Did you know that stress can make you more susceptible to infections and illness? Research conducted at the Ohio State University College of Medicine demonstrates that there’s a direct link between stress and inflammation in the body, as well as a way to mitigate these harmful effects and maintain good health when confronted with stressful situations.
How stress affects your body
In response to stress, the body releases inflammation-producing proteins known as proinflammatory cytokines (such as interleukin-6) to help deal with infectious pathogens and promote healing. However, excessive inflammation can lead to an increased risk of Alzheimer’s disease, Parkinson’s disease, arthritis, and type 2 diabetes.
Furthermore, experiencing feelings of anger or depression can exacerbate the production of proinflammatory cytokines. Studies have shown that those who provide care for a spouse with dementia, and therefore face constant stress, are subjected to a four-fold higher annual increase in serum interleukin-6 levels compared to individuals without such responsibilities.
To counteract the negative impacts of stress on one’s overall health, take a multi-faceted approach that incorporates an anti-inflammatory diet, the removal of toxins from your surroundings, and maintaining an active lifestyle.
Dietary tips to combat inflammation
- Incorporate omega-3 fatty acids: Consuming food high in omega-3 fatty acids, such as fish and walnuts, can help improve your mood while also soothing your immune system. Additionally, research suggests that a diet rich in omega-3 fatty acids may also reduce inflammation and lower your risk of chronic diseases, such as heart disease, cancer, and arthritis.
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Eat plenty of fruits and vegetables: Incorporating a wide variety of fruits and vegetables into your diet can provide essential nutrients that support overall wellness, including antioxidants that may help combat inflammation.
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Opt for whole grains: Choosing whole grains over refined grains can help stabilize blood sugar levels, which can help reduce inflammation in the body.
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Limit processed foods: Minimize the consumption of processed and fried foods, as they tend to be high in added sugars and unhealthy fats, both of which can contribute to increased inflammation.
Eliminate toxins from your environment
- Avoid insect sprays: Using insect sprays in your home can elevate your risk of allergies, asthma, and viral infections. Instead, consider natural alternatives for pest control or employ preventative measures to keep insects at bay.
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Minimize exposure to air pollution: Air pollution can contribute to inflammation and an array of health problems. Be mindful of the air quality in your surroundings, particularly when exercising outdoors, and invest in an air purifier for your home if necessary.
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Choose safer household products: Opt for non-toxic cleaning products and be cautious about the use of potentially harmful chemicals in your day-to-day routine, as exposure to such toxins can have detrimental effects on your health.
Include regular exercise in your routine
Incorporating moderate exercise into your daily life can help regulate your immune system and improve your emotional well-being. Engaging in calm, stress-relieving activities such as walking, yoga, or swimming can be particularly effective at reducing inflammation and supporting overall health.
Ultimately, by adopting a balanced approach that combines a healthy diet, toxin-reducing habits, and regular physical activity, you can counteract the detrimental effects of stress on your body and preserve your well-being amidst the chaos of daily life.
