Calm Your Body: Stress-Busting Activities Reduce Inflammation

Beyond Diet: Nature, Art, and Connection Offer Powerful Anti-Inflammatory Benefits

Inflammation, often dubbed the root of many ailments, is increasingly targeted by a range of products and lifestyle choices. While a nutrient-rich diet featuring vegetables, whole grains, and omega-3s is well-established for managing chronic inflammation, accessibility and cost can be barriers. Importantly, emerging evidence highlights chronic stress as a significant driver of this internal fire, making stress management a crucial component of an anti-inflammatory approach.

Prescribing Calm: The Rise of Social Prescriptions

Recognizing the profound link between stress and inflammation, health professionals are increasingly embracing “social prescriptions.” These involve referrals to community-based, non-medical activities designed to reduce stress. Often free or subsidized, these initiatives aim to foster holistic well-being. “Whether somebody walks into my office with type 2 diabetes or depression, I’ve seen how social prescriptions can help patients truly heal and adopt healthier lifestyles in the long-term,” explains Dr Alan Siegel, executive director of Social Prescribing USA and a family physician. His own practice has included prescribing community walks, painting classes, and museum visits for over two decades.

The efficacy of social prescribing is gaining global recognition, with over 30 countries and a dozen U.S. states implementing programs. These efforts have demonstrably led to improved health outcomes and eased the burden on healthcare systems. Even without a formal prescription, individuals can tap into these scientifically supported stress-reduction strategies.

Understanding Inflammation’s Double-Edged Sword

Inflammation is a fundamental biological response to perceived threats like infection or injury. In acute situations, this immune process, marked by swelling and pain, is beneficial. However, when the body experiences chronic stressors, such as prolonged job stress or trauma, this response can become dysregulated. This persistent, low-grade inflammation is linked to a spectrum of health issues, including mood disturbances, cognitive impairment, cardiovascular risks, and even depression and dementia.

The Healing Power of Nature

Immersing oneself in natural environments, a practice known as forest bathing, offers more than just a sense of well-being. According to Dr Qing Li, professor of clinical medicine at Nippon Medical School in Tokyo, it can positively influence the Hypothalamic-Pituitary-Adrenal (HPA) axis, which governs the body’s stress and inflammation responses. “Forest environments can promote relaxation and activate the parasympathetic nervous system, which is responsible for the ‘rest and digest’ functions,” Dr Li notes. This activation helps counterbalance the “fight or flight” sympathetic nervous system, thereby mitigating stress and, consequently, chronic inflammation. Studies have shown that time in nature can lower stress hormones like cortisol, adrenaline, and noradrenaline. Research published in *Nature* suggests that even a 20-minute nature break can significantly reduce stress levels.

Engaging with Art and Music for Stress Relief

Creative pursuits can also serve as potent stress relievers. A study co-authored by Dr Girija Kaimal, professor of creative arts therapies at Drexel University, found that a 45-minute art-making session significantly lowered cortisol levels in healthy adults. “Creating art helps us feel like ‘there’s something we have a sense of agency over’ and ‘lets us take charge of the distress’,” she explains, emphasizing that art provides a sense of control amidst stressful experiences. This process can foster relaxation, enjoyment, and a state of “flow,” allowing for self-discovery and deeper processing of stressful events.

The benefits extend beyond creation; simply experiencing art and music can also reduce inflammation. Listening to music, for instance, has been shown to lower blood pressure and cortisol levels. Research from the University of Florida highlights that engaging with the arts for just one to three hours weekly may reduce the risk of depression and cognitive decline.

The Anti-Inflammatory Impact of Movement

Physical activity is intrinsically linked to reduced inflammation, an evolutionary adaptation where the body temporarily inhibits inflammatory responses to conserve energy during strenuous activity. Dr Michael Gleeson, emeritus professor of exercise biochemistry at Loughborough University, notes that exercise not only creates an anti-inflammatory environment in the short term but can also decrease visceral fat over time. Visceral fat accumulation is a known driver of chronic inflammation and related diseases like insulin resistance and atherosclerosis.

Scientific evidence indicates that exercise can significantly lower pro-inflammatory proteins like CRP and IL-6, while boosting anti-inflammatory proteins such as IL-10. The World Health Organization recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly. Interestingly, studies suggest that sports involving social interaction, such as tennis or badminton, may offer enhanced benefits for health and longevity.

The Protective Power of Social Connection

Human beings are wired for social connection, and its absence can trigger stress responses. Neuroscientist Dr John Cacioppo likened loneliness to hunger, signaling a need for social interaction. Consequently, feelings of loneliness and social isolation are linked to increased pro-inflammatory proteins and dysregulated cortisol function. Conversely, robust social support is associated with lower cortisol levels. Engaging in social activities, such as volunteering or providing support to others, has been shown to reduce pro-inflammatory markers.

Finding Awe to Reduce Inflammation

Experiencing “awe”—the feeling of encountering something vast and profound—can also contribute to reduced inflammation. Dr Jennifer Stellar, professor of psychology at the University of Toronto, notes that positive emotions, often evoked by awe, can counteract the effects of negative emotions linked to inflammation. Furthermore, awe fosters a sense of connection, which acts as a buffer against inflammatory responses. Sources of awe include the beauty of nature, music, and collective human experiences, as identified by professor Dr Dacher Keltner.