How to reduce inflammation, according to Harvard doctors

The new approach to maintaining health and avoiding aging emphasizes strengthening depleting habits inflammation.

As main points, a note from the site Know how to live explains that inflammation It is part of the body’s healing mechanism. But when this inflammation is triggered by obesity, diet, stress or lack of exercise, it leads to chronic low-grade inflammation and increases the risk of insulin resistance, arteriosclerosis or hypercoagulability.

This type of inflammation is also associated with cardiovascular and neurodegenerative diseases, cancer and arthritis.

To reverse this picture, replies a note from Saber Vivir, Harvard doctors take seven fundamental steps.

1

anti-inflammatory diet

There are three diets that have this action.

– Mediterranean diet. It is based on a high content of foods of plant origin – such as whole grains, fruit, vegetables, legumes, nuts and seeds – fish, little beef and healthy fats, such as extra virgin olive oil.

– The DASH diet. In English it stands for Dietary Approaches to Stop Hypertension. It is based on a greater consumption of fiber, unsaturated fats, potassium, calcium and magnesium, which mainly come from foods of plant origin. Also, limit your fat intake from meat and full-fat dairy products.

– Alternative Healthy Eating Index or Alternative Healthy Eating Index. Assign ratings to foods and nutrients associated with chronic disease. Vegetables of all kinds, fish, and healthy fats like olive oil get top marks.

2

Exercise

By acting on the intestinal microbiota, it helps reduce inflammation. As it generates microbes in the intestines that produce anti-inflammatory substances.

3

check weight

Excess fat in cells stimulates inflammation throughout the body. That’s why it’s important to avoid being overweight and obese. A healthy weight also reduces the risk of type 2 diabetes.

4

get enough sleep

Lack of sleep not only causes fatigue and drains energy, it also increases inflammation.

Since during sleep mechanisms are activated to eliminate the substances accumulated during the day that are toxic to neurons.

On the other hand, getting enough rest helps lower blood pressure and relax blood vessels.

5

Stop smoking

This was demonstrated by a study cited by Harvard experts after only twelve weeks without smoking, systemic inflammation decreases dramatically.

6

Limit your alcohol consumption

Its excessive consumption leads to an increase in systemic inflammation and damages cellular DNA, increasing the risk of cancer.

7

Avoid chronic stress

Constant stress can trigger the development of inflammation and lead to flare-ups in conditions such as rheumatoid arthritis, cardiovascular disease, depression and inflammatory bowel disease.