Janet Lord, Professor of Immune Cell Biology at Birmingham University, shares the top tips to reduce inflammation. They discuss the link between inflammation and age-related diseases, the benefits of exercise, the PrediMed study, the importance of fruits and vegetables, the Simpson index, and lifelong exercise with a Mediterranean plus diet.
Regular movement produces immune hormones that reduce inflammation.
Reducing calorie intake or incorporating fasting can promote longevity and reduce age-related diseases.
Managing stress through exercise, deep breathing, and social connections reduces inflammation and supports a balanced immune system.
Deep dives
Tip 1: Avoid Prolonged Sitting and Stay Active
Prolonged sitting is linked to inflammation and age-related diseases. The body benefits from regular movement, which produces immune hormones that educate the immune system to be less inflammatory. To counteract the negative effects of sitting, it is recommended to not sit for more than an hour at a time and incorporate physical activity throughout the day.
Tip 2: Consider Caloric Restriction or Fasting
Reducing calorie intake by approximately 20-30% or incorporating periods of fasting has been shown to promote longevity and reduce age-related diseases. Caloric restriction stimulates processes in the body that eliminate damaged tissues and reduce inflammation. Studies have demonstrated positive effects on aging and health span in animals, and although research is limited in humans, encouraging results have been seen in studies focused on caloric restriction and intermittent fasting.
Tip 3: Manage Stress Levels
Chronic stress triggers the release of stress hormones like cortisol, which can suppress the immune system and lead to inflammation. As individuals age, their ability to produce counter-stress hormones decreases, emphasizing the importance of stress management. Strategies like regular exercise, deep breathing exercises, and maintaining a strong social network can help reduce stress levels and promote a balanced immune system.
Tip 4: Follow a Mediterranean Plus Diet
Adopting a Mediterranean diet, high in fruits, vegetables, fish, and pulses, has been associated with reduced inflammation and lower risks of age-related diseases. Adding daily berries and nuts to this diet provides additional benefits. Berries contain antioxidants and compounds like fisetin, which can eliminate senescent cells and reduce inflammation. The Mediterranean diet, along with berries and nuts, contributes to overall health and helps maintain a diverse and healthy microbiome.
Tip 5: Emphasize Lifelong Exercise
Regular physical activity, such as walking, running, swimming, or cycling, is essential for maintaining optimal health and reducing inflammation. Exercise has been shown to positively impact stress levels, cardiovascular health, muscle strength, and immune system function. Engaging in lifelong exercise can help delay the aging process, improve overall well-being, and minimize the risk of age-related diseases.
In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well.
In this Inflammation Special, we hear from Janet Lord, who is Professor of Immune Cell Biology at the Institute for Inflammation and Ageing at Birmingham University.
We hear the top tips that Professor Lord swears by to reduce the damaging effects of inflammation on our body. How can simply moving your muscles make anti-inflammatory chemicals? Why could how much you eat be important? And what should you be eating to help reduce inflammation?
And as this is a Just One Thing special, we'll end each interview by asking Professor Lord for the one single-most effective health hack to reduce inflammation.
Producer: Dom Byrne
Production Manager: Maria Simons
Exec Producer: Zoe Heron
Specially composed music by Richard Atkinson (Mcasso)
A BBC Studios production for BBC Sounds / BBC Radio 4.
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