Inflammation is a process by which the body’s white blood cells and the substances they produce fight infections, heal injuries, and react against foreign bodies. Inflammation is caused by the immune system, and it is involved in the immune system’s regenerative and protective capabilities. If you get a shot or a cut and the area around the injury swells and turns red, it’s easy to recognize that the area is inflamed.
Short-term inflammation is beneficial for multiple reasons, but chronic inflammation poses long-term health risks, including increasing the risk of arthritis, Alzheimer’s disease, cancer, diabetes, heart disease, and possibly even depression. So why is something that is beneficial in small doses harmful in large ones? In some diseases, like arthritis, the immune system triggers an inflammatory response when there are no injuries or foreign invaders to fight off. In these diseases, called autoimmune diseases, the body’s normally protective immune system causes damage to its own tissues. Chronic inflammation results from an overactive system. It puts additional stress on the body, and that additional stress can sometimes cause arteries and organs to break down, causing many diseases, including the chronic diseases of aging. Much is still unknown about inflammation and is the focus of modern research.
Fortunately, there are some easy ways people can modify their lifestyles to try and reduce the risk of chronic inflammation. Avoid or limit the intake of refined carbohydrates (found in items like pasta and white bread), fried foods like French fries, soda and other sugar-sweetened beverages, and processed meats. All of these foods are known to cause inflammation. Conversely, tomatoes, olive oil, green leafy vegetables like spinach and kale, nuts, fatty fish, and fresh fruits are known to have anti-inflammatory properties. Regular exercise is also a great way to help prevent inflammation, as is losing weight and controlling your blood sugar.
