Lead an Anti-inflammatory Lifestyle

The standard American diet is characterized by consumption of processed and ultra-processed foods. The chronic, low-grade inflammation caused by such metabolic excess has been called “meta-inflammation” and has been linked to the development of heart disease and cancer.

Diets such as the Mediterranean diet, characterized by high consumption of vegetables, fruits, whole grains, legumes, and fish, are associated with lower inflammatory cytokines in the blood, compared to high-caloric intake and consumption of sweets, refined cereals, processed meats, snacks, and sugary drinks.4 Ultra-processed foods may also contain harmful chemicals, such as bisphenol or phthalates, which have been associated with higher levels of IL-6 and CRP.

Consume a healthy diet

Diets high in processed foods contribute to inflammation by disrupting the gut’s microbiome. Probiotics favourably alter systemic inflammation; Lactobacillus species, for instance, have demonstrated the ability to maintain intestinal permeability and regulate immune cells.

According to Philip Rouchotas, ND, identifying and avoiding food intolerances, along with reducing processed foods are a key part of clinically addressing meta-inflammation.

Engage in regular exercise

Exercise has been shown to decrease systemic inflammation through effects on adipose (fat) tissue and muscles. Fat tissue secretes inflammatory cytokines, and exercise can suppress this activity. Exercise actually causes muscle to release anti-inflammatory cytokines.

Inactivity is associated with higher CRP and pro-inflammatory cytokines, while exercise decreases inflammation in patients with inflammatory arthritis. The Canadian 24-Hour Movement Guidelines recommend performing a variety of types and intensities of physical activity:

• moderate to vigorous aerobic physical activities for at least 150 minutes per week
• muscle strengthening activities using major muscle groups at least twice a week
• several hours of light physical activities, including standing

Maintain a healthy bodyweight

Since adipose tissue is not inert but actually produces hormones, such as estrogen, and pro-inflammatory cytokines, maintaining a healthy bodyweight is essential for addressing chronic inflammation. For those who are overweight or obese, even a 5 to 10 percent decrease in bodyweight can significantly reduce disease risk.

Consider supplements

Certain natural health products have demonstrated effects in preclinical research related to reductions in inflammation:

• Omega-3 fatty acids and certain herbs, such as turmeric and ginger, inhibit the production of inflammatory cytokines.
• Vitamin D regulates proliferation of immune cells.
• Palmitoylethinolamide (PEA) modulates the endocannabinoid system.
• Ashwagandha regulates the stress response.
• Cannabidiol (CBD) has antioxidant effects in the brain.
• Magnesium and arnica help reduce acute inflammation.

Manage emotional stress

Mind-body medicine emphasizes the connection between emotional events and physical manifestations of disease. One of the links in this process is the hypothalamic-pituitary-adrenal (HPA) axis. Psychological stress activates the HPA axis, starting in the brain and ending in the production of cortisol (our bodies’ “fight or flight” hormone).

While often vilified, cortisol is actually our most powerful anti-inflammatory hormone. However, although our bodies are equipped to deal with brief periods of stress, prolonged exposure to stress “burns out” our bodies’ ability to continually produce heightened levels of cortisol, and may trigger the onset of inflammatory conditions.

Chronic stress is increasingly associated with conditions such as anxiety, depression, heart disease, and cancer development. Finding ways to mitigate the creeping effects of stress is important in achieving overall health.

Consider your spirituality

Religious practices, such as incorporating prayer into one’s life, have been shown to help in managing the effects of stress: a recent survey found that participants who prayed had “significantly higher feelings of being loved and lower depressive symptoms,” and another study found “significant benefit for depression, optimism, coping, and other mental health conditions such as anxiety.”

Practise gratitude and forgiveness

Emotions, such as anger, have been linked to functional digestive conditions, and suppressed anger has been linked to anxiety. Conversely, practising gratitude and forgiveness seem to be associated with greater psychological well-being.

Find purpose in your life

Fostering a sense of purpose in one’s life, including recognition of values and goals, also improves mental health and stress resiliency. For many people, purpose carries spiritual connotations and is embedded within our close relationships.

In our busy world, intentionally creating time to feed these relationships, including finding work-life balance, is important. Every once in a while, explicitly reminding ourselves of the reasons we “do it all” can be a helpful mental check.

Take time for self-care

Finally, giving oneself permission to engage in self-care is important, particularly for those of us who are usually caring for other people. This includes parents, caregivers, and those in the “helping professions” such as education and healthcare. To be at your best for those you love most, you need to take time to look after yourself too. That may involve making time for a loved hobby, making time to exercise, or making time to see a healthcare provider.

This article was originally published in the July 2025 issue of alive magazine.