Inflammation is a part of the natural immune system’s response to injuries or infections. It is designed to help your body fight against harm and to help it heal. However, most people suffer from chronic inflammatory response due to lifestyle. This can be from a sedentary lifestyle, eating a poor diet, and being constantly stressed.
However, there are a number of things to reduce inflammation naturally to improve your health.
What Causes It?
It is caused by consuming large amounts of sugar and high-fructose corn syrup. Many researchers also suggest it can be caused by insulin resistance, obesity, and eating refined carbs. Eating processed and packaged foods can also create a high inflammatory response in your body. Excessive alcohol and processed meat can also lead to an inflammatory response. Sedentary lifestyles cause the body to become inflamed due to the extra stress on the body.
To improve your health and reduce the inflammatory response on the body, it is important to focus on eating more anti-inflammatory foods and less food that leads to the body becoming inflamed. Antioxidants, phytonutrients, and vitamins are all important to reduce the levels of free radicals in your body, eventually balancing your immune response and reducing the inflammatory response. A healthy diet should consist of protein, healthy fats, and carbs at each meal. It should also be high in fruits and vegetables which all contain large quantities of antioxidants, minerals, and vitamins. They are considered to be nutrient dense food, providing more nutrients than processed food. Many also recommend eating a Mediterranean diet which is high in quality protein and healthy fats to reduce the inflammatory markers like IL-6 and CRP.
With most people working in an office, it can be difficult to live an active lifestyle. However, the sedentary life can cause an inflammatory response in the body. Exercising regularly can help reduce the risk of inflammatory markers as well as improving your overall health. Just 20 minutes of physical activity is enough to create the anti-inflammation effects. Exercising regularly also reduces the risk of heart disease, cancer, and type 2 diabetes. It can also create stable blood pressure. Exercising stimulates the sympathetic nervous system and keeps the body’s hormones regulated. The regulatory mechanisms that create the inflammatory proteins require exercise to balance them out. Specifically, it lowers the TNF alpha protein, which triggers the inflammatory response. It also prevents the interleukin-1 beta protein which stimulates cells in the pancreas to create more insulin, causing more inflammatory responses in the body.
A chronically inflamed body can lead to disease and health issues. Those who incorporate a healthy lifestyle through diet and exercise can reduce the inflammatory response in the body. Choosing anti-inflammation foods like fruits and vegetables will help create optimal health and wellness.
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