Chandigarh, June 7: Inflammation is the body’s natural response to injury or infection, but chronic inflammation can lead to serious health issues such as arthritis, heart disease, and diabetes. Experts say adopting certain lifestyle and dietary habits can help reduce inflammation and promote overall wellness.
“Inflammation is a double-edged sword,” explained Dr. Aisha Kapoor, a leading immunologist. “While acute inflammation helps protect your body, chronic inflammation can silently damage your tissues and organs over time.”
So, what can you do to keep inflammation in check? Here are some effective strategies recommended by health professionals:
“Food plays a crucial role in managing inflammation,” said nutritionist Rajeev Mehta. “Focus on whole foods rich in antioxidants, such as berries, leafy greens, nuts, and fatty fish.”
Omega-3 fatty acids found in salmon, flaxseeds, and walnuts are particularly beneficial. “Omega-3s help reduce the production of inflammatory chemicals called cytokines,” Rajeev added.
Avoid processed foods high in sugar and trans fats, which can exacerbate inflammation. “Cutting down on sugary drinks, refined carbs, and fried foods is key,” advised Dr. Kapoor.
“Drinking enough water helps flush out toxins that can fuel inflammation,” said Dr. Meera Singh, a dietitian. “Aim for at least 8 glasses a day.”
Excessive alcohol intake can trigger inflammation in the liver and gut. “Moderation is important — stick to one drink a day for women and two for men,” she recommended.
“Physical activity is a natural anti-inflammatory,” said fitness coach Anil Sharma. “Exercise reduces fat tissue that produces inflammatory chemicals.”
He suggested moderate activities like walking, cycling, or yoga, for at least 30 minutes most days. “Consistency is more important than intensity,” Anil emphasized.
“Stress and poor sleep can increase inflammation levels,” said psychologist Dr. Neha Verma. “Chronic stress releases cortisol, which can disrupt your immune system.”
She recommended mindfulness techniques such as meditation and deep breathing. “Try to get 7 to 8 hours of quality sleep every night,” Dr. Verma advised.
“Certain supplements like turmeric and ginger have anti-inflammatory properties,” said herbalist Sunita Reddy. “Curcumin, the active ingredient in turmeric, can inhibit inflammatory pathways.”
However, she cautioned, “Always consult your healthcare provider before starting any supplements, especially if you have existing conditions or take medications.”
Unchecked inflammation can contribute to chronic diseases and worsen symptoms like joint pain and fatigue. “Reducing inflammation improves your quality of life and may prevent serious illnesses,” Dr. Kapoor noted.
Simple lifestyle changes can make a significant difference. “You don’t need drastic measures — small, consistent habits lead to long-term health benefits,” said Rajeev Mehta.
To keep inflammation under control, experts unanimously agree on the importance of a balanced diet, regular exercise, proper hydration, stress management, and good sleep. As Dr. Kapoor concluded, “Your body is your temple — treat it with care, and inflammation won’t stand a chance.”
