People can prolong life, repel persistent inflammation in the body by diet, rest, and exercise regularly and reasonably.
Chronic inflammation keeps the immune system in a defensive state, if overactive it also produces substances that damage healthy cells. This phenomenon is a consequence of the aging process.
“As we age, the ability to fight inflammation deteriorates, leading to persistent inflammation,” says Simin Nikbin Meydani, a scientist at the Jean Mayer USDA Nutritional Research Center, Tufts University, USA.
Unrelated diseases such as diabetes, arthritis, heart disease, cancer, Alzheimer’s and even Covid-19, all originate or worsen from chronic inflammation. Chris D’Adamo, research director at the Center for Integrated Medicine at the University of Maryland Medical, explains: “Ongoing inflammation destroys cells, damaging various tissues and organs.” .
This process also contributes to uncontrolled growth and multiplication of cancer cells. It also produces beta amyloid plaques that lead to Alzheimer’s disease (dementia) and plaque buildup in arteries causing heart disease. Inflammation also exacerbates respiratory diseases such as asthma, bronchitis and Covid-19.
“The cytokine storm, the culprit of severe complications and an increased risk of death in people with Covid-19, was the result of uncontrolled inflammation,” Meydani said.
A study published in the journal Nature Medicine in August 2020 measured levels of 4 inflammatory cytokines in more than 1,400 Covid-19 patients. People with the highest cytokine levels are more likely to experience severe symptoms or death.
“Sleep, stress and physical activity are all major factors in inflammation,” said Penny Kris-Etherton, professor of nutritional science at Pennsylvania State University. diet has the biggest impact. Red meat, processed meats, saturated and trans fats, sugars, fried foods and refined carbohydrates all directly stimulate the inflammatory response.
In a recent study published in the journal of the American College of Cardiology, scientists at the T.H Chan School of Public Health followed more than 200,000 men and women for 32 years. People who ate the most inflammatory foods had a 46% higher risk of heart disease.
The team also identified foods with anti-inflammatory properties including green vegetables, dark vegetables, fish, olive oil, fruits, whole grains, coffee and tea. The level of C-reactive protein – a marker of systemic inflammation – was significantly lower in the group that consumed the more foods. Reducing signs of inflammation in the blood helps to reduce the risk of disease later.
According to a study published in the Journal of the American College of Cardiology in 2020, eating 28 to 56 grams of walnuts a day reduces inflammatory markers in the blood, because walnuts are high in omega-3. Most people get more omega-6s than omega-3s. We need to balance the two, as too much omega-6 leads to chronic inflammation. You will accumulate large amounts of unhealthy omega-6 if you eat too much meat and fried or processed foods, instead of adding omega-3 rich foods like fish and walnuts.
Modifying your diet is a sensible choice, but experts recommend eating a variety instead of focusing on certain foods. Professor Kris-Etherton suggests: “A healthy diet that is mostly plant-based has anti-inflammatory properties.” Many studies show that a Mediterranean-style diet rich in vegetables, fruits, nuts, whole grains, olive oil and fish can reduce inflammation and the risk of diseases like heart disease and cancer.
These foods contain compounds that block the release of cytokines. Fruits and vegetables contain antioxidants beta carotene, vitamins C and E, and flavonoids (found in tea and coffee). Whole grain snails have folate and minerals like selenium. Extra virgin olive oil as well as some spices like ginger and turmeric have compounds that inhibit the inflammatory enzyme cyclooxygenase-2.
“Eat a wide variety of healthy foods, especially fruits and vegetables, and you’ll get enough anti-inflammatory properties, significantly reducing inflammation in the blood and tissues throughout the body,” says expert Meydani.
Also, limit foods that may cause inflammation. Note that eating and living habits both affect inflammation, creating a vicious cycle. These things stress and negatively affect sleep,” according to Kris-Etherton. Therefore, controlling living habits also contributes to reducing inflammation.