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Everyone is fired up about inflammation these days. The number of Google searches for the term quadrupled between June 2011 and June 2021, due in large part to a surge in scientific research into the role inflammation plays in causing and advancing disease.
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Here's a quick recap: There are two categories of inflammation. Acute inflammation, which lasts hours or days, is a good thing. It's part of your body's normal immune response that helps fight off infection or stimulate injury healing.
But chronic inflammation that stretches on for months or years can wreak havoc on your system. "Ongoing inflammation plays a key role in driving the symptoms and pathophysiology of illness, including cardiovascular disease, diabetes, obesity, cancer and autoimmune disease," says Sunjya Schweig, MD, founder and president of the California Center for Functional Medicine.
Researchers have also been exploring the association between chronic inflammation and brain function, with a March 2019 study in Neurology linking the former to cognitive decline and a 2017 study in Neuropsychiatry highlighting its role in depression. In sum: "Inflammation is a topic of huge importance," Dr. Schweig tells LIVESTRONG.com.
Putting the brakes on chronic inflammation is a smart step toward making your body and brain feel healthier and happier.
So to that end, here are eight quick, easy and scientifically proven ways to reduce inflammation. Try focusing on just one habit each day for the next eight days to help you more easily adopt an inflammation-fighting lifestyle.
Day 1: Eat an Extra Serving of Fruits or Veggies
Go to town at the farmer's market!
"Produce contains anti-inflammatory compounds called phytonutrients," Dr. Schweig says. "It also has a lot of fiber, which feeds the good bacteria in the gut microbiome, which also helps keep inflammation in check."
In a May 2021 review in the Journal of Clinical and Translational Research, phytonutrients significantly reduced inflammation.
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Dr. Schweig urges people to incorporate fruits and veg at every meal and snack, aiming for seven to nine servings a day. But even one extra apple or a single handful of baby carrots will make a difference.
Bonus points: Stick to organic produce if you're buying the so-called "dirty dozen," which have the highest levels of pesticide residue.
"Pesticides contribute to an imbalance in our microbiome, disrupt our hormones and affect our immune system, potentially leading to inflammation," Dr. Schweig says. (On the other hand, fruits and veggies on the "clean 15" list tend to have the lowest amount of pesticide residue.)
A January 2022 study in Oxidative Medicine and Cellular Longevity found that pesticide exposure contributes to chronic inflammation, yet antioxidants in fruits and vegetables lessened this chemical's harmful effects.
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10 Things Dietitians Do Every Day to Combat Inflammation
Day 2: Set a 5-Minute Meditation Reminder on Your Phone
Feeling like you're always stressed out can lead to inflammation. An April 2012 study in PNAS found that when someone is under chronic stress, their body loses the ability to regulate the inflammatory response, leading to runaway inflammation.
So finding your inner calm is a crucial part of quieting inflammation. "Meditation balances your stress system response and triggers your parasympathetic nervous system, which promotes rest and relaxation," Dr. Schweig says.
And you don't need to become a Zen master to see the benefits. "Just five minutes of meditation a day will increase mindfulness — staying present in the current moment," Dr. Schweig says. "Mindfulness helps decrease anxiety about the future as well as regret about the past."
Try a guided meditation on an app like Insight Timer, Calm or Headspace. Meditation apps like these effectively dial down stress, and guided meditations yield the best results, according to an April 2016 analysis in Clinical Psychological Review.
