Mastering Inflammation: Expert Tips for a Healthier Life

In today’s fast-paced world, avoiding inflammation can be a challenge. However, with the right strategies, managing it effectively is within reach. Here’s how you can take control of your health and well-being.

The Journey of Tonya Horton

Before her diagnosis of osteoarthritis, Tonya Horton led a busy life as the executive vice president of central operations of education at the nonprofit New Teacher Project. Her days were filled with frequent travel and daily workouts. In 2017, she noticed persistent knee pain after her exercises, which led her to consult a general practitioner and eventually an orthopedist. The diagnosis was osteoarthritis.

Now, at 51, Horton manages her condition with a combination of Celebrex, a nonsteroidal anti-inflammatory drug (NSAID), physical therapy, regular exercise including yoga, and acupuncture. She uses an app to track her symptoms and mood, emphasizing the need to be more intentional in her daily life.

Understanding Inflammation

Inflammation is the body’s response to an invasion or disruption in normal tissue functioning. According to Dr. Anca Askanase, director of the Columbia University Lupus Center, it involves the infiltration of immune cells into various locations. This process is implicated in a wide range of conditions, from heart disease to gastrointestinal problems.

Research over the past 10 to 15 years has shown that inflammation plays a role in conditions like obesity, heart disease, and Alzheimer’s disease. As our understanding of autoimmune and inflammatory diseases deepens, we realize that these conditions affect the entire body, not just specific organs or tissues.

Prevention Strategies

Dr. J. Michelle Kahlenberg, assistant professor for the Division of Rheumatology at the University of Michigan Medical School, recommends the following lifestyle changes to help prevent chronic inflammatory disease:

Diet: Reduce intake of simple carbohydrates, high-fat foods, and processed foods. As Kahlenberg advises, “If your grandmother didn’t recognize it as food, don’t eat it.”
Exercise: Regular physical activity has anti-inflammatory effects. Aim to stay active and avoid a sedentary lifestyle.
Sun Exposure: Avoid excessive sun exposure, as it can be a risk factor for autoimmune diseases.
Smoking: Smoking introduces harmful chemicals into the body, irritating the immune system and causing inflammation.
Sleep: Ensure you get enough sleep, as there is a strong connection between brain signals and the body’s inflammatory response.

It’s important to note that while lifestyle changes can help, they are not a cure-all. Patients should work with their doctors to find the best balance of pharmacological and holistic treatments.

Inflammation’s Effect on Women

Most autoimmune diseases, which are often associated with inflammatory symptoms, have a female bias. Lupus, for example, affects about 9 out of 10 women. This discrepancy is not fully understood, but it is believed that women’s genes may be activated differently than men’s.

For women diagnosed with inflammatory conditions, Horton recommends researching the disease and its impact on women. Building a community and connecting with advocacy organizations, such as the Arthritis Foundation, can also be beneficial. “And be your own advocate,” she advises.