Inflammation is a double-edged sword. It’s the body’s natural defense mechanism, which helps to heal injuries and fight infections. However, when inflammation becomes chronic, without an invader or infection, it can silently wreak havoc, by accelerating aging and increasing the risk of serious illness.
Ollie Whitby, a health scientist, with a background in biomedical research, and specialising in the molecular mechanisms of chronic diseases like cancer and dementia, has now shared some easy and effective anti-inflammatory habits. From morning walks to a good diet, these habits can ease up inflammation and also benefit your overall health.
“Inflammation is our body’s natural defense. It helps heal injuries and fight infections. But in today’s world, many of us live in a chronic state of inflammation, which can quietly accelerate ageing and raise the risk of diseases like heart disease, Alzheimer’s, and cancer. This happens because the immune system stays switched on — meaning the body keeps releasing pro-inflammatory cytokines like IL-6, TNF-α, and IL-1β, long after the original threat is gone,” Whitby says in his Instagram post.
- Morning walk: The scientist notes that a morning walk or light exercise boosts lymphatic flow, circulates immune cells, increases anti-inflammatory cytokines, and lowers cortisol, the stress hormone.
- Load up on nutrient-rich food: Whitby swears by berries for their antioxidant properties. He also suggests to add leafy greens (rich in folate and magnesium), and cruciferous vegetables like broccoli (high in sulforaphane) into daily meals.
- Cut back on added sugars and refined carbohydrates: Limiting added sugars and refined carbohydrates—think white bread and pastries—helps prevent blood sugar spikes that fuel inflammation.
- Manage stress: Practices like breathwork, meditation, and spending time with loved ones reduce cortisol, which can otherwise promote pro-inflammatory cytokines.
- Resistance training FTW: Resistance training two to three times a week releases myokines, and anti-inflammatory compounds like IL-6, IL-10, and irisin, while improve glucose control.
- Maintain a healthy body fat: Excess fat, especially visceral fat around organs, releases inflammatory molecules. Keeping body fat in check is key.
- Eat your fish: Eating fatty fish like salmon or mackerel two to three times weekly provides omega-3s (EPA and DHA), which lower pro-inflammatory cytokines and boost inflammation-resolving compounds like resolvins and protectins, according to the scientist.
- Use better cooking fats: The health scientist recommends to cook with extra virgin olive oil, butter, or coconut oil instead of refined seed oils.
- Sleep adequately: Aim for seven to nine hours of quality sleep nightly. He notes that poor sleep elevates inflammatory markers like IL-6, CRP, and TNF-alpha.
- Turmeric and black pepper: “Regularly cook with turmeric and black pepper paired together to enhance curcumin absorption (anti-inflammatory),” he adds.
- Stay active: Get 150 minutes of moderate cardio each week to lower inflammatory cytokines and improve blood flow, aiding immune cells in clearing inflammation.
- Embrace nature: According to the scientist, spending time outdoors daily exposes the body to phytoncides from trees and negative ions from moving water, both of which reduce inflammation and stress.
- Limit screen time before bed: The scientist also agrees with the popular science-backed opinion that avoiding screens 1 hour before bed will protect melatonin (antioxidant) and reduce inflammation from circadian disruption.
- Oral health matters: He adds that prioritizing oral health is important. According to him, regular brushing, flossing, and tongue scraping reduce harmful bacteria that can enter the bloodstream and trigger low-grade inflammation.
- Limit exposure to toxins: Reduce your exposure to tobacco, alcohol, and microplastics, which cause oxidative stress and cause inflammation.
