In the body, inflammation, when prolonged, increases the risk of heart disease, type 2 diabetes and even cancer. This is why it is essential to adopt good lifestyle habits to limit this phenomenon as much as possible. This happens through diet (overall, the food groups that we are going to offer you here are similar to those that we advise you to favor to improve your digestion after the holidays and the excess food that goes with them) but also through physical activity and sleep.
1/ Eat colorful plants
The brightest colored vegetables or fruits are richest in phytochemicals, such as polyphenols and carotenoids which are powerful antioxidants. These help neutralize the effects of free radicals. While it is normal to have some in the body, when there is too much, it can lead to cell damage and inflammation. Many studies have shown that people who eat a wider variety (not just a greater quantity) of plants tend to have lower levels of inflammation than others. In terms of vegetables, those to favor are carrots, red peppers or even dark leafy green vegetables like spinach. In terms of fruits, these are tomatoes or even berries (blueberries, blackcurrants, blackberries, Goji berries, raspberries, etc.). And when we say plants, we say fiber (also present in whole grains, nuts and legumes). In addition to being known for their benefits for the intestine, they can also play a significant anti-inflammatory role.
2/ Spice up your dishes
Spices can have a powerful anti-inflammatory effect. “Even if you sprinkle just a little cinnamon or cumin into a dish, for example, you significantly increase the anti-inflammatory potential of that food,” explains to the American media Self Dr. Shilpa Ravella, board-certified gastroenterologist and author of “A Silent Fire: The Story of Inflammation, Diet and Disease.” In particular, there is evidence that many spices may attenuate the signals telling cells to eliminate inflammatory chemicals. Many also contain powerful antioxidant compounds that can help neutralize the inflammatory power of damaging free radicals. Here we are talking about cloves, nutmeg, ginger (also often recommended to improve digestion) and even turmeric. Concerning the latter, it has been shown that Indians consuming it daily were less affected by cancer. The benefits of this spice come from curcumin, a pigment that is both antioxidant and anti-inflammatory. To fully benefit from its benefits, it is recommended to consume half a teaspoon per day, diluted in coconut oil or milk. On its own, curcumin is poorly assimilated. To promote its absorption you can combine it with another spice such as ginger, best friend for fragile intestines, advises Laëtitia Proust-Millondietitian and author of “The Big Book of Anti-Inflammatory Diets”.
3/ Reduce your consumption of processed foods
We cannot repeat it enough, processed foods (altered from their natural or complete state, mass produced by industrial techniques) are bad for your health. We are talking about chips, pizzas, prepared meals, cold meats, canned soups, tomato juices and even marinades. Processed foods can make inflammation worse because of their high content of added sugars and preservatives. Their excessive consumption is associated with numerous chronic diseases, notably metabolic and cardiovascular.
According to a study published this summer, the Western diet increases the risk of inflammatory bowel diseases (IBD) and colorectal cancer. The term “Western diet” refers to a set of increasingly widespread eating habits, characterized by excessive consumption of red meat, processed foods, saturated fats, and refined sugars to the detriment of fiber and vitamins.
4/Limit your alcohol consumption
It is well known that alcohol is a toxin. As soon as it enters your body, it can trigger alarm signals in the cells lining your stomach. Consuming it regularly can also disrupt the balance of your microbiome, by reducing the number of good bacteria and increasing the bad ones, which are potentially inflammatory to the intestine. This compromise of the intestinal lining can further allow more inflammatory bacteria to enter the bloodstream.
5/ Evacuate your stress as much as possible
Stress is a natural phenomenon. “It is an alarm reaction, which means that when there is danger, an event where you really have to be at the top of your abilities, an alarm phase which is activated in the body, linked to the secretion adrenaline. It increases alertness and awareness and makes the heart beat a little faster,” explained Dr Vanessa Marco-Botti, general practitioner, during a press conference given by the Boiron laboratories in October 2024. This physiological ability goes back hundreds of millions of years and it is what allowed the human species to stay alive. But this adrenaline production and increased heart rate and breathing is accompanied by an increase in inflammation, to protect us, again, from potential infection due to injury. Also, when stress is no longer occasional but chronic (as is too often the case in our time), it is atrociously bad for the body. Several studies have demonstrated that the inflammatory nature of long-term stress is linked to many chronic diseases. So, to evacuate it as much as possible and stop ruminating, exercise regularly, walk, practice meditation and grounding and go to therapy.
6/ Move your body
Beyond helping you relieve stress, regular physical activity has an anti-inflammatory effect. This is because muscle contractions release a protein called interleukin-6 (IL-6) into your blood. The latter can in turn block the production of a pro-inflammatory molecule and amplify the release of some anti-inflammatory molecules. Which sports should be favored to reduce inflammation? Aerobics or bodybuilding. According to Barb Nicklas, professor of gerontology and geriatric medicine at Wake Forest University School of Medicine interviewed by Selfthe main thing is to integrate moderate intensity aerobic and strength training movements into your usual routine. It’s also important to space out workouts for rest and recovery, she says: 24 hours between moderate sessions and 48 hours between intense sessions. If this break time is not respected, your body may not be able to adapt to the stress of physical exercise, which could increase inflammation instead of reducing it.
7/ Sleep eight hours a night as much as possible
When you sleep, your body goes into rest and repair mode. Blood pressure drops and blood vessels relax. The immune system then releases chemicals and cells to help fend off sources of infection and inflammation. Also, it has been proven that lack of sleep can disrupt this process and increase inflammation in the body. When you don’t get enough sleep, blood pressure doesn’t drop enough, which can cause blood vessel cells to produce inflammatory chemicals. Additionally, lack of sleep subjects the body to physiological stress which can increase cortisol levels in the body. This is one of the many reasons why it is essential to make your sleep a priority. But just as more and more people suffer from chronic stress, more and more people complain of insomnia every day (the two often go hand in hand, of course).
To sleep well, a few basic rules must be respected. Stay away from screens before going to bed. A little reading, a cool and airy room and avoiding heavy and anxiety-provoking subjects before going to bed are all elements that will help you fall asleep more peacefully. Sleep experts also agree on the importance of getting up at the same time every day. During the weekend, try not to wake up more than 2 to 2.5 hours after your usual waking up during the week. Finally, if you are tired on Sunday afternoon, do not push the nap for more than 20 minutes, otherwise you risk not sleeping in the evening.
Source: www.topsante.com
