Derek Burnett
Derek Burnett is a Contributing Writer at Bottom Line Personal, where he writes frequently on health and wellness. He is also a contributing editor with Reader’s Digest magazine.
Inflammation is a double-edged sword. On one hand, it represents a miraculous healing force, the body’s ability to stamp out infection, clear away debris, and keep us functioning at our best. But on the other hand, it can lead to pain, immobility, disease, and disability, especially in allergic and autoimmune disorders. Fortunately, modern medicine has an impressive and ever-growing arsenal of treatments for inflammation and autoimmune diseases. We may not yet be able to cure most of the diseases associated with chronic inflammation, but we can go a long way toward managing their symptoms, often by controlling or modifying the inflammatory response.
Our society has a tendency to skip over lifestyle-related solutions and reach immediately for medications. But there’s a lot that an individual can do to decrease their chances of developing chronic inflammation. Even people unfortunate enough to have autoimmune disorders can take steps to slow their disease progression, stave off flare-ups, and avoid making their situation worse.
Diet…One of the most-researched ways of combating inflammation is to be thoughtful about the foods we put into our bodies. We know that obesity is a driver of inflammation, so limiting calories is one simple way to make a significant dent in our inflammation risk. But it’s not just about eating less. It’s also about choosing foods that alter our gut biomes (the balance of bacteria living in our digestive tracts) for the better. Some foods contribute to bacteria that encourage inflammation, while others have the opposite effect. Unfortunately, despite some food crazes in the health and nutrition space, the science regarding which specific foods are pro- or anti-inflammatory is still somewhat hazy. So rather than selecting a particular food, such as ginger or turmeric, as a magic bullet, aim for a generally healthy eating pattern such as the Mediterranean diet. This pattern avoids processed foods in favor of natural and whole foods. It favors whole grains, fruits, vegetables, fish, nuts, seeds, and olive oil, and eschews refined grains, saturated fats, and added sugars and salt. Keep in mind that the anti-inflammatory phytochemicals in fruits and vegetables are also what give them their colors, so following the popular advice to “eat the rainbow” is a good way to ensure that you’re getting a variety of anti-inflammatory foods. And also bear in mind that there is total overlap between a so-called “anti-inflammatory diet” and the kind of eating pattern that will help you avoid obesity, diabetes, heart disease, and other problems.
Exercise…If you’re generally healthy, then at a minimum you should strive to get 150 minutes of moderate-intensity physical activity, plus one or two strength-training sessions, per week. Scientists are still gathering data on the mechanisms by which exercise keeps chronic inflammation at bay. For one thing, it helps keep off excess harmful fat tissue which releases pro-inflammatory substances called macrophages. For another, it suppresses cytokines, signaling proteins that direct inflammatory cells toward targets in the body. Adopting an exercise program is one of the best things you can do for yourself. Don’t worry about which exercises you choose, so long as you pick activities that get your heart rate up, and that you’re excited about and will stick with.
Sleep…This lifestyle factor is too often overlooked in our go-go society. Unfortunately for the millions of Americans who are chronically sleep-deprived, getting seven to nine hours of sleep every night is linked to a host of positive health outcomes, while sleep deprivation is associated with obesity, cardiovascular disease, memory problems, diabetes and more. Inflammation plays a role in all of those conditions, and we know that skimping on sleep can negatively affect immune function and bring about changes to cytokines and other inflammation biomarkers.
Smoking…No amount of smoking is good for you, so you should quit if you’re a current smoker. The good news is that by quitting, you can see a drastic reduction in inflammation biomarkers in mere weeks.
Drinking…With drinking, the research picture is more mixed, with some studies suggesting that very light drinking has a beneficial anti-inflammatory effect and others indicating that no amount of alcohol is safe. What is clear, however, is that heavy drinking is pro-inflammatory, so for now, the best advice is to drink only in moderation, meaning just a drink per day for women and two drinks per day for men.
Stress…Living in a constant state of stress promotes low-level chronic inflammation. Do what you can to reduce the stress factors in your life, and consider taking up a practice such as meditation or yoga, both of which are shown to reduce biomarkers for inflammation.
It’s beyond the scope of this article to provide a comprehensive list of all the different medications used to treat inflammation and autoimmune diseases. But the following categories of drugs give a sense for how rich this ever-evolving field is.
Antihistamines…Histamines are immune substances responsible for many of the symptoms of allergic reactions. Antihistamines bind to histamine receptors in cells to block their action. Examples…azelastine, fexofenadine, and loratadine.
Biologics and monoclonal antibodies…Genetically engineered molecules derived from organisms such as plants, animal cells, or microorganisms, designed to target specific pro-inflammatory proteins. Examples…adalimumab, omalizumab, and mepolizumab.
Bronchodilators…Inhaled medications to relax and open the airways in people with asthma. Examples…albuterol, ipratropium, and theophylline.
Corticosteroids…Synthetic steroids designed to mimic the body’s cortisol hormone, which modulates the immune response. Examples…cortisone and prednisolone.
Disease-Modifying Anti-Rheumatic Drugs (DMARDs)…These drugs are prescribed for the autoimmune diseases rheumatoid arthritis and lupus. Their purpose is to limit damage to the joints. Examples…methotrexate (Trexall) and hydroxychloroquine (Plaquenil).
Immunosuppressants…Medications that dampen the immune response to lower inflammation. Examples…azathioprine and cyclosporine.
Immunotherapy… “Allergy shots” that gradually introduce small amounts of allergens to desensitize the immune system.
Leukotriene inhibitors…Drugs that block the action of leukotrienes, inflammatory chemicals released by the immune system when an allergic substance is detected. Examples…montelukast and zileuton.
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)…Medications taken to reduce inflammation and pain, which come in over-the-counter and prescription versions. Examples…ibuprofen and naproxen sodium.
