A recent study has found that 18% of British individuals report experiencing chronic inflammation, a condition characterized by slow, long-term inflammation lasting several months to years. The severity and effects of chronic inflammation can vary depending on the cause of the injury and the body’s ability to repair and overcome the damage.

In addressing chronic inflammation, Miriam Ferrer, PhD at FutureYou Cambridge, suggests several steps that individuals can take in addition to prescribed medical treatments. Award-winning pharmacist and nutritionist Aidan Goggins shares his top tips for reducing inflammation:

1. Chew gum more often: Regular chewing of xylitol-based sugar-free gum has been found to have potent effects against gingival inflammation, which can lead to general inflammation in the body.
2. Don’t sleep more than 10 hours per night: Studies indicate that sleeping more than 10 hours a night can exacerbate inflammation, while seven to nine hours is considered the optimal amount of sleep.
3. Add a little spice to your diet: Research has shown that frequent consumption of spicy foods can lower the risk of death from disease or infection by 14% compared to those who eat them less than once a week.
4. Drink more coffee: Coffee has been found to actively combat inflammation, as it is rich in bioactive ingredients that neutralize free radicals and diminish inflammation.
5. Laugh more often: Laughter has been identified as a potent anti-inflammatory, with studies showing that 20 minutes of laughter triggered by comedy can reduce a common inflammation marker. Laughter is associated with a greater reduction in cortisol levels, which is beneficial as higher cortisol is linked to fatigue, high blood pressure, weight gain, and acne.
6. Keep consistent routines: Disturbing the body’s natural 24-hour sleep cycle can contribute to inflammation, emphasizing the importance of maintaining consistent routines.

By incorporating these steps into their daily lives, individuals may be able to reduce chronic inflammation and improve their overall well-being.