Does your body have a healthy inflammatory response?

The process of inflammation is an important defense mechanism of the body. In this way, it protects the immune system from bacterial or viral infections, and the body repairs damaged tissues.

When a back muscle is strained or overexerted, the body reacts with symptoms such as swelling, pain, redness, or loss of function. This acute inflammation is a healthy but temporary response to heal the injury. However, there is another type of inflammation that is not as beneficial.

Excessive Inflammation

Unfortunately, many people live with an overloaded immune system, which compromises the body's ability to maintain optimal health. While acute inflammation targets a localized area (such as the back muscles), suboptimal inflammatory response affects the entire body (systemic inflammatory response).

This inflammatory process can go unnoticed for many years and end up having negative effects on health. The aging process itself leads to an accumulation of harmful inflammatory cytokines.

This inflammatory state triggers the release of proinflammatory chemicals called cytokines that affect immune function. These chemicals can help immune cells communicate and direct them to the area that needs assistance.

Cytokines have both pro and anti-inflammatory effects. To enjoy good health, the body needs to achieve a balance between pro-inflammatory and anti-inflammatory cytokines.

Many health experts believe that reducing this underlying systemic inflammation contributes to optimal health. Of course, the body must be able to appropriately respond with an acute immune response when necessary.

Many research studies have demonstrated this relationship between inflammatory response and cardiovascular health. For example, a study published in the journal Circulation analyzed 2,225 participants aged 70 to 79. The results showed that inflammatory markers were significantly elevated in subjects who did not have optimal cardiovascular health.

A healthy inflammatory response also affects brain health. The brain contains immune cells called microglia that can release chemicals that affect the brain's inflammatory response. The ability to maintain a balanced inflammatory response helps with memory and brain function.

In older adults, microglia are in a state called "primed," making them react more strongly when the immune system is activated.

Now that you have seen that maintaining a balanced inflammatory response is key to optimal health, let's explore how to protect yourself. First, let's see what triggers or promotes inflammation.

What leads to excessive inflammation?

In addition to the aging process, there are many other factors that influence the ability to maintain a balanced inflammatory response:

Excessive stress

Obesity or overweight

Physical inactivity

High blood sugar levels

Poor diet

Insufficient sleep

Smoking

Poor oral health

Reduced levels of sex hormones

Mood changes

How to maintain a healthy balance of inflammatory responses

With so many potential factors that can cause inflammation, it's important to take steps to maintain a healthy level of inflammation in your body. Here are eleven tips:

· Consume plenty of nutrient-rich vegetables daily, such as broccoli, cabbage, Brussels sprouts, cauliflower, kale, garlic, and onions, among others.

· Maintain good oral hygiene for healthy inflammation and heart health.

· Engage in moderate exercise most days of the week.

· Ensure you get 7 to 9 hours of healthy sleep each night. Prepare your bedroom to promote sleep, keep it free from light-emitting devices, and maintain a consistent sleep schedule.

· Work with your healthcare professional to achieve your optimal weight. Fat cells, especially abdominal fat cells, affect healthy inflammation levels.

· Include plenty of antioxidants in your diet. You have seen that free radicals and oxidation influence the inflammatory response. Therefore, antioxidant nutrients can promote healthy inflammation levels. Antioxidants are especially important for older individuals. Aging leads to a decrease in the body's ability to protect itself from damage caused by free radicals. In addition to food, you can also increase your intake of antioxidants through supplements. Vitamin C and other vitamins are antioxidants. There are also many antioxidant nutrients, such as polyphenols like resveratrol and others.

· Reduce your sugar intake. Sugar also affects the production of free radicals and healthy inflammatory response.

· Decrease the consumption of omega-6 oils as well as neutral fats from animal sources found in many processed foods, baked goods, salad dressings, and vegetable oils. These are highly refined oils that become rancid and oxidize, forming troublesome free radicals.

· Instead, consume more omega-3 fatty acids and other mono and polyunsaturated fatty acids. Sources include canola oil, olive oil, flaxseed oil, hemp oil, or high-quality supplements derived from cold-water fish like krill.

· Look for new ways to reduce your stress levels since stress affects healthy inflammation in the body. Using relaxation techniques, taking a yoga class, spending more time in nature, and connecting with family can help reduce daily stress.

· Ask your doctor to perform a PCR or C-reactive protein test, which is a non-specific measure of body inflammation. This test is relatively inexpensive and does not show where the inflammation is localized, but it is a marker of how inflamed your body is at the time of the test.

You have seen how inflammation affects your health. Try some of these simple strategies to promote a healthy inflammatory response and optimal well-being.