Healthy habits can help keep chronic inflammation in check. They can also help you reach or maintain a healthy weight and manage your diabetes. In some cases, medications can also play a role.
Maintain a Healthy Diet
- Fruits
- Vegetables, such as broccoli, leafy greens, carrots, and sweet potatoes
- Beans and legumes
- Whole grains, including whole-wheat bread and whole-wheat pasta
- Lean proteins, such as seafood and lean poultry
- Healthy fats, such as olive oil, nuts, seeds, and avocado
“These foods are packed with antioxidants, fiber, and healthy oils that reduce the production of inflammatory molecules in the body,” Garcia says.
Limit your intake of foods that may make inflammation worse, including:
- Red or processed meat
- Baked goods
- Bread and pasta made with white flour
- Fried foods
- Sugary foods and beverages
Exercise Regularly
Physical activity is recommended for people with type 2 diabetes, and it can help fight inflammation.
“Aerobic and non-aerobic exercise both lower blood levels of inflammatory markers and increase levels of anti-inflammatory markers,” Dr. Casey says.
Exercise also can increase insulin sensitivity and stabilize blood-sugar levels, Garcia says. The results can last a day or more.
Generally, adults should get at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, per week, plus muscle-strengthening exercises at least two days a week.
Everyone’s exercise needs and tolerance are different, however. Talk to your healthcare team about the exercise routine that might be right for you before starting a new workout plan.
Lose Weight
Dietary and exercise adjustments can be a good way to start losing weight. Especially for people with obesity, losing weight can help manage type 2 diabetes and inflammation.
“As fat tissue shrinks, the body produces fewer inflammatory molecules and instead releases more beneficial hormones that support healthy metabolism,” Garcia says. “This shift not only lowers inflammation but also allows muscles and the liver to use glucose more efficiently, which keeps blood sugar steadier.”
Health improvements among people with type 2 diabetes and obesity can occur by losing 5 percent of their body weight, with more reduced risks among those losing at least 15 percent.
Weight loss isn’t easy, and for some people it may not be appropriate. Talk to your doctor or a registered dietitian about a weight-management strategy that works for your specific situation.
Consider Medications
Medications can help you lose weight and control your blood sugar when lifestyle changes alone aren’t enough.
If you have diabetes, it’s crucial to stick to your treatment plan to ensure you are managing your blood sugar effectively. The same goes for any other medications you are prescribed for inflammation, obesity, or related conditions, such as high blood pressure.
Some medications prescribed to treat diabetes or obesity may have direct inflammation-fighting effects:
- Glucagon-like peptide-1 receptor agonists, the drug family that includes the blockbuster diabetes and obesity treatment semaglutide (Ozempic, Wegovy), can help reduce inflammation.
- Metformin, the first-line therapy for most people with type 2 diabetes, also has a significant anti-inflammatory effect. Research is still needed to determine how effective it can be at treating chronic conditions such as rheumatoid arthritis.
- SGLT2 inhibitors, which help your body remove extra sugar, may reduce inflammation in people with type 2 diabetes. They may also lower the risk of gout.
Nonsteroidal anti-inflammatory drugs, such as aspirin and ibuprofen, are sometimes recommended to tamp down chronic inflammation. But they can harm the kidneys, raise blood pressure, or worsen heart problems, which can be more serious side effects for people with type 2 diabetes.
Talk with your doctor to ensure that you understand the benefits and risks of medications for diabetes and weight loss. Together you can decide on the right treatment for you.
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