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Sports Dietician Reveals 5 Tips to Reduce Inflammation in the Body

Sarah Radford
Written By Sarah Radford
Fitness Editor
Original Publish Date: Jul 15, 2024, 05:23 PM
Last updated: Jul 24, 2024, 11:09 AM
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How To Reduce Inflammation In the Body
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We’ve all heard about inflammation and have probably even felt it, especially as we get older. This condition can have a more serious impact on your life, particularly when it comes to training and recovery. Chronic inflammation, unlike the temporary kind that helps your body heal, can linger and contribute to various health issues, from heart disease to diabetes and arthritis. It’s crucial to learn how to reduce inflammation in the body to maintain overall health and optimize physical performance.

Angie Asche MS, RD, CSSD of Eleat Sports Nutrition, explains the importance of reducing inflammation and shares five of her favorite strategies. By understanding and implementing these strategies, you can improve your health and recovery from training. But first, let’s understand what inflammation really is and what causes it.

What Is Inflammation?

Inflammation is the body’s natural response to injury or infection, acting as a protective mechanism to remove harmful stimuli and begin the healing process. Think of it as the body’s way of signaling the immune system to repair damaged tissue and defend against harmful invaders, such as bacteria and viruses. However, inflammation isn’t always straightforward, and it can manifest in different ways.

There are two primary types of inflammation: acute and chronic. Each type serves a distinct role and has different implications for health.

Acute Inflammation

Acute inflammation is the body’s immediate response to an injury or infection. This type of inflammation is short-term, lasting from a few minutes to a few days. It typically features redness, swelling, heat, and pain at the site of injury. These symptoms arise from increased blood flow and the release of immune cells and proteins to the affected area. The goal is to quickly address and eliminate the cause of harm, whether it’s a bacterial infection or a physical injury.

During acute inflammation, the body’s blood vessels widen to allow more blood to reach the damaged area. This process, called vasodilation, leads to the redness and warmth characteristic of inflammation. The increased permeability of blood vessels allows immune cells, such as leukocytes, to move from the blood into the tissues to fight off any invading pathogens and clear away dead cells.

Chronic Inflammation

Chronic inflammation is a more prolonged and often more insidious form of inflammation. It can last for weeks, months, or even years, and occurs when the body continues to send inflammatory responses, even when there is no longer a threat to the tissue. Unlike acute inflammation, chronic inflammation can lead to tissue damage and contribute to the development of various diseases, such as diabetes, cardiovascular diseases, and autoimmune disorders.

This type of inflammation is often associated with the persistence of foreign bodies, continuous chemical exposures, or long-term infections that the body cannot completely eliminate. Chronic inflammation can also occur in response to autoimmune diseases, where the body’s immune system mistakenly attacks its own tissues.

How To Reduce Inflammation In the Body

“The inflammatory process exists to help your body heal and recover, but prolonged (chronic) inflammation can negatively impact health and performance,” explains Angie Asche MS, RD, CSSD. Here are some proven ways to combat inflammation.





Increase Your Fiber Intake

Incorporating more fiber into your diet can have a significant impact on reducing inflammation. “It’s estimated that only 5% of American adults meet their daily fiber needs,” says Asche. Research consistently shows that a high-fiber diet is beneficial in many ways, particularly for reducing markers of inflammation in the body. One of the key findings from studies is that fiber plays a crucial role in the relationship between gut health and overall inflammation.

When we consume high-fiber foods, we’re not just aiding our digestion but also feeding the beneficial bacteria in our gut. These bacteria produce substances that help lower inflammation throughout the body. This is especially important because chronic inflammation is linked to a range of diseases, such as rheumatoid arthritis, heart disease, and diabetes.

For instance, studies have found that individuals who consume diets rich in fiber have lower levels of C-reactive protein (CRP) in their blood. CRP is a marker of inflammation, and its reduction is associated with a decreased risk of various inflammatory conditions. Additionally, fiber-rich diets are loaded with phytonutrients—plant chemicals that have anti-inflammatory properties. These are abundant in fruits, vegetables, and whole grains, contributing further to lowering inflammation.

To reap these benefits, Asche recommends consuming 20 to 35 grams of fiber daily. Most people fall short, averaging just 14 grams a day. According to the sports dietician, “Aim to include fiber-rich foods at every meal and snack, including fruits, vegetables, whole grains, nuts, seeds, and legumes.”

If your current diet is low in fiber, it’s best to increase your intake gradually. Jumping from low fiber to 35 grams a day can cause discomfort, such as gas and bloating. Also, remember to drink plenty of water, as it helps fiber work more effectively in your system.

Eat More Foods With Antioxidants

Omega-3 fatty acids are a powerhouse nutrient when it comes to managing inflammation in the body. These essential fats, which your body can’t produce on its own, must come from your diet. The primary omega-3s, EPA and DHA, are found mainly in fatty fish like salmon, tuna, and sardines, while ALA is sourced from plants like flaxseeds and walnuts.

Studies have shown that omega-3s play a significant role in reducing chronic inflammation, which is linked to various conditions such as heart disease, arthritis, and autoimmune disorders. Both EPA and DHA have unique properties that contribute to their anti-inflammatory effects.

EPA, or eicosapentaenoic acid, helps balance pro-inflammatory and anti-inflammatory proteins in the body. When metabolized, EPA produces by-products that regulate immune function and inflammation differently than DHA. This balancing act is crucial for maintaining a healthy immune response and preventing excessive inflammation.

DHA, or docosahexaenoic acid, seems to be more potent in reducing inflammation directly. It lowers the genetic expression of several pro-inflammatory proteins and reduces the secretion of these proteins by white blood cells. This dual action not only reduces inflammation but also helps to regulate immune responses more effectively.

 

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The recommended intake for adults is at least two servings of fatty fish per week, which aligns with dietary guidelines. Incorporating fish like salmon, sardines, and trout into your meals can boost your omega-3 intake. For those who prefer plant-based sources, flaxseeds, chia seeds, and walnuts are excellent options for getting ALA, which the body partially converts to EPA and DHA. If you’re not getting enough omega-3s from food alone, high-quality fish oil supplements can be a practical addition. Consult with a healthcare provider to help you find a reliable product that meets your needs.

Limit Intake of Processed Foods and Sugar

In our daily lives, it’s easy to reach for convenience foods, but it’s worth considering how these choices impact our health, especially when it comes to inflammation. Ultra-processed foods (UPFs), which include items like sugary snacks, fast food, and soda, often contain high levels of sugars, salt, saturated fats, and trans fats. These ingredients can significantly contribute to chronic inflammation, which is linked to a variety of health issues. Asche recommends limiting these pro-inflamatory foods that also lack nutritional quality.

One of the key ways UPFs promote inflammation is through their high sugar content. Foods and drinks with added sugars can cause spikes in blood glucose and insulin levels, leading to a pro-inflammatory state in the body. Studies have shown that a diet high in added sugars is associated with increased levels of (CRP) and interleukin-6, both markers of inflammation.

Moreover, UPFs often lack essential nutrients that help combat inflammation. These foods typically have lower levels of vitamins, minerals, and dietary fiber compared to whole foods. Fiber is crucial for maintaining a healthy gut microbiota, which plays a significant role in regulating inflammation. A diet low in fiber can disrupt gut health, leading to increased inflammatory responses.

Replacing UPFs with whole foods like fruits, vegetables, whole grains, and lean proteins can have a profound impact on reducing inflammation. These foods are rich in antioxidants and other phytochemicals that help fight inflammation at the cellular level.

Get Your 8 Hours of Sleep Every Night

When we don’t get enough sleep, our bodies produce more inflammatory markers crucial in the body’s response to disease and injury. However, when they stick around for too long, they can contribute to chronic conditions such as heart disease, diabetes, and even Alzheimer’s.

One way sleep deprivation leads to inflammation is through its effect on blood vessels. Normally, during sleep, our blood pressure drops, and our blood vessels relax. This downtime helps maintain a healthy cardiovascular system. But with inadequate sleep, blood pressure remains elevated, and this constant pressure can activate inflammatory cells in the blood vessel walls.

Research has shown that even a small reduction in sleep can lead to noticeable changes in our immune system. For instance, a study monitoring healthy adults who cut their sleep by just 90 minutes each night for 6 weeks found an increase in immune cells, along with changes in their DNA structure. These alterations suggest that sleep loss leaves a molecular imprint on our immune system, which persists even after we try to catch up on sleep. This imprint can make immune cells respond inappropriately, promoting inflammation and potentially leading to disease.

The bottom line is that consistent, quality sleep is essential for keeping inflammation in check. “Poor sleep can increase cortisol (stress hormone) levels, negatively impact recovery, and inhibit the growth of lean muscle mass,” adds Angie Asche MS, RD, CSSD.

It’s not just about quantity, but also ensuring that we get into those deep, restorative stages of sleep. Making sleep a priority can have profound effects on our overall health, helping to ward off chronic inflammation and the many diseases associated with it. So, while it might be tempting to cut back on sleep to fit everything in, it’s worth considering the long-term benefits of those extra hours of rest.

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Sarah Radford
Sarah Radford
Fitness Editor
Sarah Radford combines her skills in writing, CrossFit, and nutrition as an expert contributor for Overtime Reviews. Her writing aims to simplify the world of sports and fitness, making it easily digestible for her readers.
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