. “If those spikes are there, you’ll have inflammation.”
What’s worse, the damage doesn’t end there. Mix insulin with sugar, and you’ve got a lethal combination. Why? When insulin interacts with your cells, they make cytokine molecules that create (you guessed it) more inflammation. By adding sugar to the mix, your body creates an “exponential amount of cytokines,” which Diana equates to dripping battery acid on your insides.
The trouble is, there are so many different pathways to inflammation, that protecting yourself isn’t easy. “If you have three doors that lead into your house and you lock two, a burglar can still get in,” says Diana. “It’s the same with inflammation.”
How to Fight It: Diet and Exercise
While this might seem overwhelming, there is a bright side to the story. Good old-fashioned diet and exercise can improve your chances of fighting inflammation, and the slew of health problems that could come with it. Here are just a few ways to maintain the balance.
Sweat more. Researchers from University College London found that even 2.5 hours of moderate exercise per week can lower markers of inflammation by 12 percent. And a recent Ohio State University study found that 12 weeks of a regular yoga practice reduced inflammation by 20 percent among breast cancer survivors.
Get low. A healthy diet can also help fight inflammation, and some foods are better than others at doing so. Generally, foods low on the glycemic index will have an anti-inflammatory effect, says Diana. That’s because they eliminate those spikes in insulin that create inflammatory cells.
Choose wisely. Berries, especially cherries, and cruciferous vegetables, like broccoli, are great anti-inflammatory options, says Diana. He also recommends salmon, high in omega-3 fatty acids, which the body turns into anti-inflammatory molecules. And foods high in antioxidants can be helpful by fighting free radicals that cause inflammation. Spices, like cinnamon, are also valuable because of they way they interact with a family of molecules specific to inflammation, called NF-κB, explains Diana. “NF-κB is the conductor of the inflammatory orchestra,” he says. “Cinnamon helps stop the conductor.”
The bottom line: There are many pathways that cause inflammation, but you can protect yourself. Simple lifestyle shifts, like knowing which foods have anti-inflammatory effects and making exercise a priority, can reduce the likelihood of suffering from it and its nasty effects.