The Power of Prevention: Stop Chronic Disease Before It Starts

“Inflammaging” — the chronic, low-grade inflammation that increases with age — was once considered an inevitable part of growing older. But new research shows that it’s largely driven by our modern lifestyles and you can take steps to prevent it.

“Chronic inflammation is more a product of our lifestyle and environment, and there is much we can do to reduce inflammation and the diseases that can come with it,” said Sridhar Vijayasekaran, MD, with Samaritan Cardiology.

Over time, chronic inflammation can quietly damage tissues and organs, contributing to conditions like heart disease, diabetes, arthritis and Alzheimer’s. It’s often triggered by factors such as poor diet, stress, lack of exercise and exposure to environmental toxins.

“Habits like smoking, physical inactivity and unmanaged stress promote inflammation, cause damage to the body and accelerate aging,” Dr. Vijayasekaran said.

Symptoms of chronic inflammation can include brain fog or memory issues, joint pain or stiffness, digestive problems like bloating or constipation, persistent fatigue or low energy, headaches, weight gain or difficulty losing weight.

The good news? You can take action to reduce inflammation and protect your health.

Prevent Chronic Inflammation

Get enough quality sleep – Aim for seven to nine hours per night.

Eat an anti-inflammatory diet – The Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, nuts, seeds and healthy fats like olive oil.

Avoid processed and refined foods – Limit fried foods, trans fats, added sugars and alcohol.

Maintain a healthy weight – Excess body fat can fuel inflammation.

Exercise regularly – Moderate activity like walking, swimming or cycling helps regulate immune responses.

Stay hydrated – Water supports cellular health
and detoxification.

Limit exposure to environmental toxins – Choose safe household products, avoid air pollution when possible and do not smoke or vape.

Manage stress – Practices like mindfulness, yoga and deep breathing can lower stress hormones that trigger inflammation.

Get regular dental cleanings – Oral health is closely linked to systemic inflammation.

“Taking these steps to prevent chronic inflammation will help you avoid or manage chronic disease and maintain your best possible health,” Dr. Vijayasekaran said.

Talk with your health care provider about ways to reduce inflammation and learn more about the Mediterranean diet at samhealth.org/Mediterranean.