TIPS TO TACKLE INFLAMMATION

1 Practise deep breathing: Research shows that mindfulness and meditation exercises dampen down the genes responsible for inflammation, implying that the mind can be trained to control the inflammatory response. Mind-body therapies, like yoga or t’ai

2 chi, that include breathing techniques may help. Make healthy sleep a priority: Sleep disturbances are associated with increases in markers of inflammation, and insomnia has been associated with increased 3 risk of inflammatory disease and mortality.

An anti-inflammatory diet is linked to lower risks of dying from cardiovascular causes and cancer in particular. Antiinflammatory foods include fruit and veggies, nuts and fatty fish like salmon and mackerel. Pro-inflammatory foods include processed and fried foods, refined carbs and sugary snacks. Some swear by intermittent fasting (IF) and the use of probiotics and fish oil supplements. But consult your GP as some supplements can affect certain medications and conditions, and 4 IF isn’t recommended for everyone.

Exercise: Just one session of moderate exercise, like brisk walking for 20 minutes, 5 has an anti-inflammatory effect. Maintain a healthy body weight: Body fat is inflammatory, and overweight people tend to have higher blood levels 6 of cytokines and CRP.

De-stress: In The Inflamed Mind,

Professor Bullmore warns that ‘a stressful life event throws a rock in the pond of the immune system, causing major changes in how all the different types of immune cells are 7 working and interacting with each other’. Osteopathy, physiotherapy & massage support healthy functioning of the immune system (though caution is recommended if you’re pregnant or suffer from a medical condition). There’s increasing interest in the value of massage or stimulation: bioelectric devices that are positioned in the outer ear to stimulate the vagus nerve and subdue 8 inflammatory signals are being developed. Stop smoking, or never smoke: There’s considerable evidence linking 9 smoking to inflammation. Enough said. Singing, humming, chanting or gargling can help tone the 10 vagus nerve.

Saunas may help to reduce inflammation levels, and exposure to cold has been found to induce an anti-inflammatory response in fat tissue – although findings seem to be mixed. ✤