Inflammation can be pretty destructive. It’s linked to a myriad of illnesses, such as heart disease, arthritis, and memory loss. But the good news is, there are three quick, simple methods you can use to start reducing the damage right now before it wreaks havoc on your body.
The Immune System and Inflammation
Your immune system is designed to protect your body from harmful invaders like microbes that can cause illness. But sometimes, things go awry, and an inflamed immune system attacks the very body tissues it’s supposed to be defending. When this happens, long-term, devastating inflammation can be extremely difficult to eliminate.
Luckily, researchers at Yale have discovered that certain activities — specifically fasting, a low-carb diet, or intense exercise — can prompt your body to produce a natural substance that quells inflammation. This substance, called β-hydroxybutyrate (BHB), has the power to halt the inflammatory actions of a protein called NLRP3.
The Inflammasome and Chronic Illnesses
NLRP3 interacts with a set of proteins known as the inflammasome, which play a vital role in causing inflammatory damage in several diseases, including Alzheimer’s disease, type 2 diabetes, atherosclerosis, and autoimmune diseases.
During the Yale study on laboratory animals and human immune cells, researchers observed how macrophages — immune cells that participate in inflammation — respond to the chemical environment created in the body during fasting, a low-carb diet, or extreme exercise.
These findings are significant because endogenous metabolites like BHB that block the NLRP3 inflammasome could be relevant against many inflammatory diseases, including those where there are mutations in the NLRP3 genes.
So now, it’s up to you to choose which of these methods — fasting, low-carb diet, or intense exercise — you want to incorporate into your lifestyle to protect your body from inflammation.
Fasting: A Reset for the Body
Fasting can do wonders for your body, but it doesn’t mean you have to starve yourself completely. Intermittent fasting, which involves cycling between periods of eating and not eating, has gained popularity as a proven way to reduce body fat and improve overall health. According to the Harvard Health Blog, “Intermittent fasting has been shown to help improve weight loss, and in some cases, it can help you break through weight loss plateaus. It has also been proven to help reduce body fat while preserving muscle mass.”
Low-Carb Diet: A Focus on Quality Foods
A low-carb diet doesn’t necessarily mean giving up all your favorite foods; it just means focusing on consuming healthier, more nutrient-dense options. According to the Mayo Clinic, “A low-carb diet can help you lose weight and improve health. The focus should be on eating quality, nutrient-dense foods and reducing empty calories from sugar and refined grains.” Some examples of low-carb foods include leafy greens, lean meats, fish, nuts, seeds, and healthy fats like avocado.
Exercise: Challenging Your Body
Intense exercise isn’t for everyone, but if you’re up for the challenge, it can do wonders for your health. High-intensity interval training (HIIT) workouts, which involve short bursts of intense activity followed by periods of rest, are great for those looking to incorporate this kind of exercise into their routine. The American Council on Exercise states, “Research shows that HIIT workouts can improve cardiovascular fitness, increase calorie burn, and help maintain or build muscle.”
Incorporate All Three for Maximum Benefits
While the choice is yours, why not try incorporating all three of these inflammation-fighting methods into your lifestyle? You may find that your body responds best to a combination of fasting, a low-carb diet, and intense exercise. Plus, by taking a multi-faceted approach, you’ll be creating a well-rounded, healthier lifestyle that will not only help you fight inflammation but also keep you feeling your best.
