Ignition This is a bilateral sword. It is a natural mechanism of protection of the body that helps to cure injuries and fight infections. However, when inflammation becomes chronic, without the invader and infection, it can silently apply chaos, accelerating aging and increasing the risk of serious illness.
Ollie Whitby, a scientist -a hedge engaged in biomedical studies and specializes in molecular mechanisms of chronic diseases such as cancer and dementia, now shared some simple and effective anti -inflammatory habits. From the morning walk to a good diet, these habits can alleviate inflammation and benefit your overall health.
“Inflammation is our Body’s Natural Defense. It Helps Heal Injuries and Fight Infections. BUT IN Today’s World, Many of Us Live In A Chronic State of Inflammation, what can Quietly Accelerate Agening and Raise DISEASES LIKE Heart Disease, Alzheimer’s, and CANCER. As the initial threat went down, “says Whitby in your Instagram message.
- Morning Walk: The scientist notes that morning walking or light exercises enhances the lymphatic flow, circulates immune cells, increases anti -inflammatory cytokines and reduces cortisol, stress hormone.
- Download on rich nutrients food: Whitby swores berries for its antioxidant properties. It also suggests adding leaf greens (rich in folate and magnesium), to daily dishes such as broccoli (high in sulfarophane).
- Cut the added sugar and exquisite carbohydrates: Restriction of added sugars and refined carbohydrates – think about white bread and pastries – strips interfere with the thorns of blood sugar that water inflammation.
- Control the stress: Practices such as breathing, meditation and time conduct with loved ones, reduce cortisol, which otherwise can contribute to pro -inflammatory cytokine.
- Training resistance FTW: Training two to three times a week distinguish miokins and anti-inflammatory compounds such as IL-6, IL-10 and Irisin, while improving glucose control.
- Support healthy fat in the body: Excess fat, especially viscous fat around the organs, secretes inflammatory molecules. The fat content in the body is key.
- Eat your fish: The use of fatty fish, such as salmon or mackerel, two or three times a week provides omega-3 (EPA and DHA), which reduce pro-inflammatory cytokines and increase compounds that solve inflammation such as resolves and protection, the scientist believes.
- Use the best culinary fats: The scientist -the healing recommends preparing with olive oil, butter, butter or coconut instead of refined seminal oils.
- Sleep properly: Try to seven hours of quality sleep every night. He notes that bad sleep increases inflammation markers such as IL-6, CRP and TNF-alpha.
- Turmeric and black pepper: “Prepare regularly with turmeric and black pepper combined together to enhance the absorption of curcumin (anti-inflammatory),” he adds.
- Stay active: Get 150 minutes of moderate cardio every week to reduce inflammatory cytokines and improve blood flow, helping immune cells in cleansing inflammation.
- Take nature: According to the scientist, spending time in the open air daily exposes the body with phytocide from trees and negative ions from the movement of water, both of them reduce inflammation and stress.
- Limit screen time at bedtime: The scientist also agrees with the popularity involved in the scientific opinion that the avoidance of screens 1 hour before bedtime will protect melatonin (antioxidant) and reduce inflammation from the disruption of the circus.
- Oral health matters: It adds that the oral health priority is important. According to him, regular teeth brushing, thread and scraping reduce harmful bacteria that can enter the bloodstream and launch low -level inflammation.
- Limit the effects of toxins: Reduce the effects of tobacco, alcohol and microplasty that cause oxidative stress and cause inflammation.
