We have an immune system for a reason, but sometimes that system gets activated for reasons we don’t entirely understand. In absence of an actual disease to fight, it then turns on our own body. This chronic activation of the immune system causes inflammation in the body, which is linked to autoimmune diseases, arthritis, diabetes, and even cancer. If you’re concerned about preventing age-related diseases, addressing inflammation is one of the most important things you can do.
Change your diet. Perhaps the most important method of reducing inflammation involves dietary changes. Many refined and processed foods contribute to inflammation, while those containing Omega-3 fatty acids help to reduce it. Cut back on “junk” foods and include more salmon, salmon, walnuts, chia seeds, and flax seed oil in your daily regimen. Certain spices can help too, such as cinnamon, turmeric, garlic, cayenne pepper, and ginger.
Because chronic inflammation may have contributed to free radical damage in your body, address that by eating foods rich in polyphenols and antioxidants. Brightly colored fruits and veggies are key to getting all the nutrients you need. Kale, broccoli, and berries of all types are especially high in antioxidants. Green tea is another good choice.
Address your stress. Stress is another key contributor to chronic inflammation, so take the steps needed to change the situations in your life that lead to stress. Experiment with activities that can help to reduce stress, like meditation, yoga, or hobbies that you find relaxing. Time spent outdoors can be soothing for almost everyone.
Exercise regularly. Each time you exercise, you actually trigger the release of anti-inflammatory proteins which help to reduce damage in the body. Try to exercise at least thirty minutes each day, or as often as possible.
Sleep. Lack of sleep interrupts cortisol production, which initiates a stress response in the body. If you’re not sleeping regularly, make changes in your schedule, invest in room darkening curtains or a white noise machine, purchase a better mattress and pillows, avoid screen time before going to bed, or talk to your doctor about conducting a sleep study if necessary.
Not only will the above methods help to reduce inflammation; they can contribute to weight loss and help to create healthy, glowing skin. For more information on weight loss and preventing age-related diseases, give us a call to schedule a consultation.