“Psychosocial Anti-inflammatories” Can Change Your Life

Published in the Journal of Psychosomatic Research, a recent study by Lachman and Schiloski suggests inflammation and chronic conditions are influenced by three psychosocial anti-inflammatories: purpose in life, sense of control, and social support.

Before delving into the findings, here is some background information on inflammation and commonly recommended approaches to reducing it.

What is inflammation, and what causes it?

Inflammation is a biological reaction involving the immune system. It is a response to potential threats (e.g., virus, injury), and delivers blood-derived products such as white blood cells to a tissue that is injured or infected.

Acute inflammation is a short-term process. It occurs within minutes or hours. Common signs of acute inflammation are redness, heat, swelling, pain, and dysfunction.

Chronic inflammation is a prolonged response that develops over a longer period and may last weeks, months, or even years.

Though chronic inflammation sometimes follows an acute inflammation, other times it appears to come out of nowhere, which complicates determining why it began or persists.

Potential causes of inflammation, whether acute or chronic, are many. Examples include injury, trauma, infections, environmental toxins, hypersensitivities (e.g., allergies, autoimmune disorders), and psychological stress.

How to reduce inflammation?

Commonly used approaches to reducing inflammation include medical and complementary/alternative therapies. Some examples are provided below.

• Medications: Steroids and nonsteroidal anti-inflammatory drugs (NSAIDs).
• Behavioral approaches: Screening tests, safe sex practices, vaccination, quitting smoking, and sufficient sleep.
• Vitamins and supplements: Vitamin C, omega-3 fatty acids, zinc, probiotics, etc.
• Anti-inflammatory foods: Fruits (e.g., berries, citrus fruits), vegetables (e.g., green leafy vegetables such as spinach and kale), herbs, and spices (e.g., turmeric, ginger, garlic, pepper). More generally, it is suggested to follow the Mediterranean diet.

What about psychological factors that reduce inflammation? For an answer, we turn to the research study by Schiloski and Lachman.

A study of psychological factors and inflammation

A cohort study of 1,244 adults (average age of 54 years; ranging from 34 to 82 years) aimed to identify the social and psychological factors that predict health, inflammation (e.g., interleukin-6, C-reactive protein), and chronic conditions (e.g., high blood pressure, ulcer, diabetes, cancer, stroke).

The researchers measured functional health and chronic conditions approximately nine years after assessing inflammation and psychological factors.

The results showed that those with lower levels of sense of control, purpose in life, and social support had “worse functional health and more chronic conditions after 9 years, and higher chronic inflammation.”

An important question concerns the mechanisms through which these psychological factors reduce inflammation. In other words, why do people who feel supported and in control of their destiny have better health?

One possibility is that they are less likely to experience stress. Or perhaps they are more likely to engage in health-promoting behaviors (physical activity, not smoking) previously linked with lower inflammation.

More research is needed to determine if other mechanisms might be involved.

Since the study found that a sense of control, having a purpose in life, and feeling supported appear to have a salutary effect on inflammation, I describe these three psychological anti-inflammatories in more detail in the rest of the post.

Having a sense of control

To have a sense of control over our lives means to believe one can achieve desirable results and avoid undesirable outcomes.

People with a low sense of control tend to feel powerless, helpless, and at the mercy of circumstances or other people’s whims. In contrast, those who feel a strong sense of control believe they will find a way to get what they want and that their fate is in their own hands.

Having a purpose in life

Having a sense of purpose means moving toward goals we desire and value. A sense of purpose and direction gives life meaning.

Having a life purpose is not the same as having goals. A sense of purpose is what helps decide which goals to pursue and why.

People without a purpose do not set goals for themselves or make any plans. They wander aimlessly, believing the world has nothing valuable to offer them.

To compare, people with a purpose in life feel their lives have direction and meaning. They set goals and make plans to achieve them, happily and enthusiastically progressing toward valued goals every single day.

Obtaining social support

Social support refers to feeling valued, respected, loved, and cared for by those in one’s social network (e.g., a supportive romantic partner, friends, and family).

Depending on circumstances, people need different types of social support: emotional support (being valued, experiencing a sense of belonging), informational support (advice or guidance), or tangible support (goods and services).

Individuals who experience support come to trust that people in their social network can be relied on. They report feeling understood, valued, and loved.

A lack of support, in contrast, is associated with being alone and socially isolated, receiving the wrong kind of help, or perceiving members of the support system as unreliable, critical, or demanding.

Takeaway

Here’s a quick self-assessment. Ask yourself:

• Do I feel in control of my life, empowered, and capable of achieving what I desire?
• Am I working toward a valued overarching goal, something worth living for?
• Can I rely on people for tangible assistance, guidance, and emotional support?

If you answered “no” to any of these questions, imagine what your life would be like if the answer was “yes.” And consider things you can do now that could make such a life a reality, such as scheduling time for self-reflection, developing your support system, or starting therapy.

A qualified therapist can teach you cognitive behavioral skills (e.g., cognitive restructuring), emotion regulation strategies, and self-control techniques that help you feel more self-confident and in control.

The therapist may also assist you with choosing social activities through which you can experience social support and eventually find your purpose in life. These experiences may increase psychological anti-inflammatories that protect against disease and enhance physical and mental well-being.