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Awareness of the relationship between inflammation and chronic illness brings a plethora of dietary recommendations, dietary supplements, and lifestyle programs, many of which claim to offer new ways to improve your health by reducing inflammation. While it is true that scientists are discovering new contexts and expanding their knowledge of the factors that may contribute to or help combat inflammation, there is practically nothing groundbreaking in knowledge about inflammation itself. In the same way, the extensive anti-inflammatory lifestyle style shrinks to a simple medical recommendation that your grandmother might have given you
Choose a healthy meal
Our diet plays an important role in chronic inflammation because our digestive bacteria (now called “microbioma”) release chemicals that can cause or suppress inflammation. The types of bacteria that inhabit our intestine and their chemical by-products vary according to the foods we eat. Some foods support the growth of populations of bacteria that stimulate inflammation, while others promote the growth of bacteria that suppress it.
Fortunately, they are likely to consume many foods and drinks that are associated with reducing the development of inflammation and chronic diseases. Some of the following include:
- Fruits and vegetables – Most fruits and brightly colored vegetables naturally contain high levels of antioxidants and polyphenols – potentially protective compounds found in plants.
- Nuts and seeds – The studies have found that nut and seed consumption is associated with reduced markers inflammation and a lower risk of cardiovascular disease and diabetes.
- Beverages – It is believed that polyphenols in coffee and flavonols in cocoa have anti-inflammatory properties. Green tea is also rich in polyphenols and antioxidants.
A review published in May 2016 by the British Journal of Nutrition summarized a number of studies supporting the idea that dietary polyphenols may reduce the development of inflammation and improve the function of cells that line blood vessels. Foods high in polyphenols include onions, turmeric, blue grapes, green tea, cherries and plums, as well as dark green leafy vegetables such as spinach, cabbage and cabbage.
In addition, olive oil, flax-seed oil and fatty fish such as salmon, sardines and mackerel, offer healthy benefits of mega-3 fatty acids, which have long been shown to reduce development of inflammation. Because omega-3 fatty acids can cross the blood-brain barrier, they can even help reduce inflammation associated with Alzheimer’s disease and reduce the risk of stroke.
Not surprisingly, foods that contribute to the development of inflammation are the same as those that are generally considered bad for other aspects of our health. These include various sweet drinks and refined carbohydrates (such as white bread and pasta, white flour), red meat and processed meat meat. Such not very healthy foods probably also contribute to weight gain, which in itself is a risk factor for inflammation. In addition, some ingredients of processed foods (such as additives generally), such as emulsifiers added to ice cream, may have inflammatory effects
Better adjust your diet overall, rather than choosing “good and bad foods”
To focus on anti-inflammatory eating, it’s best to focus on a healthy overall diet rather than on individual “good” and “bad” foods. A healthy diet generally means foods that include fruits, vegetables, nuts, whole grains, fish and healthy oils and restricts foods with a high content of simple sugars (such as sweet drinks, candies), beverages containing fructose corn syrup (often even in sports drinks) and refined carbohydrates
Regular physical activity helps to protect against a variety of chronic diseases, from cardiovascular diseases to blood sugar to dementia and depression. Not only is exercise an integral part of maintaining a healthy weight, but it also seems to have anti-inflammatory effects. The facts suggest that exercise reduces the proliferation of macrophages promoting inflammation in adipose tissue. In addition, other effects of exercise may include stimulation of anti-inflammatory protein release and stimulation of brain chemicals that block cytokinins.
Take care of your weight
Overweight often contributes to inflammation. Scientists now realize that body fat is more than just an inert tissue that your body simply carries. Adipose tissue rather produces a wide range of hormones and chemicals associated with inflammation.
For reasons that are not yet well understood, abdominal fat in particular appears to be an important risk factor for cardiovascular disease. Not surprisingly, keeping the body mass index within the normal range significantly reduces cardiovascular and other risks.
Do not smoke
More specifically, smoking toxins damage the lining of the blood vessels, which promotes the development of atherosclerosis. Smokers also have a high level of CRP, indicating chronic inflammation. CRP levels decrease when a person gives up cigarettes. Smoking also exacerbates chronic inflammatory diseases such as rheumatoid arthritis and multiple sclerosis.
Get well enough
Tens of millions of people suffer from chronic sleep deprivation. Many people reduce their sleep hours due to a busy schedule. Others suffer from a sleep disorder, such as insomnia or sleep apnea, in which intermittent airway blockage causes respiratory arrest and restoration during sleep.
However, the risks of poor sleep worsen mood and dampen life productivity. Even a single night of inadequate sleep can disrupt your life cycle. Irregular sleep patterns outside normal seven to nine hours per night associated with high blood pressure, diabetes and ischemic heart disease. A short sleep – less than six hours per night – seems particularly dangerous for the heart. People without sufficient sleep also appear to have higher levels of stress hormones in the blood that promote inflammation.
In some studies, people have consumed very small amounts of food, which is attracted to consuming pro-inflammatory, highly sweet or fatty foods. It is also possible that the fatigue caused by frequent sleep interruptions causes people to be less physically active and thus neglects to exercise anti-inflammatory effects.
Regularly take care of your health with your doctor and dentist
Regular health checks allow the doctor to diagnose health problems and recommend treatment before escalating inflammation. For example, according to a physician-specified controlastma plan, it can prevent life-threatening outbreaks.
Also, treatment of risk factors for cardiac disease may inhibit blood vessel inflammation and slow the progression of atherosclerosis. Statin drugs have been shown to be highly effective in lowering the level of LDL cholesterol in the blood, which is largely responsible for plaque formation. Statins also appear to decrease CRP levels, a general marker of the body that can be used to predict the risk of heart disease, as well as inflammatory chemicals associated with damage to the cell-forming artery
Regular dentist visits and proper oral hygiene (!) Are not only key to maintaining teeth and gum health, but can also help control inflammation that may be associated with other health problems, including the heart.
What Influences Inflammation
Many factors of everyday lifestyle and the environment are well known to contribute to inflammation and chronic diseases. Scientists have identified health habits that protect or at least do not support inflammation.
|Pro-Inflammatory Effects||Anti-Inflammatory Effects|
|Air Pollution||Some herbs and spices, tea, cocoa
|Chronic stress either||Fish oils
|Environmental contaminants||Fruits, vegetables, nuts, seeds
|Inactive lifestyle chooses||A healthy balance between energy intake and expenditure|
|Obesity includes||Low meats|
|Processed food||Mild consumption of beer and wine
|Saturated fats include||Monounsaturated and polyunsaturated fats
|Lack of sleep includes||Olive oil