2023-04-17 10:36:24
The more healthy habits you develop and maintain, even simple ones, the better your chances of thwarting chronic inflammation and disease. Unfortunately, most people do not have healthy habits. It is always affected by chronic inflammation. That is the cause of various chronic diseases.
Typically, inflammation is part of the body’s response to threats such as injury or invading microbes. The body sends special cells to attack and isolate invaders, clean up debris, and heal tissues and organs. It’s an important system that kicks into high gear when we need it and kicks back into gear when it’s healthy.
After inflammation, the human body will have redness, swelling, fever, and pain. These are the four typical symptoms of inflammation. At this time, the body will also mobilize cells to protect its own immune system. This process of elimination and repair shows the It is acute inflammation as defined in medicine.
But sometimes, fueled by unhealthy lifestyle habits, the immune-inflammatory response persists indefinitely, not as normal, but as chronic inflammation. A constantly active immune system can do more harm than good. It damages tissues and organs and increases the risk of asthma, rheumatoid arthritis, inflammatory bowel disease, diabetes, heart disease, dementia, weight gain, heart attack and stroke.
If we develop good habits of fighting chronic inflammation, we can delay and avoid the occurrence and development of chronic diseases.
Fortunately, for reasons we don’t fully understand, certain healthy habits can combat chronic inflammation. Things like eating a healthy diet, exercising regularly, getting enough sleep, maintaining good oral health and reducing stress can all reduce inflammation.
If these strategies seem too big to take together, just start by taking small steps in their direction, such as doing the following to protect yourself from chronic inflammation.
This is the salmon (Atlantic salmon) we mentioned earlier. Salmon and other fatty fish (such as anchovies, halibut, sardines, and tuna) contain omega-3 fatty acids that reduce inflammation. “Omega-3s disrupt the production of inflammation-causing chemicals in certain immune system cells. They may even help reduce the risk of stroke and brain inflammation associated with Alzheimer’s,” says Dr. Robert Shmerling, Rheumatology virologist and medical editor of the Harvard Special Health Report on Fighting Inflammation.
Even one night of disturbed sleep can trigger inflammation, says Dr. Shmerling. It increases inflammatory substances in the blood. Regular insomnia can lead to obesity, which is also linked to inflammation. If you suspect that one solution to your sleep deprivation is a new mattress (or maybe just the mattress, or comfy pillows, sleeping environment, bedding, etc.), then the investment is worth it.
Sleeping seven to nine hours a night has been linked to a lower risk of many chronic diseases, including dementia. Sleeping too much or too little can trigger inflammation. Seven to nine hours is just right.
We should all be brushing our teeth at least twice a day and flossing at least once a day. Bacteria that inflame the gums, cause infection, and lead to inflammation or infection in other parts of the body must be removed promptly, with timely brushing and flossing.
Evidence suggests that the bacteria can spread to the heart, lungs and even the brain. Gum inflammation is also closely linked to diabetes, Dr. Tien Jiang, Department of Oral Health Policy and Epidemiology, Harvard School of Dental Medicine.
Moderate aerobic exercise will keep your heart and lungs working properly. Take brisk walking, for example — an important way to combat chronic inflammation. It helps reduce body fat that contains substances that promote inflammation. Exercise may also increase production of various hormones that help control inflammation, such as reversing insulin resistance. PhD. Shmerling said.
We all need at least 150 minutes of aerobic activity every week to stay healthy. If you’ve never exercised, or have been inactive for a while, start with a brisk five-minute walk each day and get at least 20 or 30 minutes of exercise each day. But if you already have heart disease or are at increased risk, talk to your doctor regarding the best exercise program for you.
To reduce stress, practice relaxation-promoting exercises, such as yoga or deep breathing. Studies have found that people who participate in these types of exercises are less stressed and have fewer markers of inflammation in their blood, Shmerling said.
Simple deep breathing exercise: Sit quietly, breathe deeply, and hold the three. Exhale, then pause for a count of three. Continue for a minute. Make sure you feel your stomach rise and fall with each breath so you know you’re breathing deeply.
Just practicing one of these simple strategies may not be enough to ward off all chronic inflammation. But timely adjustments in all aspects will have good results.
If processed foods and sugary drinks that promote inflammation, high-fat diet, are still part of your diet, then individual food choices, such as salmon salmon, sea fish, eat fish, eat more fresh vegetables and fruits, whole grain replacement Some rice, white flour, moderate exercise, etc., will have a meaningful effect on chronic inflammation, Dr. Shmerling said.
But you have to start somewhere. If it’s swapping unhealthy meals for healthier ones, you’re on the right track. Then add another healthy habit, another one. The combined effects of these habits eventually add up to make you healthier!
These are actually clichés, and the truth is known, you just can’t live a good life. Many people think this is nonsense, but even if it is nonsense, you can’t do it.
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