Inflammation is the root cause of numerous health conditions, including high blood pressure, heart disease, pain, and Alzheimer’s. Surprisingly, a section of your brain, which can be partially controlled, is capable of either activating or stopping the inflammatory process. Duke and Stanford researchers have discovered that parts of your brain, specifically those activated during anger or anxiety, can increase levels of chemicals in your body that trigger inflammation.
The Link Between Emotions and Inflammation
Researcher Peter Gianaros explains that brain activity associated with negative emotions, especially when attempting to control these emotions, is linked to physical signs of heart disease risk. When evaluating participants’ brain activity, the researchers found that those who exhibited greater brain activation while attempting to control their negative emotions also had higher levels of a chemical called interleukin-6, which is a pro-inflammatory molecule. These participants also showed increased thickness in their carotid artery walls, indicating the development of atherosclerosis.
Gianaros suggests that the popular belief of emotions being linked to heart health might be accurate, with the underlying mechanism possibly residing in the brain regions responsible for regulating both emotions and inflammation.
Omega-3 Fatty Acids: A Nutritional Solution for Inflammation and Anxiety
Fortunately, omega-3 fatty acids offer a nutritional approach to both heart healing and anxiety relief while improving mood. Major mood disorders are often connected to both fatty acid deficiency and excessive inflammation. Recent research shows that increasing omega-3 fatty acid intake can counteract the effects of inflammation on mood. Omega-3s also provide several benefits for heart health, such as maintaining healthy cholesterol levels, ensuring a regular heart rhythm, and reducing inflammation.
Natural Sources of Omega-3 Fatty Acids
To optimize your omega-3 intake, aim for one gram per day. It’s important to consume as much of these essential nutrients as possible through whole, fresh foods like cold-water fish and eggs. If you choose to supplement, look for products with a high DHA (docosahexaenoic acid) content. DHA is an omega-3 fatty acid that your brain may not get enough of even from fish or regular fish oil.
Additional Foods to Combat Inflammation
In addition to omega-3s, there are many other powerful nutrients that can help you fight inflammation and improve overall health. Here are some additional inflammation-fighting foods to include in your diet:
- Green, leafy vegetables: Spinach, kale, and collard greens are high in vitamins and antioxidants that help combat inflammation.
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Berries: Blueberries, strawberries, and blackberries are rich in antioxidants called anthocyanins, which reduce inflammation.
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Nuts and seeds: Almonds, walnuts, and chia seeds are excellent sources of healthy fats and antioxidants that help fight inflammation.
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Olive oil: Olive oil, especially extra-virgin olive oil, is rich in monounsaturated fats and contains anti-inflammatory compounds called oleocanthal.
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Green tea: Green tea is packed with antioxidants called catechins, which have anti-inflammatory properties.
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Spices: Turmeric, ginger, and cinnamon have anti-inflammatory properties and can be easily incorporated into your meals.
Controlling your Emotions for Better Health
Incorporating these inflammation-fighting foods into your diet is only part of the equation. In order to effectively manage inflammation and improve your mental and physical health, it is crucial to also learn how to deal with negative emotions. Here are some suggestions on how to manage your emotions:
- Exercise regularly: Physical activity can help boost your mood and alleviate stress.
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Get enough sleep: Proper sleep is essential for emotional balance and stress reduction.
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Meditate or practice mindfulness: These practices can help you gain perspective on your thoughts and emotions, promoting emotional well-being.
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Connect with others: Establishing a strong support network can help you cope with negative emotions and reduce stress.
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Practice gratitude: Focusing on the positive aspects of life can help shift your mindset and reduce negative emotions.
By making changes in your diet, focusing on omega-3 fatty acids and inflammation-fighting foods, and learning how to manage your emotions effectively, you can significantly improve your heart and brain health, leading to a happier, healthier life.
