Medications To Reduce Protein-Causing Inflammation And Improve Health

Inflammation is the body's natural response to illness, injury, or infection. While acute inflammation usually resolves on its own, chronic inflammation can persist for months or even years and can lead to serious diseases such as cancer, heart disease, diabetes, arthritis, and Alzheimer's. Dietary changes can help manage inflammation, and an anti-inflammatory diet typically includes fresh fruits and vegetables, whole grains, and healthy fats like omega-3 fatty acids, which are present in oily fish. In addition to diet, living an anti-inflammatory lifestyle that includes adequate sleep, exercise, and stress management is crucial for reducing inflammation.

The Mediterranean diet may help control inflammation

Inflammation is the body's natural response to illness, injury, or infection. Acute inflammation usually resolves on its own. However, systemic inflammation can become chronic and persist for months or even years. Chronic inflammation is a factor in diseases such as asthma, rheumatoid arthritis, and psoriasis.

Dietary changes may help manage both short- and long-term inflammation. An anti-inflammatory diet may help reduce inflammation and improve symptoms of some common health conditions. The Mediterranean diet is an example of an anti-inflammatory diet. It is a pattern of eating based on the typical diets of countries near the Mediterranean Sea, such as Greece, Italy, and Spain. This diet contains lots of vegetables, fruits, olive oil, whole grains, and beans, and moderate amounts of fish, chicken, low-fat dairy, and nuts. The Mediterranean diet limits red meat, sugary drinks, salt, and processed foods.

Research shows that the Mediterranean diet may reduce inflammation and lower the risk of certain health conditions. For example, two different randomized controlled trials found that the Mediterranean diet reduced joint inflammation in people with rheumatoid arthritis. Another study showed that the Mediterranean diet may be the most beneficial in helping people get inflammation under control.

The Mediterranean diet emphasizes omega-3s, vitamin C, polyphenols, fiber-rich foods, and other known inflammation fighters. Certain types of fish are rich in omega-3 fatty acids, which reduce C-reactive protein (CRP) and interleukin-6, two inflammatory proteins in the body. Fruits and vegetables are packed with antioxidants, which support the immune system and may help fight inflammation.

Omega-3 fatty acids may reduce inflammatory proteins

Inflammation is the body's natural response to illness, injury, or infection. While acute inflammation usually resolves on its own, chronic inflammation can persist for months or even years and can lead to serious diseases. Dietary changes can help manage both short- and long-term inflammation in many cases, although their efficacy will depend on a person's overall health and the causes of the inflammation.

Omega-3 fatty acids, which are present in oily fish, may help reduce the levels of inflammatory proteins in the body. Omega-3 polyunsaturated fatty acids (PUFAs) possess potent immunomodulatory activities, and among the omega-3 PUFA, those from fish oil—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—are more biologically potent than alpha-linolenic acid (ALA). EPA and DHA give rise to resolvins, which are anti-inflammatory and help resolve inflammation.

Animal experiments and clinical intervention studies indicate that omega-3 fatty acids have anti-inflammatory properties and might be useful in managing inflammatory and autoimmune diseases. For example, many placebo-controlled trials of fish oil in chronic inflammatory diseases have revealed significant benefits, including decreased disease activity and lowered use of anti-inflammatory drugs. Additionally, research suggests that the Mediterranean diet, which emphasizes omega-3s, can reduce the effects of inflammation on the cardiovascular system.

It is important to note that while diet can play a crucial role in managing inflammation, it should be complemented by other lifestyle changes. These include getting 7 to 8 hours of sleep, taking care of mental health, being physically active (aiming for 150 to 300 minutes of moderate exercise per week and avoiding sitting for more than an hour at a time), and avoiding smoking or excessive alcohol consumption.

Avoid trans fats, sugar, salt, and alcohol

While there is no specific medicine to take for inflammation caused by increased protein, certain lifestyle changes can help manage it. One of the most important is avoiding or limiting the consumption of trans fats, sugar, salt, and alcohol, which can contribute to inflammation and negatively impact health.

Trans Fats

Trans fats are a type of dietary fat that is particularly harmful to health. They are created when liquid oils are turned into solid fats, such as shortening or margarine, and are often found in fried, packaged, and processed foods. To avoid trans fats, it is crucial to read food labels and look for terms like "partially hydrogenated" oils or fats. Opt for healthier alternatives, such as safflower or olive oil, instead of solid fats like butter or margarine. Limit fried, packaged, and processed foods, as they often contain hidden trans fats.

Sugar

Sugar cravings are common and can be challenging to manage. To avoid sugar, it is important to understand your triggers and try to avoid specific activities or places that induce cravings. Eat a balanced diet with adequate protein to help manage cravings. Distracting yourself with other activities, staying hydrated, and getting proper sleep can also help curb sugar cravings. Additionally, be mindful of hidden sugars in prepared and processed foods, as sugar can go by various names on ingredient lists, such as "cane crystals" or "crystalized cane juice."

Salt

Excessive salt consumption can negatively impact heart health and increase blood pressure. To reduce salt intake, opt for low-sodium or sodium-free food options and limit the use of table salt. Choose fresh or minimally processed foods over salty, processed ones, and limit frozen dinners, pizza, fast food, and canned soups, which tend to be high in sodium. Boost the flavor of your meals with herbs, spices, lemon, or lime instead of salt or salty condiments.

Alcohol

Alcohol cravings can be managed by recognizing, avoiding, and coping with triggers. Keep little to no alcohol at home, and socially, avoid activities that involve drinking. Stay connected with friends by suggesting alternative activities that don't revolve around alcohol. It's also helpful to carry a list of your reasons for reducing alcohol consumption, reminding yourself of the benefits of making this change.

Exercise regularly and avoid sitting for long periods

While dietary changes can help manage inflammation, exercise is also an important factor in reducing the risk of chronic inflammation and its associated diseases.

Exercise Regularly

It is recommended that adults get at least 150 minutes of moderate exercise per week, which can be accumulated in shorter sessions of 30 minutes, five days a week. This can include activities such as brisk walking, swimming, cycling, or any other physical activity that increases your heart rate.

Break Up Long Periods of Sitting

Sitting for long periods of time is associated with an increased risk of ill health, including obesity, type 2 diabetes, certain cancers, and early death. It is thought that this may be due to the slowing of metabolism, which affects the body's ability to regulate blood sugar, blood pressure, and break down body fat. Therefore, it is important to break up long periods of sitting with light activity or movement.

Specific Exercises to Try

• Walking: Aim to walk whenever possible, such as when running errands, commuting to work, or taking a break during the workday.
• Standing: If you work at a desk, consider using a standing desk or simply stand up and stretch periodically.
• Active Commute: Opt for active forms of transportation whenever possible, such as walking or cycling, instead of driving or taking public transportation.
• Exercise Breaks: Set a timer to remind yourself to take short exercise breaks throughout the day. This can include simple stretches, jumping jacks, or a quick walk.
• Hobbies: Engage in active hobbies or sports that you enjoy, such as dancing, swimming, or team sports.
• Take the Stairs: Instead of using the elevator or escalator, take the stairs whenever possible to get some extra physical activity.

Additional Tips

• Start slowly and gradually increase the intensity and duration of your workouts.
• Find activities that you enjoy and make exercise a regular part of your routine.
• If you have a sedentary job, try to incorporate movement into your workday, such as taking walking meetings or taking breaks to stretch and move around.
• Join a fitness group or class to stay motivated and accountable.
• Make it a family affair: Involve your family in your active pursuits, such as going on walks or bike rides together.

Avoid processed foods and red meat

An anti-inflammatory diet is one that helps to reduce inflammation in the body. Inflammation is the body's natural response to illness, injury, or infection, but chronic inflammation can persist for months or even years and can lead to serious diseases.

Processed foods and red meat are often associated with an increased risk of inflammation and chronic diseases such as type 2 diabetes and heart disease. Here are some reasons why it is important to avoid them:

Avoid Processed Foods

Processed foods are often high in sugar, saturated fats, and salt, which are common causes of inflammation. Sugar, in particular, can be difficult to spot as it goes by many different names in ingredient lists, such as "cane crystals" or "crystallized cane juice." Trans fats, a type of unhealthy fat, are also commonly found in processed foods and are known to increase inflammation. By reducing or eliminating processed foods, you can lower your intake of these inflammatory ingredients and improve your overall health.

Avoid Red Meat

Cooking red meat, especially on a grill, can create compounds associated with cancer. When red meat is grilled, the fat can drip onto the flames and release these compounds, which then end up back in the food. This is not the case with grilled vegetables or low-fat fish, which are safer options for grilling. Additionally, red meat is often high in saturated fat, which can contribute to inflammation. By reducing your intake of red meat, you may be able to lower your risk of inflammation-related health issues.

It's important to note that while avoiding processed foods and red meat can help, it's also crucial to adopt a holistic dietary approach that includes a variety of anti-inflammatory foods, such as fruits, vegetables, whole grains, and healthy fats. Additionally, an anti-inflammatory lifestyle includes adequate sleep, physical activity, and managing mental health, in addition to dietary changes.

Frequently asked questions