5 Lifestyle Habits That Cause Inflammation in the Body

May 26, 2023

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Inflammation in the body is a natural response to injury or infection. However, when the body’s immune system becomes overactive, it can lead to chronic inflammation. Chronic inflammation is a process where the immune system causes damage to its own tissues. Over time, chronic inflammation can contribute to the development of chronic diseases, such as heart disease, diabetes, and cancer — and your everyday habits can play a significant role.

In addition to the five lifestyle habits mentioned above, there are other factors that can contribute to inflammation in the body. For example, exposure to environmental toxins, such as pesticides and air pollution, can cause the immune system to become overactive and contribute to chronic inflammation. Chronic infections, such as hepatitis, can also lead to chronic inflammation. In addition, certain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and antibiotics, can cause inflammation.

Here are the lifestyle habits to avoid that can cause inflammation in the body, and a few solutions on how to reduce your risk.

1. Eating inflammatory foods

The foods you eat can have a significant impact on inflammation in the body. Certain foods can cause inflammation, while others can help reduce it. According to Houston Methodist, foods that are high in sugar, refined carbohydrates, and saturated fats can cause inflammation. Processed foods, fast food, fried foods, and drinking lots of alcohol can also contribute to inflammation.

On the other hand, foods that are high in antioxidants, such as fruits and vegetables, can help to reduce inflammation. Omega-3 fatty acids, found in fatty fish like salmon, can also help to reduce inflammation. By making healthy food choices, you can help to reduce inflammation.

2. Lack of exercise

A sedentary lifestyle can also contribute to inflammation in the body. Exercise has been shown to reduce inflammation, as well as improve overall health and well-being. According to the University of Chicago, regular exercise can help to reduce inflammation due to improved blood flow. It also helps to reduce stress, which can also contribute to inflammation.

3. Smoking

The chemicals in cigarettes can cause the immune system to attack healthy tissues, leading to chronic inflammation over time. Quitting smoking can help to reduce inflammation in the body, as well as improve overall health. If you need help quitting smoking, talk to your healthcare provider.

4. Stress

Chronic stress can cause the immune system to produce inflammation-causing molecules, leading to chronic inflammation. According to Cleveland Clinic, practicing stress-reducing techniques, such as meditation, yoga, and deep breathing, can help to reduce inflammation in the body. Other stress-reducing activities, such as spending time in nature, listening to music, or spending time with loved ones, can also help to reduce stress and inflammation.

5. Lack of sleep

According to Harvard Health, lack of sleep can lead to increased inflammation in the body. Getting enough sleep can help to reduce inflammation and improve overall health. Aim for 7 to 9 hours of sleep each night. If you have trouble sleeping, try establishing a relaxing bedtime routine, such as taking a warm bath or reading a book before bed.

The bottom line

In conclusion, chronic inflammation is a process where the immune system causes damage to its own tissues. Chronic inflammation can contribute to the development of chronic diseases, such as heart disease, diabetes, and cancer. Certain lifestyle habits, such as a poor diet, lack of exercise, smoking, stress, and lack of sleep, can contribute to inflammation in the body. By making healthy lifestyle choices, such as eating a balanced diet, exercising regularly, quitting smoking, practicing stress-reducing techniques, and getting enough sleep, we can help to reduce inflammation and improve overall health.