8 ways to reduce chronic inflammation

Chronic inflammation has been linked to serious health conditions, including heart disease, stroke, type 2 diabetes, cancer and Alzheimer’s disease. The good news is you can reduce chronic inflammation in your body, lowering your risk of these diseases. Corey Tolbert, RD, LD, a Piedmont dietitian, explains what causes chronic inflammation and how to reduce it.

What is chronic inflammation?

First, it’s helpful to know the difference between acute and chronic inflammation. Inflammation isn't always harmful—it plays an important role in helping the body heal from injuries and infections. When low-grade inflammation persists for months or years, it can contribute to a range of health problems.

“Chronic inflammation is your body’s response to some type of cell damage,” Tolbert says. “When you have cell damage, your body releases chemicals that trigger an immune system response to repair the damage.”

What causes chronic inflammation?

Tolbert says chronic inflammation can be caused by:

• Eating a diet high in sugar, refined carbohydrates, processed foods, fried foods, alcohol, trans fats, red meat and processed meat

• Smoking

• Obesity

• Stress

• Lack of sleep

• Overexercising

• Autoimmune diseases like lupus and rheumatoid arthritis

• Overuse of antibiotics, antacids and non-steroidal anti-inflammatory drugs or NSAIDs (including ibuprofen, naproxen sodium and aspirin)

Chronic inflammation symptoms

Chronic inflammation symptoms can include:

• Fatigue

• Insomnia

• Body or joint pain

• Anxiety, depression or other mood disorders

• Frequent infections

• Frequent acid reflux (heartburn), constipation or diarrhea

• Weight loss or weight gain

Research shows a link between chronic inflammation and inflammatory diseases like:

• Type 2 diabetes

• Heart disease

• Stroke

• Cancer

• Alzheimer’s disease

• Autoimmune diseases like lupus and rheumatoid arthritis  

• Chronic obstructive pulmonary disease (COPD)

• Chronic kidney disease

• Inflammatory bowel disease (IBD), such as Crohn’s disease or ulcerative colitis

How to reduce chronic inflammation

You can reduce chronic inflammation by making lifestyle changes, Tolbert says.

1. Eat anti-inflammatory foods. Anti-inflammatory foods contain omega-3 fatty acids, polyphenols or antioxidants to help combat inflammation. These include leafy greens (like spinach, kale and arugula) and cruciferous vegetables (like broccoli, cauliflower and Brussels sprouts). Other options include fatty fish (such as salmon), nuts and seeds (like almonds), and fruits (such as berries and apples). Olive oil, curcumin (found in turmeric), green tea and black tea may also help reduce inflammation.

2. Quit smoking. If you smoke, vape or use tobacco products, talk to your primary care provider about the best way to quit.

3. Limit or avoid alcohol. Alcoholic beverages are inflammatory, so if you want to fight inflammation, limit or avoid them.

4. Avoid inflammatory foods. Tolbert recommends reducing sugar (often found in desserts, candy, soda, baked goods, fruit juice and even ketchup and pasta sauce). Limit refined carbohydrates (like white pasta, bread and rice). Avoid fried foods and red or processed meat (like beef, pork, lamb, bacon, sausage and salami). Cut back on dairy and processed foods (like chips, crackers and freezer meals).

5. Practice stress management techniques. Stress can have an inflammatory effect on the body, so make time for de-stressing activities like meditation, journaling, yoga, walks in nature, reading, spending time with loved ones, gardening or another hobby. Take time away from your phone, computer and other devices to rest, think and process your feelings.

6. Maintain a healthy weight. Ask your primary care provider if you’re at a healthy weight for your age, height and other factors. If you are overweight or obese, ask your provider about the safest, healthiest ways to achieve weight loss.

7. Exercise regularly. Regular exercise can reduce stress, support a healthy weight, aid digestion, and help maintain strong bones and muscles. Aim for at least 150 minutes of moderate aerobic activity and two strength-training sessions each week to support overall health.

8. Practice good sleep hygiene. Do your best to go to bed and wake up around the same time each day. Sleep seven to nine hours each night in a cool, dark room. Avoid digital devices an hour before bed and invest in a comfortable mattress, pillow and sheets. Use a white noise machine to block out distractions; and see your primary care provider if you frequently feel fatigued.

If you’re concerned about chronic inflammation, talk to your primary care provider or meet with a registered dietitian.

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