10 Ways To Reduce Total Body Inflammation
Inflammation is one of our biggest risk indicators for developing disease. Whether it’s in the gut causing poor digestion, in the brain causing diseases like Alzheimer's and Dementia, or throughout the body. Inflammation is the body’s response to the environment and its toxins and infections to prevent us from getting sick.
The strongest marker to measure for total body inflammation is high sensitivity C-reactive protein (hs-CRP). This protein reflects the presence of inflammation in your body. We all make this protein, which at normal levels helps fight off infection. Research has shown that hs-CRP levels have been associated with risk for developing cardiovascular disease, where levels below 1 mg/L are associated with the lowest risk, levels between 1 and 3 mg/L are at average risk and levels above 3 mg/L are associated with highest risk. However, there is more to the story. Recent studies have shown that low grade inflammation is also associated with the risk of developing type 2 diabetes. Multiple factors can exacerbate inflammation including stress, poor diet, physical inactivity and an overall unhealthy lifestyle. Below is a list of ways you can reduce your stress1.
Cut the sweets- sugar increases inflammation and is the fuel source for many chronic diseases. Reducing intake will not only help lower your CRP levels, but decrease your risk for diseases.
Eat a well-balanced diet- eating a diet rich in omega-3 source (like fatty fish and grass fed beef) can decrease inflammation since this healthy fat has anti-inflammatory properties.Fat soluble vitamins (A,D,E and K) can also lower your body's inflammation.
Get a good night’s rest- good quality sleep is beneficial in many aspects of our health. It can improve productivity, decrease risk of weight gain and chronic disease, improve your immune function and lower risk of depression. Another very important function sleep has is lowering CRP levels.
Get moving- exercising has shown to lower inflammation levels and decrease risk of all morbidity diseases. In addition, it can increase mood, energy and overall health.
Increase your probiotic intake- research has shown that consistent intake of probiotics (naturally sourced or supplements) can reduce inflammation and decrease CRP levels2. Good sources of probiotics include kefir, kombucha, yogurt and other fermented products.
Be positive and mindful- being positive and distancing yourself from negative relationships can decrease the inflammation present around the body. Practicing mindfulness through meditation and being present has also shown a decrease in inflammation by slowing down and decreasing stress.
Try becoming a tai chi or yogi master!- slower, relaxing activities also have a role on stress and inflammation reduction. By practicing these unwinding moves, you can also dig into self-reflection, more mindfulness, muscle strength and toning.
Get adequate B vitamins- although there are many B vitamins, they all play an important role in the body and in reducing inflammation. The most dominant one being the B vitamins involved in the methylation pathway3. When deficient in these vitamins, homocysteine levels can increase, which is associated with higher CRP levels.
Decrease alcohol consumption- lowering intake of alcohol has been associated with lower levels of CRP. When consumed in limited amounts, red wine consumption can actually lower inflammation as well. This is due to the antioxidant properties in the wine.
Grab a cup of coffee- Good news right?! Coffee, along with green tea, have been associated with lower CRP levels due to their polyphenols and other anti-inflammatory compounds.
At Thrive Nutrition we offer different types of lab testing, including a cardiometabolic test, which measures hs-CRP levels. Good news, you don't have to be a client to take us up on this opportunity. Just go to our website to read more and purchase the lab test you are interested in. We work with the most comprehensive and detail-oriented labs to get you the clearest results!