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Inflammation in the body is the immune system's response to harmful external stimuli and internal abnormalities. Inflammation works by removing damaging stimuli and starting the healing process. Therefore, inflammation is an important defense mechanism for health.
Inflammation is chronic for weeks, months, even years and can cause various health problems like heart disease, diabetes, cancer, arthritis and gastrointestinal diseases. Fortunately, there are ways to reduce inflammation and improve overall health.
1. Get enough sleep
When you don't get the sleep you need, your body can be stimulated to increase the inflammatory response to some extent. The average recommended amount of sleep is 7-9 hours per night. A good sleep needs to be guaranteed both in quality and quantity. Go to bed and wake up at the same time of day. Some tips to sleep well should be taken such as not using phones and electronic devices before bed, sleeping in a cool, shady and quiet room.
Ngủ đủ giấc từ 7-9 giờ mỗi đêm có thể giảm tình trạng viêm nhiễm
2. Go for a walk
It only takes 20 minutes of moderate-intensity exercise, such as a brisk walk, walking your pet, or going for a walk with friends and family. These activities work to reduce inflammation in the body. Health guidelines call for the average amount of physical activity per day to be about 30 minutes, 5 days a week. If you don't exercise at all right now, start forming a habit with a 20-minute workout.
3. Use seasoning
Studies on turmeric, rosemary, cinnamon, cumin and ginger show that they can slow processes that lead to inflammation in the body. Try using some of these spices to not only enhance the flavor of dishes, but also promote overall health.
4. Try fasting
Research shows that intermittent fasting may not be just a fad. Eating only for a fixed amount of time each day can help reduce inflammation. Long-term inflammation can increase the risk of diseases including heart disease, cancer, and diabetes. There are many ways to start following this eating plan. One popular method is to eat only between 10 a.m. and 6 p.m. daily.
5. Add more green vegetables
Should increase eating dishes with salad. Green vegetables like bok choy, broccoli, kale and spinach have antioxidants and other compounds that can help reduce inflammation and keep everyday damage to cells to a minimum. The United States Department of Agriculture recommends that women eat at least one and a half cups of dark green vegetables per week, while men should eat two bowls.
Nên bổ sung thêm chất xơ từ các loại rau xanh như cải thìa, bông cải xanh
6. Practicing Yoga
Practice yoga focusing on the breath. It also helps reduce levels of the stress-related hormone cortisol. When yoga is a regular part of your daily routine, you often feel happier and less depressed, have less anxiety, and have fewer inflammatory symptoms, such as high cholesterol and low blood sugar. stable.
7. Control the amount of alcohol added to the body
A glass of wine with dinner won't do much harm. But too much alcohol can increase the level of toxins in the body. This leads to inflammation, which can damage cells, tissues, and organs. If you drink alcohol, drink in moderation. According to the CDC, the recommended amount of alcohol is no more than one drink per day for women and two drinks per day for men.
8. Improve your diet
Refined carbohydrates, red meat and fried foods increase inflammation in the body. So unhealthy foods should be replaced with anti-inflammatory fruits, vegetables, nuts, beans and fish. Plan your daily menu with foods like tomatoes, blueberries, almonds, walnuts, lentils, and salmon.
9. Weight loss
If overweight, losing weight can calm inflammation. On the other hand, being overweight can make the disease worse. That's part of the reason why obesity and being overweight are risk factors for so many health conditions. Talk to your doctor about how you can achieve a healthy weight for you.
Nếu thừa cân, việc giảm cân nặng có thể làm dịu tình trạng viêm
10. Drink green tea
Drinking a cup of green tea every morning is a healthy habit. Packaged coffee often contains compounds called polyphenols that have the ability to fight free radicals. These molecules can promote inflammation in your body. You don't have to give up your coffee habit entirely. Consider swapping out one cup per week for green tea.
11. Quit smoking
Smoking comes with a long list of harmful effects to health. Inflammation appears to be more than one of the harmful effects of smoking. Make the decision to quit smoking and pick a date to start as soon as possible. However, you don't have to do it alone. Your doctor can help you come up with a plan to make quitting comfortable and successful.
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Reference source: webmd.com
