Inflammation is one complex biological response of the organism to harmful agents, such as pathogens and damaged cells, and plays a crucial role in our immune system.
However, chronic inflammation can cause various diseases, especially as we age. Let's discover 5 useful tips to reduce inflammation.
Index
What is inflammation?
As mentioned before, inflammation is the natural reaction of the body to wounds and infections.
When the body detects a threat, it releases chemicals that trigger an inflammatory response, thereby increasing blood flow to the affected area, causing redness, heat, swelling and pain.
Acute inflammation is a short-term reaction that goes away once the problem is resolved. In contrast, chronic inflammation persists and can contribute to various pathologies, such as heart disease, the diabetes and arthritis.
As we age, factors such as stress can lead to chronic inflammation.
Tips To Reduce Inflammation
Here are 5 tips to reduce inflammation:
Good hydration
bere abbastanza acqua helps eliminate toxins from the body and maintain the correct functioning of cells.
A adequate hydration can reduce inflammation.
Exposure to cold
Brief exposure to cold, such as cold showers or Cryotherapy, can reduce inflammation.
Start with 1 or 2 minute exposures to avoid excessive stress.
Anti-inflammatory nutrition
Although some foods have anti-inflammatory properties, diet alone cannot completely eliminate inflammation.
Here is a list of foods that can help reduce the inflammatory state:
- Fatty fish: salmon, mackerel, sardines and tuna are rich in fatty acids omega-3, which can reduce inflammation.
- Olive oil: especially extra virgin olive oil, contains anti-inflammatory compounds such as oleocanthal.
- Green leafy vegetables: Spinach, kale, chard and other leafy greens are rich in vitamins and antioxidants.
- Tomatoes: contain lycopene, a powerful antioxidant with anti-inflammatory properties.
- Forest fruits: blueberries, strawberries, raspberries and blackberries are rich in antioxidants such as anthocyanins, which have anti-inflammatory properties.
- Dried Fruit: walnuts, hazelnuts and almonds contain healthy fats, protein and antioxidants.
- Spices: Turmeric, ginger and cinnamon have anti-inflammatory properties thanks to their bioactive compounds.
- Green tea: rich in catechins, antioxidants that can help reduce inflammation.
- Pepperoni: contain vitamin C and antioxidants that may have anti-inflammatory effects.
- Cherries: especially unripe cherries, are rich in anthocyanins and other anti-inflammatory compounds.
- Avocado: rich in monounsaturated fats and antioxidants.
Incorporating these foods into your daily diet can help reduce inflammation and improve overall health.
Quality sleep
Adequate sleep is essential to reduce inflammation. Lack of sleep can disrupt immune function and increase levels of inflammation.
Make sure you get 7-9 hours of sleep a night and adopt a regular sleep routine.
Exposure to heat
Saunas or hot baths activate heat shock proteins, which protect cells from stress and promote the repair of damaged proteins.
And you, what tricks do you use when you have some part of your body inflamed? Let us know in the comments and remember to follow us on our telegram channel
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