - smoking does horrors to your body. If you’re a smoker, you’ll already know that.
Dr Staten says: “Smoking can cause inflammation in the lungs so, as ever, people should try to stop smoking.”
Scientists at University of California have previously described how inflammation is a significant contributor to the development of tumour cells in lung cancer.
Researchers in Canada also found heavy smokers had significantly higher levels of inflammatory cytokines and CRP than non-smokers.
If you want to quit for good, it’s important to make use of NHS services. The extra support could be the difference between the last time you quit, and this time.
7. Focus on good gut health
Anna Mapson, a registered nutritional therapist and owner of Goodness Me Nutrition, says: “Around 70 per cent of the immune system is in and around the digestive tract.
“When the lining of the gut is healthy and there are good levels of beneficial bacteria, this defence is stronger.”
However, she warns inflammation in the gut can loosen the “tight junctions between the cells – [which] may lead to small bits of bacteria or food particles triggering an immune reaction”.
“So gut integrity is an important part of keeping inflammation in check,” Anna says.
There are various ways to support your gut:
8. Ditch processed and sugary foods
Processed meat (bacon, ham, sausages) and sugar does not support gut health.
A University of Oxford study found eating just 50g of processed meat each day and drinking one 660ml sugar-sweetened beverage (containing 40g sugar) daily is associated with significant increases in CRP.
But this doesn’t mean you can’t treat yourself.
“Eating one single food or meal won’t lead to inflammation,” Anna says.
9. Minimise saturated fat intake
Anna says: “Inflammation is linked to a diet high in saturated fats.”
A Chinese study found eating high-fat foods regularly encouraged the production of pro-inflammatory cytokines and leukocytes, which further "supported obesity and related metabolic complications".
Saturated fats are those found in butter, fatty meats, cheese, biscuits, cakes and pastries.
10. High five fibre
A US study of over 4,100 individuals found those who ate high-fibre diets had lower inflammation levels.
Anna says: “Wholegrains, vegetables, fruit, seeds and nuts, and beans and pulses are all good to eat regularly.
“Fibre helps support a healthy gut and encourages friendly gut bacteria.”
11. Spice up your life
“Using herbs and spices in cooking adds flavour to dishes, but can also contribute valuable compounds like polyphenols,” reveals Anna.
“These are antioxidants from plants that interact with our gut microbes in a beneficial way.”
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12. Add dark-coloured ingredients to your plate.
Another great source of gut-friendly polyphenols are fruits and veggies that are darker in colour.
Examples are “beetroot, cherries, blueberries, blackcurrants, apples, red onions, and spinach,” Anna says.
Make your own fermented foods
Sauerkraut
In her TikTok, recipe maker and @Leelalicious explains how to make sauerkraut at home.
First, shred around one kilo of cabbage. Then mix it with one tablespoon of salt, and optional shredded carrot and caraway seeds.
Massage the ingredients together until liquid is produced by the cabbage.
Put everything into a mason jar and use some kind of weight to keep the cabbage submerged under the liquid. You can buy fermentation crocks, jars and kits online, too.
Leave to ferment for one to four weeks at room temperature. In the first week, check if the cabbage is submerged in the liquid and push down if not.
Taste the sauerkraut and when it is to your desired taste, refrigerate and eat when desired.
Kimchi
Kimchi takes a little more time and ingredients, which you may be best sourcing at an Asian market.
In their video, @two.plaid.aprons start by salting 3kg of napa cabbage, covering it in a bowl and weighing it down for at least two hours. You’ll need about two cups of Kosher salt. The cabbage is rotated every 30 minutes or so.
To make the marinade, make rice flour paste (30g rice flour and 355ml of water) and leave to cool.
Blend a large apple, onion, 20 garlic cloves, two-inch knob of ginger, and a 118ml of fish sauce. Then, add 220g of gochugaru.
Mix together the marinade and rice flour paste, then add in 500g Korean radish, 170g carrot, and 113g Asian chives (all optional).
Once the cabbage is done salting, rinse with water and squeeze out excess water. Carefully mix into the marinade.
Tightly pack the mixture into a glass container, leaving room between the top of the mixture and the lid. It will be ready to eat once chilled, but you can let it ferment.
Find the full recipe here.