Risk Factors Can Influence The Risk of Developing Inflammation

Genetics are NOT the only risk factor for Inflammation.
Inflammation is believed to be caused by a combination of environmental, genetic and lifestyle factors. Now that you have learnt about your genetic risk, you can determine how aggressively you need to make lifestyle changes to reduce your risk.
The earlier in your life that you commit to living a healthy lifestyle, the more you can reduce your risk for or delay the development of Inflammation.

Suggested Lifestyle Changes

Dietary Recommendations:

1. Increase the consumption of omega-3 fatty acids (e.g. fatty fish, fish oil, walnuts, flax seed) to reduce inflammation.
2. Consume more fruits and vegetables which are a good source of antioxidants, vitamins and minerals.
3. Have a fibre-rich diet (e.g. whole grains, barley, peas, nuts and beans) to reduce inflammation by avoiding constipation and maintaining healthy body weight.
4. Reduce consumption of food that are high in refined starches, sugar, saturated fats and trans fats, as they promote inflammation.
5. Some herbs have anti-inflammatory effects. For example: ginger, curcumin, cannabis and hyssop.
6. Avoid consumption of food that induce inflammation, such as fried foods, refined carbohydrates (eg. pastries), red meat, soft drinks, and margarine.

Lifestyle Recommendations:

1. Prolonged intermittent fasting, such as the ones practised by Muslims during Ramadan, can have powerful anti-inflammatory effects.
2. Quit smoking as tobacco and nicotine can trigger inflammation in the body.

Exercise Recommendations:

1. Prolonged intermittent fasting, such as the ones practised by Muslims during Ramadan, can have powerful anti-inflammatory effects.
2. Quit smoking as tobacco and nicotine can trigger inflammation in the body.

Result Explanation Recommendations:

1. Avoid or quit smoking as smoking is one of the major risk factors for high blood pressure.
2. Maintain a healthy weight. Being overweight or obese drastically increase the risk of hypertension.
3. Aim to increase your physical activity. Have modest levels of aerobic exercise on a regular basis (e.g. brisk walk or swim for 30-45 min, 3-4 times a week).