Dana Jones, FNP-C

Chronic low-grade inflammation is a silent contributor to many of the most common health problems, including heart disease, diabetes, cancer, and cognitive decline. Unlike the acute inflammation you experience with an injury or obvious infection, chronic inflammation persists at low levels throughout your body, gradually damaging tissues and organs over time.

Hit the reset button! Research shows that simple lifestyle changes can significantly reduce inflammation and lower your risk of chronic disease. Small, sustainable changes to your daily habits can produce meaningful health benefits.

1. Embrace the Mediterranean diet. This diet encourages:

• Fruits and vegetables at every meal (preferably fresh, berries are a great choice)
• Whole grains instead of refined carbohydrates (no white bread, rice, or pasta)
• Legumes (beans, lentils, chickpeas) several times per week
• Nuts and seeds as snacks
• Olive oil as your primary fat source (explore the various types and flavors)
• Fatty fish 2-3 times per week (salmon, sardines, mackerel)
• Limit red and processed meats
• Minimal sugary beverages and refined carbohydrates

2. Take advantage of Omega-3s. Omega-3 fatty acids from fish help resolve inflammation by producing specialized molecules that actively turn off inflammatory processes. Discuss fish oil supplements with your health care provider if you don’t eat fish regularly.
3. Move your body! Exercise reduces inflammatory markers through multiple mechanisms. Aim for at least 150 minutes of moderate-intensity activity each week. This breaks down to just 30 minutes, five days per week. Moderate intensity means you can talk but not sing during the activity. This can include brisk walking, swimming, cycling, dancing, gardening, or any activity that raises your heart rate. Research shows that moderate-intensity exercise may be more effective than high-intensity exercise at reducing inflammation when sustained for 12 weeks or longer. Consistency is more important than intensity. Include strength training two to three times per week using light weights or resistance bands, body weight exercises (squats, lunges, chair lifts, wall push-ups), or weight machines. Consider exercise “snacks” (standing up and completing a few repetitions of exercise throughout the day), as these small efforts can add up over time.
4. Prioritize sleep quality. Both too little sleep (less than 7 hours) and too much sleep (greater than 9 hours) can increase inflammation. Maintain consistent sleep and wake times (even on weekends), create a cool, dark sleep environment free of distractions and alerts, limit screen time before bed and during sleep hours, and address suspected sleep disorders.
5. Make stress management a daily practice. Chronic stress activates inflammation in your body. Explore mindfulness meditation for 10-20 minutes daily, try deep breathing exercises during stressful moments, regularly engage in activities you enjoy, and maintain social connections.
6. Maintain a healthy weight. Excess body fat produces inflammatory molecules. Even modest weight loss can produce meaningful reductions in inflammation.
7. Avoid habits that cause inflammation. Smoking (and vaping) is a major cause of inflammation in the body. Similarly, alcohol consumption causes inflammation and can worsen existing inflammatory conditions.
8. Start with small changes. Celebrate even the smallest accomplishments. Remember that an ounce of prevention is worth a pound of cure. Start each day anew and focus on successes rather than losses. If you have not been practicing any of these approaches, start today with the following:

• Add an extra serving of vegetables to one meal daily
• Take a 20-minute walk after dinner (walk one way for 10 minutes, then turn back)
• Go to bed 30 minutes earlier
• Replace one processed snack or food item with a handful of nuts
• Speak with your primary care provider about omega-3 supplementation

I wish you the best of luck on your reset endeavors! Remember, in many cases, your lifestyle choices can have a profound impact on your personal well-being. Take an active role in your health. Your body will thank you!