Inflammation is a healthy response to injury or infection that helps your body fight off the problem and heal itself. But chronic inflammation should never be ignored. It has been known to lead to heart disease, diabetes, cancer, and many other serious health conditions.
Studies have recently discovered that intermittent fasting can reduce inflammation in the body by decreasing oxidative stress in cells. This explains why fasting has been found to improve symptoms associated with inflammatory bowel disease, autoimmune diseases, and heart disease.
Research has also demonstrated that intermittent fasting may reduce chronic inflammation by blocking the release of pro-inflammatory monocytes into the bloodstream. This could potentially result in fewer levels of pro-inflammatory cytokines which could otherwise lead to serious health complications.
To learn more about the role of fasting in reducing inflammation in the body, continue reading.
What Is Inflammation?
Inflammation is an essential response of your immune system to injury or infection. Without inflammation, wounds would not heal properly, and infections could become hazardous.
There are two primary types of inflammation: acute and chronic. Acute inflammation occurs immediately after an injury or infection and lasts for a short time. It involves your body’s natural responses to an irritant, such as increased blood flow and the release of chemicals called cytokines that stimulate your immune system.
Chronic inflammation, on the other hand, is slow and long-term. It lasts for a prolonged period of time, i.e., months to years. To reduce inflammation, the best approach is to address its underlying cause.
Inflammation can also be caused by allergies or other autoimmune disorders. When your immune system mistakenly attacks normal tissue, it can lead to chronic inflammation and other health complications.
There are ways to reduce inflammation, such as quitting smoking, restricting alcohol consumption, eating nutritious foods, and getting plenty of sleep. Additionally, taking vitamins and supplements, as well as practicing mindfulness or meditation, may be beneficial.
What Causes Inflammation in the Body?
When you become injured or sick, your body produces inflammatory chemicals which help your immune system combat the illness. They also trigger other protective processes like the dilation of blood vessels to improve circulation and send immune cells to heal the area.
Inflammation is essential in the fight against infection or injury, but too much can have a detrimental effect on your health and quality of life. That’s why it’s essential to understand the causes of inflammation in the body.
Here are the most common causes of inflammation in the body.
- Injury or infection
- Acute bronchitis, appendicitis, and other illnesses
- Ingrown toenail
- Sore throat from a cold or flu
- Sensitivity
- Physical trauma or wound
- Autoimmune disorders
- Exposure to toxins, like pollution or industrial chemicals
- Persistent acute inflammation
- Auto-inflammatory diseases
How Intermittent Fasting Can Help Lower Inflammation?
Intermittent fasting has become a widely accepted health trend in recent years due to its potential to reduce inflammation. Many are turning to intermittent fasting as a way to reduce inflammation levels, and studies suggest it may be just as effective as some prescription medications.
Intermittent fasting can help to reduce inflammation by blocking certain pathways that trigger it. It particularly targets key cellular growth pathways like IGF-1, which has been linked to aging and other health issues; additionally, AKT and PI3K proteins are inhibited, which leads to the activation of FOXO factors.
Blocking these pathways can reduce your body’s sensitivity to allergens and other environmental toxins. These pollutants can cause your immune system to overreact and produce excessive inflammation. Fasting also helps to reduce the release of monocytes (pro-inflammatory cells) in blood, which are responsible for inflammation.
Fasting can also have the added advantage of encouraging autophagy, a natural process that breaks down damaged or unwanted cells in your body. While these dead or useless cells may clog up your system and cause inflammation, encouraging autophagy helps your body rid itself of them without further damaging itself.
These processes are essential for re-establishing normal cellular function, so your body can heal itself. This is especially crucial when dealing with conditions that affect the immune system, such as rheumatoid arthritis and psoriatic arthritis.
Tips To Reduce Inflammation in Your Body
Here are some effective tips you can follow to reduce inflammation in your body.
1. Eat a Healthy Diet
Inflammation is the body’s response to injury or infection. While inflammation serves a beneficial purpose, too much can have detrimental effects. Combating inflammation with a nutritious diet that includes fruits, vegetables, whole grains, beans, nuts, and fatty fish is the best way to go.
These foods are packed with antioxidants which help combat free radicals caused by oxidative stress as well as other sources of inflammation. Antioxidants are essential for your body as they shield cells from damage, decreasing inflammatory molecules in your bloodstream.
2. Exercise Regularly
Exercising regularly is one of the most beneficial things you can do for your health. Not only will it keep you fit and healthy, but it can also improve mood and energy levels as well as lower inflammation. Regular physical activity can stimulate the immune system, which helps to produce an anti-inflammatory cellular response. However, you should begin slowly and gradually increase the duration and number of workouts. You can start with just 20 minutes of walking or swimming.
3. Drink Plenty of Water
One of the most efficient ways to reduce inflammation in your body is by drinking plenty of water. This hydrating beverage is essential for supporting digestion, flushing toxins from your system, supporting optimal kidney function, and keeping a balanced level of fluids throughout the day. Make it a habit of drinking eight cups of water daily, and add fruit or lemon juice for extra enjoyment.
4. Practice Relaxation
Relaxation is an invaluable tool that can help you cope with stress, enhance your well-being and reduce inflammation in the body. Meditation has long been known to be beneficial for people suffering from chronic illnesses, particularly inflammatory ones such as asthma and arthritis. This could be because meditation lowers cortisol levels, the body’s stress hormone, which may lower inflammation markers after exposure.
Conclusion
Our bodies produce inflammation as part of their natural defense mechanism to heal and protect ourselves. But chronic inflammation can lead to numerous illnesses and diseases like heart disease, diabetes, cancer, arthritis, and autoimmune disorders. Fasting can have an incredibly positive effect on these conditions. Intermittent fasting is a flexible option that you can try for as long or short of a period as desired.
Studies show that intermittent fasting reduces the release of “monocytes,” i.e., pro-inflammatory cells, which leads to inflammation. Apart from fasting, you can also eat a nutritious diet that includes fruits, vegetables, whole grains, lean proteins, and nuts/seeds to combat inflammation.