A low level of stress will help reduce the level of inflammation in cells. General practitioner and geriatrician Andrey Ilnitsky explained how to cause such stress.
What is stress of normal intensity that will not harm, but, on the contrary, mobilizes internal reserves?
— The simplest method is to train yourself to take a cold contrast shower in the morning or alternate warm and cold showers. This promotes the formation of low-intensity stress and helps mobilize the human body, — the specialist noted.
The second example is physical activity. When a person just starts exercising, the production of pro-inflammatory cytokines increases, however, if you continue exercising, their content decreases between loads. As a result, the concentration of anti-inflammatory molecules increases.
— Stress in the form of physical activity strengthens the body and helps improve health, — the doctor emphasized.
General advice from doctors to reduce inflammation in the body:
- Eat right. Increase your intake of antioxidants: fruits and vegetables, especially berries, spinach, and broccoli.
- Include Omega-3 fatty acids in your diet: fish (salmon, mackerel), nuts, and seeds (especially flax and chia).
- Limit your intake of sugar and processed foods.
- Regular exercise helps reduce inflammation.
- Being overweight promotes inflammation, so maintaining a healthy weight is important to reduce inflammation.
- Stress Management. Learn practices like meditation, deep breathing, and yoga.
- Quality sleep is important for overall health.
- Get rid of bad habits.
- Some supplements like curcumin, ginger, and omega-3s can help reduce inflammation.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and do not self-medicate under any circumstances. At the first signs of illness, consult a doctor.