[lifestyle] Five free, easy ways to fight chronic inflammation

[ThunderStorm.]

 

Agrowing number of products and routines – such as red light masks and de-puffing regimens – claim to fight the signs of inflammation. Many nutritional methods have proven to help chronic inflammation, too – such as eating a vegetable-heavy Mediterranean diet or more whole grains and omega-3-rich fish.

But cost and access issues can get in the way of these solutions. Plus, they may not address a major root cause, as increasing evidence says chronic stress can induce chronic inflammation.

To prevent and manage chronic stress, more health professionals are offering “social prescriptions”, or referrals to non-medical, community-based, de-stressing activities. Often, these activities are free or the costs are covered by another party, like an insurer or local non-profit.

Dr Alan Siegel, executive director of non-profit Social Prescribing USA and a family physician at Kaiser Permanente in Oakland, has prescribed community walks, painting classes and museum visits to his patients for over two decades. “Whether somebody walks into my office with type 2 diabetes or depression, I’ve seen how social prescriptions can help patients truly heal and adopt healthier lifestyles in the long-term.”

More than 30 countries and a dozen US states have social prescribing programs, which have led to improved health and reduced pressure on healthcare.

But even without a doctor’s note or a thick wallet, anyone can engage in these scientifically backed anti-inflammatory activities.

What is inflammation?

Inflammation – the body’s evolutionary response to infection, injury, or other threats – has been a trending topic in the health world. Some scientists have even called inflammation “the cause of all diseases”. But what actually causes inflammation, and what fights it?

In some contexts, inflammation is good. When the body faces an acute threat – say, an ear infection or a sprained ankle – it responds with acute inflammation, an immune system process marked by fever, swelling and pain in the affected area.

But in the face of chronic threats – say, from trauma or job stress – acute inflammation can also become chronic, and the immune, stress and cardiometabolic responses can become dysregulated. Research links chronic inflammation with low mood, cognitive impairment, cardiovascular risks and a range of mental health conditions including depression and dementia.

Spend time in nature

Forest-bathing – engaging in natural environments with all five senses – is a known wellbeing booster. But according to Dr Qing Li, professor of clinical medicine at Nippon Medical school in Tokyo, forest bathing can also help support healthy functioning of the Hypothalamic-Pituitary-Adrenal (HPA) axis, a key player in controlling the stress and inflammation response.

“Forest environments can promote relaxation and activate the parasympathetic nervous system, which is responsible for the ‘rest and digest’ functions,” says Dr Li. It can also reduce activity in the sympathetic nervous system, which is responsible for the “fight or flight” responses. By helping to prevent and manage stress, forest bathing can also help prevent and manage chronic inflammation.

 

 

https://www.theguardian.com/global/2025/jul/22/how-to-fight-chronic-inflammation-free