Relieve inflammation to improve health
Chronic low-grade inflammation is a state of persistent, mild inflammation in the body. Unlike acute inflammation, which is a strong response to injury or infection over a short period of time, chronic low-grade inflammation can last for months or years. In fact, everyone has more or less low-grade inflammation in their body at any given time. Chronic low-grade inflammation is related to the pathogenesis of many chronic diseases, and is also accompanied by the aging of the human body or to some extent promotes the aging of the human body.
The causes of chronic low-grade inflammation in the human body are diverse, some are controllable to a certain extent, and some are less controllable by us. Some common causes include: unhealthy diet, overweight or obesity, periodontitis or other chronic infections, chronic mental stress, lack of physical activity, smoking and excessive drinking, environmental and food contamination, etc.
Chronic low-grade inflammation has been linked to a variety of health conditions, including cardiovascular disease, type 2 diabetes, cancer, neurodegenerative diseases, autoimmune diseases, depression and cognitive decline, and osteoporosis, among others.
The following 10 daily habits can help you relieve chronic low-grade inflammation, promote good health, and delay aging.
Get enough sleep. When you don't get enough sleep, your body may increase chronic low-grade inflammation. Most of us should sleep 7-9 hours a night. Try to go to bed and wake up at the same time every day. Half an hour before going to bed, you should stay away from the TV, computer or mobile phone screen. You should sleep in a cool, dark, quiet room.
Stick to moderate exercise. Even just 20 minutes of moderate exercise, such as a brisk walk with your dog or friends, can be effective in reducing chronic inflammation in your body. Health guidelines call for 30 minutes of moderate-intensity physical activity each day, 5 days a week. If you don't exercise at all at the moment, 20 minutes is a good place to start.
Quit smoking and drink alcohol beverage only moderately. Smoking brings a range of harmful effects, and increasing inflammation in the body is one of them. Please quit smoking. There is less agreement about the benefits and harms of alcohol drinking, but most studies show that in most cases it is far more harmful than beneficial. So if you don't drink alcohol in the first place, don't start drinking because of the possible benefits of alcohol. If you are in the habit of drinking alcohol, only drink it moderately. Moderate amounts mean that for men, no more than 30 grams of alcohol equivalent to alcohol per day; for women, no more than 15 grams of alcohol per day.
Eat a little spicy. Studies have shown that turmeric, rosemary, cinnamon, cumin, and ginger may reduce chronic inflammation in the body. You can add flavor to your dishes with chili peppers and ginger, etc., and promote your health by trying some other spices.
Try intermittent fasting. Studies have shown that intermittent fasting, where eating only for a fixed period of time each day, can produce anti-inflammatory effects. There are many ways to achieve the effects of intermittent fasting. A common method is to eat between 10 a.m. and 6 p.m. every day and drink only water without eating anything at other times.
Change your diet. Refined carbohydrates, red meat, and fried foods increase inflammation in the body. Swap these unhealthy foods for anti-inflammatory fruits, vegetables, nuts, legumes, and fish.
Eat more colorful vegetables. Eat more salads. Colorful vegetables like kale, broccoli, spinach, eggplants, and tomatoes contain antioxidants and other phytochemicals that can help reduce inflammation and minimize daily damage to cells.
Try yoga or meditation. Yoga and meditation help lower levels of the stress-related hormone cortisol. When yoga or meditation becomes a routine of your daily routine, you are less likely to feel depressed and anxious, your body has less inflammation, and your cholesterol and blood sugar levels are more normal.
Maintain an appropriate weight. Overweight and obesity are risk factors for many diseases. If you have a few pounds to lose, try to lose it. Losing excess weight can relieve inflammation in the body.
Drink some green tea. Drink a cup of green tea every morning. Green tea is rich in compounds known as polyphenols, which fight free radicals and relieve inflammation in the body.