Can we reduce inflammation in the body with our emotions?

Can positive emotions improve your overall health and reduce your risk of getting sick? According to a recent study, the answer is yes. Certain emotions reduce inflammation, thus decreasing your chances of becoming ill.

Previous studies have established a link between positive emotions, levels of happiness, and inflammation in the body. A new study published in the journal "Emotion" reveals that individuals experiencing varying numbers of positive emotions have reduced systemic inflammation, thus lowering their risk of developing chronic diseases.1)

Considering that inflammation is the underlying cause of many diseases, it is clear that this will have more far-reaching consequences, especially as we age.

Now let's briefly look at the content of this study. Researchers asked 175 participants, aged between 40 and 65, to record their emotional states for 30 days. Participants described how often and to what extent they felt these emotions over the 30 days using 32 different emotional patterns. 16 positive emotional states, such as excited, proud, joyful, etc., and 16 negative emotional states, such as irritable, lethargic, or sad, were noted within the scope of the study. Six months later, each participant's inflammation markers were tested and blood samples were taken.

The results surprised the researchers. On a daily basis, individuals experiencing 16 positive emotional states—such as enthusiastic, engaged, determined, excited, cheerful, inspired, attentive, active, strong, proud, caring, happy, relaxed, joyful, peaceful, and calm—had lower levels of inflammation compared to the rest of the group. This conclusion was reached taking into account other factors such as participants' body mass index, demographic characteristics, and health status.

The same study showed that even those who experienced these positive emotions for very short periods had lower levels of inflammation. Variety of positive emotions, rather than simply feeling happy, was more effective in reducing inflammation.

In this case, you might automatically assume that people experiencing a wide variety of negative emotional states would have very high levels of inflammation. Interestingly, that's not exactly the case. Because the variety in emotional states only applies when positive emotions are involved.

So, what exactly is this variety of emotions that reduces inflammation and lowers our risk of developing chronic disease? According to researchers, experiencing a wide range of emotions isn't limited to just positive ones. For example, feeling calm or relaxed also positively impacts our physical and mental health. This prevents a single emotion from dominating an individual's emotional life for an extended period. In other words, avoiding getting stuck in one emotional state, even a positive one, helps us stay healthy.

Therefore, while the first study addresses the independent roles of positive and negative emotions on inflammation, other studies emphasize the constructive role of experiencing a wide range of positive emotional states in terms of psychological resilience. As a natural consequence, our social connections with other people strengthen. Thus, disease progression slows down and our overall health improves.2)

Why is inflammation so important?

Low levels of inflammation significantly reduce our risk of developing chronic diseases. An overactive immune system is often seen as the cause of inflammation. Certain foods and environmental toxins that accumulate in your body stimulate your immune system. In response, your immune system attacks hormones and cells in your body.

However, since you don't have a condition like a common cold, your immune system is on high alert and highly active. During this process, some tissues can be damaged.

Chronic conditions such as type 2 diabetes, cardiovascular disease, arthritis, asthma, and Crohn's disease are all related to inflammation in the body. By reducing inflammation, we can minimize our risk of developing these diseases. Even better, emotions that reduce inflammation are the best option.

Certain Emotions That Reduce Inflammation and Ways to Develop Them

Most of us are aware of when we're in a bad mood or, conversely, when we're extremely satisfied with our lives. However, the real challenge is fully integrating these 16 positive emotions into our lives. Let's take a look together at ways to be enthusiastic, engaged, determined, excited, joyful, inspired, attentive, active, strong, proud, caring, happy, relaxed, cheerful, peaceful, and calm.

1. Incorporate anti-inflammatory foods into your diet.

Some foods, like various positive moods, help reduce inflammation in the body. This way, you free up time and energy you would otherwise spend fighting inflammation-related diseases like irritable bowel syndrome and diabetes. This translates to a more active and fulfilling life.

So, what are the best anti-inflammatory foods? At the top of the list are leafy green vegetables, celery, broccoli, various types of blueberries, pineapple, salmon, coconut oil, chia seeds, and turmeric. These foods are also very rich in antioxidants, minerals, and essential fatty acids. This helps regulate our immune system and contributes to the healing process.

2. Pray or meditate.

Prayer or meditation, in whatever form, are effective methods for embracing spirituality and diversifying your positive emotions. This also reduces your risk of developing chronic diseases and lowers inflammation levels in your body.

In stressful situations, inflammation is a natural response of our bodies. By dedicating time each day to meditation or prayer, you can reduce the stress you experience, bring order to your life, and enjoy a calm, peaceful existence.

Meditation or prayer helps you get one step closer to your goals and aspirations. Isn't it wonderful to imagine yourself at your children's graduation ceremony or achieving great success in your field? As a result, you can feel more prepared and confident in life, and take more assured steps in setting and achieving your goals.

3. Get your mat or cushion ready.

Now is the perfect time to practice certain yoga poses (asanas). If you truly want to boost positive emotions, yoga should undoubtedly be at the top of your list. Yoga changes the brain. So, how does it do this? It helps release neurotransmitters that calm the body, also known as gamma-aminobutyric acid (GABA). When you practice yoga, your brain releases more of this acid. Naturally, this makes you feel safe and free from worries.

Yoga also increases the gray matter in the brain, which is quite beneficial for health. Because as we age, this gray matter decreases, increasing the risk of forgetfulness, emotional problems, and cognitive decline. Even in mild cases of depression, yoga acts as a natural antidepressant.3)

The best approach is to choose the yoga style that best suits your desires and needs from a wide variety of yoga classes, from vinyasa flow to yin yoga. Whichever you choose, believe me, after a while you'll find yourself in the midst of a more active, fitter, and stress-free life.

4. Set goals to achieve your dreams.

The impact of setting goals and writing them down on mental health is often overlooked. Set goals, big or small—like running 10 kilometers or starting your own business. Believe me, after a while, what you've written down will begin to change you.

Perhaps the most crucial part of setting goals is knowing what you want and deciding how to achieve it. Of course, setting extreme goals like walking on the moon is unrealistic and nobody likes it. Instead, create a roadmap for yourself, consisting of smaller, more achievable steps that require a little effort. Believe me, the joy of reaching those small goals one by one throughout this long journey will be indescribable.

5. May your choice always be happiness.

It sounds very simple, doesn't it? Making small choices to diversify your positive mood can lead you toward happiness. You could take a few minutes each evening to note down three things that make you happy, or compliment those who help you with a challenging project at work. Believe in the magic of these small touches.

However, it's important to always remember that happiness and positivity don't happen automatically. It requires consistent nurturing of these feelings.

Summing it Up:

• Researchers have found a direct link between reduced inflammation levels and not just positive emotions, but the variety of those emotions. Yes, emotions really do reduce inflammation in the body and your risk of developing chronic disease.
• This study examines the following 16 positive mood states: enthusiastic, engaged, determined, excited, cheerful, inspired, attentive, active, powerful, proud, mindful, happy, relaxed, joyful, calm, and peaceful.
• Experiencing a wide range of these positive emotional states reduces inflammation in the body.
• However, the same is not true for negative emotional states. In other words, reading it the other way around, experiencing a large amount of negative emotions doesn't necessarily lead to more inflammation.
• Enrich your diet with anti-inflammatory foods. Try meditation, yoga, or prayer. This way, you will naturally cultivate positive emotions.

* This article, Dr. Axe - Food is Medicine This text has been taken from the website and translated into Turkish.

This article, Dr. Axe, Food is Medicine This text has been taken from and translated from the website mentioned above. Habit Gıda AŞ bears no responsibility for the content of this text. This text is for informational purposes only, translated from English to Turkish, and is not intended to provide any health advice. Habit Gıda AŞ cannot be held responsible for any health problems that may arise in readers as a result of this text. Readers should not take any action regarding the content of this text without consulting their doctor about their own health condition. You should consult your doctor about all matters related to your health.