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Lifestyle interventions associated with decreased inflammation levels

Updated: Aug 30

Below you will find lifestyle interventions from the scientific literature that are associated with decreased inflammation levels, but how each of these impacts you personally will vary. So, feel free to choose from this list or choose something else you have been meaning to implement and see what type of impact it has on you.

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.

Nutrition

  • Anthocyanin containing berries (e.g. blueberry, cranberry) Xu, Lin, et al. "Anthocyanins, anthocyanin-rich berries, and cardiovascular risks: Systematic review and meta-analysis of 44 randomized controlled trials and 15 prospective cohort studies." Frontiers in nutrition 8 (2021). (Link)

  • Tart Cherries Gholami, Ali, et al. "The beneficial effect of tart cherry on plasma levels of inflammatory mediators (not recovery after exercise): A systematic review and meta-analysis on randomized clinical trials." Complementary Therapies in Medicine 68 (2022): 102842. (Link)

  • Apples Zhu, Xiaoqing, et al. "Apple or apple polyphenol consumption improves cardiovascular disease risk factors: a systematic review and meta-analysis." Reviews in Cardiovascular Medicine 22.3 (2021): 835-843. (Link)

  • Cinnamon Zhu, Changyou, et al. "Impact of cinnamon supplementation on cardiometabolic biomarkers of inflammation and oxidative stress: A systematic review and meta-analysis of randomized controlled trials." Complementary Therapies in Medicine 53 (2020): 102517. (Link)

  • Cinnamon Vallianou, Natalia, et al. "Effect of cinnamon (Cinnamomum Zeylanicum) supplementation on serum C-reactive protein concentrations: A meta-analysis and systematic review." Complementary Therapies in Medicine 42 (2019): 271-278. (Link)

  • Curcumin (found in turmeric) Ferguson, Jessica JA, Kylie A. Abbott, and Manohar L. Garg. "Anti-inflammatory effects of oral supplementation with curcumin: A systematic review and meta-analysis of randomized controlled trials." Nutrition Reviews 79.9 (2021): 1043-1066. (Link)

  • Garlic Taghizadeh, Mohsen, Zahra Hamedifard, and Sadegh Jafarnejad. "Effect of garlic supplementation on serum C‐reactive protein level: A systematic review and meta‐analysis of randomized controlled trials." Phytotherapy research 33.2 (2019): 243-252. (Link)

  • Garlic Darooghegi Mofrad, Manije, et al. "Garlic supplementation reduces circulating C-reactive protein, tumor necrosis factor, and Interleukin-6 in adults: a systematic review and meta-analysis of randomized controlled trials." The journal of nutrition 149.4 (2019): 605-618. (Link)

  • Ginger Morvaridzadeh, Mojgan, et al. "Effect of ginger (Zingiber officinale) on inflammatory markers: a systematic review and meta-analysis of randomized controlled trials." Cytokine 135 (2020): 155224. (Link)

  • Magnesium Supplement Mazidi, Mohsen, Peyman Rezaie, and Maciej Banach. "Effect of magnesium supplements on serum C-reactive protein: a systematic review and meta-analysis." Archives of Medical Science 14.4 (2018): 707-716. (Link)

  • Mediterranean Diet Schwingshackl, L., and G. Hoffmann. "Mediterranean dietary pattern, inflammation and endothelial function: a systematic review and meta-analysis of intervention trials." Nutrition, Metabolism and Cardiovascular Diseases 24.9 (2014): 929-939. (Link)

  • Olive Oil Schwingshackl, Lukas, Marina Christoph, and Georg Hoffmann. "Effects of olive oil on markers of inflammation and endothelial function—a systematic review and meta-analysis." Nutrients 7.9 (2015): 7651-7675. (Link)

  • Strawberry Gao, Qi, et al. "Effects of strawberry intervention on cardiovascular risk factors: a meta-analysis of randomised controlled trials." British Journal of Nutrition 124.3 (2020): 241-246. (Link)

  • Vegetarian Diet Craddock, Joel C., et al. "Vegetarian-based dietary patterns and their relation with inflammatory and immune biomarkers: a systematic review and meta-analysis." Advances in Nutrition10.3 (2019): 433-451. (Link)

Exercise

  • Resistance Training Costa, Rochelle Rocha, et al. "Effect of strength training on lipid and inflammatory outcomes: systematic review with meta-analysis and meta-regression." Journal of Physical Activity and Health 16.6 (2019): 477-491. (Link)

  • Exercise in General Hammonds, Tracy L., et al. "Effects of exercise on c-reactive protein in healthy patients and in patients with heart disease: A meta-analysis." Heart & Lung 45.3 (2016): 273-282. (Link)

  • Exercise in General Fedewa, Michael V., Elizabeth D. Hathaway, and Christie L. Ward-Ritacco. "Effect of exercise training on C reactive protein: a systematic review and meta-analysis of randomised and non-randomised controlled trials." British journal of sports medicine 51.8 (2017): 670-676. (Link)

  • Aerobic Exercise Zheng, Guohua, et al. "Effect of aerobic exercise on inflammatory markers in healthy middle-aged and older adults: a systematic review and meta-analysis of randomized controlled trials." Frontiers in aging neuroscience 11 (2019): 98. (Link)

Sleep

  • Sleep Disturbance and Duration Irwin, Michael R., Richard Olmstead, and Judith E. Carroll. "Sleep disturbance, sleep duration, and inflammation: a systematic review and meta-analysis of cohort studies and experimental sleep deprivation." Biological psychiatry 80.1 (2016): 40-52. (Link)

  • Sleep Duration Grandner, Michael A., et al. "Sleep duration, cardiovascular disease, and proinflammatory biomarkers." Nature and science of sleep 5 (2013): 93. (Link)







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