Too Much of a Sometimes-Good Thing
Your body needs some inflammation to fight infection and
speed healing. But too much for too long can push your immune system to attack
healthy organs and tissues. This can lead to heart disease, diabetes, cancer, arthritis,
and irritable bowel diseases. Luckily, there are ways to keep the flames at
bay.
Catch Enough ZZZs
When you don’t get the sleep you need, your body may kick
inflammation up a notch. Your goal should be 7-9 hours every night. Aim for
both quality and quantity. Go to bed and wake up at the same time every night
and day, put your screens away well before you lie down, and sleep in a cool,
dark, and quiet room.
Go for a Stroll
It takes as little as 20 minutes of moderate exercise, such
as a brisk walk with your dog or a friend, to head off an anti-inflammatory
response in your body. Health guidelines call for 30 minutes of physical
activity a day, 5 days a week. If you currently don’t work out at all, 20
minutes is a great place to start.
Spice It Up
Studies on turmeric, rosemary, cinnamon, cumin, and ginger
show they may slow down processes in your body that lead to inflammation. Dial
up the flavors in your dishes and give your health a boost by trying out some
of these spices.
Try Fasting
Research shows intermittent fasting may be more than just a
fad. Eating only during a fixed window of time each day can have
anti-inflammatory effects. Long-lasting inflammation can raise your risk for
conditions including heart disease, cancer, and diabetes. There are many ways
to follow this eating plan. A common method involves only eating between 10
a.m. and 6 p.m. daily.
Get Your Greens
Stock up on salad fixings. Greens such as collards,
broccoli, kale, and spinach have antioxidants and other compounds that can help
reduce inflammation and keep day-to-day damage to your cells to a minimum. The
U.S. Department of Agriculture recommends that women eat at least a cup and a
half of dark green vegetables every week. Men ought to eat two.
Try Yoga
This ancient Indian practice focuses on breathing. It also
helps lower levels of the stress-related hormone cortisol. When yoga is a
regular part of your routine, you may also feel less depressed, less anxious,
and have fewer symptoms of inflammation, such as high cholesterol and unstable
blood sugar levels.
Easy on the Alcohol
A glass of wine with dinner isn’t going to do much harm. But
too much alcohol can raise toxin levels in your body. This turns on
inflammation, which can damage tissues and organs. If you drink at all, do so
in moderation. What does that mean? According to the CDC, it’s no more than one
drink a day for women and two for men.
Upgrade Your Diet
Refined carbohydrates, red meats, and fried foods raise
inflammation in your body. Swap out unhealthy foods for inflammation-fighting
fruits, vegetables, nuts, beans, and fish. Plan your menu around foods such as
tomatoes, blueberries, almonds, walnuts, lentils, and salmon.
Shed Extra Weight
If you’ve got a few pounds to lose, getting rid of them
could ease inflammation. Excess weight, on the other hand, can make it worse.
That’s part of the reason obesity and overweight are risk factors for so many
health conditions. Talk to your doctor about how you can get into a weight
range that’s healthy for you.
Go for Green Tea
If a cup of joe is your morning habit, try green tea
instead. It’s packed with compounds known as polyphenols that fight off free
radicals. These molecules can promote inflammation in your body. You don’t have
to kick your coffee habit altogether. Consider swapping out one cup a week for
the green stuff.
Stop Smoking
Smoking comes with a laundry list of harmful effects. Higher
levels of inflammation are one of them. Decide to quit and pick a day to do it.
You don’t have to go it alone, though. Your doctor can come up with a plan so
you can kick the habit for good.
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