5 Habits That May Help Reduce Chronic Inflammation, According to Experts

Chronic inflammation, a natural immune response that becomes harmful over time, is linked to conditions such as arthritis, lupus, inflammatory bowel disease, and cardiovascular disease, according to the National Institutes of Health (NIH).

Jim LaValle, a clinical pharmacist and metabolic medicine expert, explained that inflammation can be influenced by factors beyond injury or infection, highlighting the gut-immune-brain connection—the communication between gut microbes, the immune system, and the central nervous system—as a key pathway.

He identified five lifestyle habits that can help manage chronic inflammation:

Managing Stress

Elevated cortisol levels, a hormone released during stress, can disrupt the body's chemistry and negatively impact the gut-brain connection. Chronic stress can also increase intestinal permeability, a condition sometimes referred to as "leaky gut," potentially exacerbating digestive issues like irritable bowel syndrome.

![Middle-aged man fatigued]( "Stress can "wreak havoc on your chemistry," the expert warned.")

Monitoring Food Triggers

Diets high in sugar, fat, and ultraprocessed foods can negatively affect gut health. Paying attention to foods that trigger symptoms like bloating, rashes, or discomfort may help identify sensitivities or intolerances. While not directly discussed by LaValle in this context, certain medications, such as antibiotics, can also alter the gut microbiome.

Maintaining Blood Sugar Levels

Keeping blood sugar levels within a healthy range is crucial for managing inflammation. Conditions like diabetes and insulin resistance are often associated with chronic inflammation. Research suggests that GLP-1 medications, used for type 2 diabetes and obesity, may possess anti-inflammatory properties, and scientists are exploring their broader health benefits.

Awareness of Environmental Exposures

The "exposome," which encompasses all environmental exposures throughout a person's life, can influence inflammation and chronic disease risk. Emerging research indicates that exposures to substances like microplastics, certain chemicals, metals, and pesticides may impact weight, blood sugar regulation, and overall health.

Avoiding Overtraining

While regular exercise is beneficial, intense workouts without sufficient recovery can increase bodily stress. LaValle cautioned that insufficient recovery during strenuous training might lead to elevated cortisol and contribute to silent inflammatory signaling.

Individuals concerned about chronic inflammation or experiencing persistent symptoms should consult a healthcare professional to determine the cause and appropriate treatment.