It’s everywhere on social media. Controlling inflammation may be more important than you know.
Did you know chronic inflammatory diseases are themost significant causes of deathin the world? Worldwide, three of five people die from chronic inflammatory diseases like stroke, asthma, rheumatoid arthritis, heart disease, cancer, obesity, and diabetes. And those numbers are growing!
How to Protect Yourself
There are several common-sense things you can do to protect yourself against inflammation:
Get some sleep.You should try to get seven to nine hours of sleep a night. Sleeping less can trigger your body to become inflamed. A good night sleep usually involves going to bed and getting up at the same times, turning off screens before you lay down, and sleeping in a dark, slightly cool room.
Get some exercise.Just 20 minutes of moderate exercise can prevent inflammation. Ideally, try to get 30 minutes of physical activity a day, at least five days a week.
Put more spice in your life.Studies show that spices liketurmeric,rosemary,cinnamon,cumin, andgingermay slow down processes in the body that can lead to inflammation.
Skip a few meals.Researchsuggests that periodic fasting offers anti-inflammatory benefits. One easy way to fast is by limiting the hours you eat every day.
Eat your greens.Leafy greens like spinach, kale, chard, arugula, endive, turnip greens, beet greens, and collard greens all contain vitamins and other nutrients found toreduce chronic inflammation.
Try Yoga.This ancient Indian practice focuses on breathing. It also helps lowerstress-related hormone cortisol levelsand helps alleviate depression, anxiety, and symptoms of inflammation, such as high cholesterol and unstable blood sugar levels.
Ease up on alcohol. Too muchalcohol can trigger inflammation, which can damage tissues and organs. If you drink at all, do so in moderation. The Centers for Disease Control and Prevention recommends one drink a day for women and two for men.
Lose some weight.Obesityis linked to inflammation. Losing extra pounds reduces inflammation and your risk for weight-related conditions, including heart disease and hypertension.
Drink green tea. Studies have shown that green tea has anti-inflammatory benefits.
Get the Care You Need
If you’re concerned about chronic inflammation, talk to your doctor about what you can do to protect yourself. If you don’t have a doctor, Grady can help. Book your appointment online atgradyhealth.org, useMyChart, or call(404) 616-1000. We’ll arrange an appointment at one of our neighborhood centers. Doctors there can treat most conditions and provide access to Grady’s unparalleled medical specialty expertise.
1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.
Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. ...
Rich in anthocyanins that can calm inflamed tissues, tart cherry juice is the go-to fruit juice that people love to drink after a workout or just before sleeping. As its antioxidants can help improve recovery time after a workout, it can also reduce muscle soreness and inflammation.
According to a 2020 review, eggs contain substances such as trimethylamine-N-oxide, omega-6 fatty acids, and arachidonic acid, which can promote inflammation. However, a 2019 study on adults found no connection between egg consumption and inflammatory biomarkers in the blood.
Fellow coffee drinkers, I have great news! Research suggests that coffee does not cause inflammation in most people—even if your norm is more than one or two caffeinated cups a day. In fact, it's quite the opposite. According to a 2021 study in Nutrients, coffee may have anti-inflammatory effects on the body.
Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.
The five types of foods that cause inflammation include: Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals. Snack foods, including chips, cookies, crackers and pastries.
Various functional foods, nutrients and vital components have shown to modify the inflammation response in the body. Functional foods such as eggs contain a variety of essential nutrients and vital components including egg proteins, phospholipids, lutein and zeaxanthin that curb inflammation.
Introduction: My name is Geoffrey Lueilwitz, I am a zealous, encouraging, sparkling, enchanting, graceful, faithful, nice person who loves writing and wants to share my knowledge and understanding with you.
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