6 Ways to Control Inflammation
Learn how to adopt an anti-inflammation lifestyle for healthy aging
Normally, inflammation is a good thing—it is basically the body marshalling a healing response in the face of an injury or infection. However, when inflammation runs rampant in the body due to triggers like a diet heavy in processed foods, lack of exercise, or chronic stress, it stops being helpful and starts to become very damaging.
Scientists now believe that unfocused, chronic inflammation is a key culprit behind accelerated aging. It can also lead to the faster onset of age-related diseases like Alzheimer’s, heart disease, arthritis, and certain cancers. In studies on mice, chronic inflammation has been shown to double the rate of aging.
By controlling inflammation, you can make great strides towards slowing the appearance of common signs and symptoms of aging, and also enjoy better overall health. Try some of these 6 ways to control inflammation:
Exercise: Getting active for at least 30 minutes per day, 5 days per week can help calm the inflammatory response in the body. According to a study recently published in the Scandinavian Journal of Medicine & Science in Sports, adults who are physically active have 33 percent lower levels of C-reactive protein, an inflammation marker that is also a marker for heart disease.
Eat More Fruits & Veggies: Many types of produce are packed with anti-inflammatory phytonutrients that can help fight inflammation and lower the risk of disease. Fruits like oranges and berries are high in anti-oxidants to help fight free radicals, zucchini contains an aspirin-like compound to soothe inflammation, and red grapes have quercetin, a compound that inhibits the flow of histamines that cause tissue inflammation.
Boost Your Omega-3s: Omega-3 fatty acids are very important for heart health, while omega-6s actually promote inflammation. Be sure you are getting more omega-3s than 6s by taking a quality supplement such as krill oil or fish oil.
Avoid Sugar: Sugar is hard on your adrenal glands. Without healthy adrenal glands, you lose the ability to cope with stress over time. Levels of the stress hormone cortisol would then increase and cause or worsen inflammation. Cutting back on sugars will help prevent this from happening.
Take Aspirin: A daily dose of aspirin can help reduce inflammation in the digestive tract and brain and may help protect against colon cancer and Alzheimer’s as well as heart attacks. Ask your doctor before adding a daily aspirin to your medications.
Get More Sleep: Although research on the link between sleep deprivation and specific inflammation markers is just getting started, preliminary results already confirm what experience tells us: poor sleep makes us feel stressed and sick. Try to get 7 to 8 hours of sleep per night to allow your body ample time for rest and renewal.
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