Almost everyone can improve their health by reducing the levels of inflammation in their body. Inflammation is one of the main forces behind aging and disease, however, most of us, unknowingly, are feeding it through the foods we eat and the lifestyle we live. Poor diet choices, a stressful lifestyle, pollution and lack of exercise can add up and result in chronic inflammation, pain and illness over a prolonged period.
The reason why we want to keep inflammation down is due to the potential havoc it can cause in our body. Inflammation is associated with most diseases, such as diabetes, obesity, cardiovascular diseases, neurogenic diseases, arthritis and macular degeneration; Reducing inflammation should be a priority for most people. While inflammation may not directly cause a disease such as obesity, it is a byproduct of becoming obese that can fuel other diseases such as arthritis, diabetes and heart disease.
In some situations, such as repairing tissue from an injury or fighting an infection, low levels of temporary inflammation are a perfectly natural and healthy response to help our recovery. What we want to avoid is chronic inflammation or low-grade inflammation that slowly causes cell damage on a daily basis.
Now that we have reasons to reduce inflammation, let's look at five easy lifestyle adjustments we can make to significantly reduce inflammation and improve our health.
# 1 Reduce Sugar
I believe that reducing sugar is the way in which most people can reduce inflammation. For most people, it may seem impossible to completely reduce the refined sugar in the diet, but there are many ways to reduce it while enjoying the occasional treatment.
Look to fill up with a healthy breakfast, lunch, and dinner to help lessen the need for a snack, since this is where most of us introduce unhealthy foods into their lives. The reduction of soft drinks, sweets, cakes and junk food in general is a good place to start. If you need a sweet drink, look at the waters sweetened with stevia or tea, change the milk chocolate for dark chocolate or change the cookies for some nuts.
# 2 Reduce processed and quick meals.
Processed foods and fast food may contain a large amount of substances that cause inflammation. The trans fats in which most fast foods are cooked have been associated with proinflammatory effects, which in processed foods are often labeled with the word "hydrogenated." Most of the time we do not know exactly what chemicals go into our fast food so that the food tastes so good or what preservatives have been used to last so long. Check the back of the packages to find the words you struggle to pronounce, and there is a good chance that your body does not want it. Fortunately, there is a growing number of healthy coffees and fast food options that we can now choose.
# 3 Add more antioxidant-rich foods to your diet
The more foods rich in antioxidants you consume, the more ammunition your body will have to fight the free radicals that cause inflammation. We can create some of our antioxidants, but rely heavily on dietary intake to overcome the excess of free radicals caused by toxins and environmental stress.
There is no better place to start than fresh and organic fruits and vegetables. The antioxidants in fruits and vegetables are in a bioavailable form that our body knows how to use and process.
To complement fruits and vegetables, omega-3 fatty acids from fish, nuts and avocados are another great natural anti-inflammatory.
Exercise # 4 at least 20 minutes a day
Simply 20 minutes of exercise a day can have amazing benefits for your health. By stimulating anti-inflammatory cytokines, a little exercise every day can help protect against the chronic diseases associated with low-grade inflammation.
As we know, sugar is extremely inflammatory. The incorporation of resistance training or high intensity exercise can reduce blood sugar levels as our body begins to pull the glucose into our muscles for energy, further reducing the tension of the inflammation in our body. body.
# 5 Relax and sleep well
Relaxing and sleeping well at night can help reduce inflammation. Relaxation promotes the reduction of proinflammatory cytokines and helps keep the hormones of inflammatory stress low. Sleeping gives our body the best chance to recover from inflammation while falling into an anti-inflammatory state.
Only a few easy changes to our lifestyle can change the balance between free radicals that cause inflammation and antioxidants. By reducing sugar, fast food and processed foods, we are creating less work for antioxidants to reduce free radicals. By going one step further and add antioxidant promotion activities in your life, like more exercise, colorful vegetables.
How many of the above do you do?
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