How nutrition, exercise, sleep and stress may impact inflammation
Nutrition
There are multiple ways by which food impacts inflammation. For example, having a balance of more “bad” foods (e.g., ultra-processed foods, refined grains) vs. “good” foods (e.g., fruits, vegetables, fiber-rich foods) can change the gut microbiome leading to intestinal permeability and epigenetic changes (changes to how your genes work [What is Epigenetics? | CDC]) in the immune system, causing systemic chronic inflammation.
“Bad food” can have a negative impact in a variety of ways - for example, high glycemic index foods, which can be found in ultra-processed foods, can increase oxidative stress (when there are more (bad) free radicals than (good) antioxidant defenses in your body [What is oxidative stress?] ) and activate inflammatory genes .“Good” foods help in a variety of ways - for example, omega 3 fatty acids are thought to be precursors to molecules that resolve inflammation and impact the expression of genes involved in inflammation.
In addition, nutrition can impact obesity. Obesity can cause excess adipose tissue, which can release a variety of pro-inflammatory molecules.
Exercise
One way exercise may reduce inflammation is that exercise and, in particular, muscle contraction may release proteins into the blood that can systemically reduce inflammation.
In addition, exercise can help reduce obesity, which in and of itself drives inflammation. In fact, exercising and lowering BMI lowers hsCRP levels more than just exercise alone.
Sleep
There are a few theories on how sleep impacts inflammation. In one theory, when sleep is restricted, blood pressure doesn’t drop as it is supposed to and may trigger blood vessel walls that activate inflammation. Another theory is that sleep deprivation changes the body’s stress response system. Yet another theory is that a sleep shortfall may reduce the efficacy of the brain’s cleaning system (glymphatic system), which typically clears built up beta-amyloid protein. Build up of this protein can lead to inflammation (as well as worse deeper, non-REM slow-wave sleep and a decreased ability to consolidate memories).
Chronic Stress
Chronic stress and psychological stressors (like a high demand/low control job) can disrupt the body’s ability to downregulate inflammatory activity, leading to systemic chronic inflammation.
BE GOLDEN DOES NOT PROVIDE MEDICAL SERVICES OR ADVICE.
The information, including but not limited to text, graphics, images and other material contained on Be Golden's website and provided through Be Golden's products and services are for informational purposes only. Be Golden's products and services have not been evaluated by the U.S. Food and Drug Administration. No information on Be Golden's website or provided through Be Golden's products or services (a) contain or constitute, and should not be interpreted as, medical advice or opinion; and (b) are intended to diagnose, treat or cure disease. We specifically disclaim any express or implied warranties or merchantable quality, performance, suitability or merchantability of fitness for any particular usage, application or purpose of any laboratory tests arranged for you or test kits provided to you. No information on Be Golden's website or provided through Be Golden's products or services are a substitute for professional medical advice, diagnosis or treatment, and your use of Be Golden’s products or services does not create any provider-patient relationship. Always seek the advice of your physician or another licensed health care provider with any questions you may have regarding your health and before undertaking a new regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on Be Golden's website or through Be Golden's products or services. If you think you have a medical emergency, call 911.
Certain content provided on this website include links to third party websites (“Third-Party Websites”). We have no control over the content or performance of Third-Party Websites, and Be Golden does not represent, warrant or endorse any Third-Party Website, or the accuracy, fitness, lawfulness or quality of the information or material available through Third-Party Websites. Be Golden disclaims, and you agree to assume, all responsibility and liability for any damages or other harm resulting from your use of or reliance on, any content, advertisements or other resources available on any Third-Party Websites, regardless of whether we directly or indirectly link to such content, advertisement or other resources.