Inflammation is not just a wellness buzzword. When you stub your toe or catch a cold, inflammation is your body doing its job. The problem is when it never switches off. Low-grade inflammation that lingers for months or years is increasingly recognized as a common thread in many chronic diseases, and everyday habits play a big part in it.
What is inflammation?
Inflammation is the immune system's normal response to injury and infection. When you cut your finger or bump your head, immune cells rush to the area, causing the familiar redness, heat, swelling and tenderness while the tissue heals. This short-term, or acute, inflammation is healthy and necessary. Once the threat is dealt with, it settles down.
Why does chronic inflammation matter?
Sometimes the body behaves as though it is constantly under threat, and a low level of inflammation persists. A 2019 review in Nature Medicine describes this "systemic chronic inflammation" as a contributor to many of the leading causes of disability and death worldwide, including cardiovascular disease, cancer, type 2 diabetes, chronic kidney disease, non-alcoholic fatty liver disease, and autoimmune and neurodegenerative disorders. Chronic inflammation is not the only cause of these conditions, but it is one that lifestyle can influence.
What causes chronic inflammation?
There is rarely a single cause. The same review lists several risk factors that promote chronic inflammation:
- physical inactivity
- a poor diet
- psychological stress
- chronic infections
- environmental and industrial pollutants
Sleep matters too: a meta-analysis of cohort studies and sleep experiments found that disturbed sleep, and very long sleep, were associated with higher levels of inflammatory markers such as C-reactive protein (CRP) and interleukin-6.
Which foods are linked to inflammation?
Diet is one of the areas where you have the most control. Harvard Health Publishing lists the foods most associated with inflammation as:
- refined carbohydrates, such as white bread and pastries
- fried foods
- soda and other sugar-sweetened drinks
- red meat and processed meat
- margarine, shortening and lard
On the other side are foods linked to lower inflammation: tomatoes, olive oil, leafy greens, nuts, fatty fish and fruits such as berries, cherries and oranges. The overall pattern, a Mediterranean-style diet rich in plants, matters more than any single food.
How can you reduce chronic inflammation?
Crowd out the bad with the good
Rather than focusing only on what to cut, fill your plate with vegetables, fruit, beans, whole grains, nuts and olive oil. The less room there is for refined and fried foods, the better.
Move regularly
Regular exercise has well-documented anti-inflammatory effects, partly by reducing visceral fat and through anti-inflammatory signals released by working muscles. The benefit comes from regular activity over time, so consistency matters more than intensity.
Sleep well and manage stress
Aim for a regular sleep schedule and good-quality sleep, and build in ways to switch off: walks, yoga, meditation, time with friends. Our guide to fight or flight vs. rest and digest explains how stress affects the body.
Look after your gut
In a Stanford study, a diet high in fermented foods increased gut microbiome diversity and decreased several inflammatory markers. Yogurt, kefir, sauerkraut, kimchi and kombucha are easy places to start, and a probiotic such as Trust Your Gut can support a balanced microbiome alongside them.
Get enough omega-3s
The long-chain omega-3s EPA and DHA play roles in the body's inflammatory response. Plant foods such as flax and chia provide ALA, but the body converts only a limited amount of ALA into EPA and DHA, especially DHA in men. Fatty fish or an algae-based supplement such as Head & Heart, with 500 mg of DHA per serving, are more direct sources. Read ALA, EPA and DHA decoded to learn more.
Consider turmeric
Curcumin, the main active compound in turmeric, is one of the most studied natural compounds for inflammation. A 2023 meta-analysis of 66 randomized trials found that turmeric or curcumin supplements lowered markers of inflammation, including CRP, TNF-alpha and IL-6, and improved markers of antioxidant activity. You're Golden provides 1,500 mg of organic turmeric with black pepper, which helps the body absorb curcumin, to support a healthy inflammatory response. Learn more in what are the benefits of turmeric? If you take a blood thinner or other medication, check with your doctor before starting turmeric or any new supplement.
Looking for anti-inflammatory meal ideas? Browse our plant-based recipes.
