Chronic stress might be a bigger culprit for inflammation than your diet, and health professionals are increasingly turning to “social prescriptions” to combat it.
These non-medical, community-based activities, often free or covered by insurers, aim to reduce stress and, by extension, inflammation.
- Chronic stress can trigger chronic inflammation, impacting mood, cognition, and cardiovascular health.
- Spending time in nature, creating art, exercising, and engaging with others can help reduce inflammation.
- “Social prescriptions,” or referrals to de-stressing activities, are gaining traction among health professionals.
- Even without a prescription, individuals can adopt these science-backed, anti-inflammatory habits.
While many products and diets—like Mediterranean eating or increased whole grains and omega-3-rich fish—claim to fight inflammation, cost and access can be barriers. Furthermore, they might not address the root cause: chronic stress.
Increasing evidence suggests chronic stress can induce chronic inflammation. This immune response, normally helpful for acute threats like injuries, can become dysregulated under chronic stress. This can lead to low mood, cognitive impairment, cardiovascular risks, and even depression and dementia.
“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,” says Dr. Alan Siegel, executive director of Social Prescribing USA and a family physician at Kaiser Permanente in Oakland. He has prescribed community walks, painting classes, and museum visits for over two decades.
More than 30 countries and a dozen U.S. states now have social prescribing programs, demonstrating improved health outcomes and reduced pressure on healthcare systems.
What is inflammation?
Inflammation, the body’s response to threats, is often called “the cause of all diseases” by some scientists. When it’s acute, it’s beneficial, marked by swelling and pain. But chronic inflammation, linked to stress, can disrupt the immune, stress, and cardiometabolic systems.
Spend time in nature
Forest bathing, or immersing yourself in natural environments with all five senses, is a known wellbeing booster. Dr. Qing Li, a professor at Nippon Medical School in Tokyo, explains that it can support the Hypothalamic-Pituitary-Adrenal (HPA) axis, which controls stress and inflammation.
“Forest environments can promote relaxation and activate the parasympathetic nervous system,” says Li, helping the body shift from “fight or flight” to “rest and digest.” Studies show forest bathing can reduce stress hormones like cortisol and adrenaline. Even 20 minutes in nature a day can make a difference.
Engage with art and music
Creating art can significantly lower cortisol levels. Dr. Girija Kaimal, a professor at Drexel University, notes that art-making provides a sense of agency and control over distress. Participants in a study found the process relaxing and freeing.
“Distraction is a great initial coping mechanism,” Kaimal says, “but art can help us dig deeper.” Whether it’s writing, dancing, or drawing, the key is to create without judgment.
Experiencing art, like listening to music, also shows promise. Research indicates music can reduce blood pressure and cortisol. Engaging with the arts for just one to three hours weekly may lower risks of depression and cognitive decline.
Move your body
Exercise not only reduces stress but also has direct anti-inflammatory benefits. Dr. Michael Gleeson, emeritus professor at Loughborough University, explains that during exertion, the body prioritizes survival by temporarily inhibiting inflammation for more efficient energy use.
Regular physical activity can reduce visceral fat, a driver of chronic inflammation. It also lowers pro-inflammatory proteins like CRP and IL-6, while increasing anti-inflammatory ones like IL-10.
The World Health Organization recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly. Sports involving social interaction, like tennis or soccer, are particularly beneficial for health and longevity.
Support other people
Our bodies are wired for social connection. Loneliness signals a lack of social ties, prompting us to seek relationships, much like hunger signals a need for food. This is according to the late neuroscientist Dr. John Cacioppo.
Studies link loneliness and social isolation to increased pro-inflammatory proteins and dysregulated cortisol. Conversely, strong social support is associated with lower cortisol and reduced inflammation. Activities like volunteering and giving support boost these positive effects.
Experience ‘awe’
Experiencing awe—a feeling of vastness transcending our understanding—can also reduce inflammation. Dr. Jennifer Stellar, a professor at the University of Toronto, co-authored a study linking awe to positive emotions and lower inflammatory proteins.
Positive emotions can counteract negative ones, which are linked to inflammation. Awe also fosters a sense of connection, acting as a buffer against inflammatory responses.
Dr. Dacher Keltner, a professor at the University of Berkeley California, suggests encountering awe through nature, music, collective movement, and other “wonders of life.”
