I return to the topic of chronic inflammation, which I wrote about in one of my previous articles, this time to tell you how to slow down or even stop this destructive process for your body.
Ideally, you should focus on preventing inflammation, but if you're already experiencing its symptoms, consider these 8 ways to beat the inflammatory process:
1. Quit smoking and reduce your alcohol intake
Smoking causes chronic inflammation, which, together with carcinogens in tobacco smoke, creates the most favorable environment for the development of tumors.
As for alcohol, it all depends on the amount. In one study, those who regularly drank more than two standard drinks (more than 30 grams of ethanol) had significantly higher levels of inflammation than nondrinkers and moderate drinkers.
The best thing you can do for your body is to give up these habits once and for all.
2. Exercise regularly
An active lifestyle can go a long way in helping reduce inflammation. You can engage in any type of physical activity, such as stretching, yoga, jogging. At the same time, walking outdoors, cycling, climbing stairs, dancing, any activity that will keep you active throughout the day will be helpful in reducing inflammation in the body. Exercise at least 3-5 days a week for 20-30 minutes.
In addition, in order to strengthen your body, I recommend doing strength training several days a week.
3. Manage stress and improve sleep quality
You will not be able to completely avoid stressful situations – such is life, there is no escape from them. But you are quite capable of mastering relaxation techniques so that stress does not develop into chronic. Use breathing techniques, meditation, yoga – all of which have a proven positive effect on psychological comfort and well-being.
Spend as much time as possible in nature to reduce stress levels and improve sleep quality. Buy a comfortable bed and comfortable linens and pillows. Sleep 7-9 hours a day.
4. Try intermittent fasting
Intermittent fasting is a way of eating that alternates periods of fasting and eating.
This method of nutrition changes the way cells, genes and hormones work. During fasting, the body can go through a process known as autophagy, a process in which the body destroys old or damaged cells in the body. Autophagy recycles cells that help reduce inflammation in the body and reduce disease.
There are various intermittent fasting modes, so you can choose the best one for you!
5. Take a detox therapy
Toxins produce free radicals that damage immune cells. Long-term exposure to toxins can lead to chronic inflammation.
Due to constant exposure to toxins, white blood cells can begin to attack internal organs or other cells. Thus, toxins are an important part that leads to the occurrence of autoimmune diseases. That is why it is so important to strengthen the immune system by detoxifying the body.
Together with your doctor, choose the most suitable detoxification therapy for you.
6. Make up the deficits
The balance of vitamins and other beneficial elements in the body can slow down inflammation and, as a result, the aging process. However, you should not drink them randomly – this can only strengthen internal destructive processes. It's important to start by figuring out exactly what your body is missing. If possible, consult a doctor, who will prescribe the necessary personal diagnostics and therapy.
7. Restore your microbiome and gut health
A bad microbiome and an unhealthy gut are a breeding ground for inflammation and disease. It is very important to support the body with probiotics and prebiotics, as well as follow the anti-inflammatory nutrition plan, which I want to talk about next.
8. Stick to an anti-inflammatory diet
Proper nutrition in the fight against chronic inflammation is extremely important. Unlike the diets you're used to, the anti-inflammatory diet doesn't promise spectacular weight loss. An anti-inflammatory diet is an eating pattern that includes foods and nutrients known to suppress inflammation and limits those that promote inflammation, such as refined grains, added sugars, processed red meat, and unhealthy fats. An anti-inflammatory diet should provide a healthy balance of proteins, carbohydrates, and fats at every meal.
Despite the variability of anti-inflammatory diets, most of them have the same basic recommendations:
- Increased consumption of fruits and vegetables;
- Decreased consumption of saturated fats;
- Continuous addition of a source of omega-3 fatty acids such as fish, fish oil or nuts;
- Reduced consumption of pasta and rice;
- Encourage consumption of whole grains;
- Increase consumption of lean meat (chicken), decrease consumption of red meat or whole milk;
- Avoid processed foods or refined sweets;
- Encourage the use of spices, as they play an important anti-inflammatory role.
I have a lot more to tell you about the anti-inflammatory diet. Therefore, I will not end this topic here, but will return with a list of anti-inflammatory products, as well as several delicious recipes on how to cook them.
Stay in touch!