Why does my whole body ache and hurt?... Reducing chronic inflammation is key to staying strong

Chronic inflammation is a cause of various diseases such as hypertension and stroke.

Relaxing stress through meditation, yoga, and other activities helps reduce chronic inflammation.

My whole body aches and hurts here and there.

 

Is it because of my age?

Is it because of the weather?

If there are no special chronic diseases, you should suspect inflammation.

 

In fact, acute inflammation that occurs during the healing process can be beneficial to our body.

 

The body's immune system responds by sending white blood cells to the injured area, causing a temporary intense inflammatory reaction to aid the healing process.

 

 

However, chronic inflammation can threaten health.

 

Chronic long-term inflammation is also considered a cause of various diseases, including hypertension and stroke.

 

Based on sources such as the American health and medical media 'Healthline,' a method to reduce chronic inflammation in the body has been summarized.

 

Increase intake of anti-inflammatory foods

 

According to inflammation-related research, a Mediterranean diet consisting mainly of fish rich in healthy fats, whole grains, nuts, and legumes lowers inflammation levels.

 

On the other hand, a diet lacking vegetables and composed of foods high in sugars, refined grains, and trans fats promotes inflammation.

Attention should also be paid to the relationship between chronic inflammation and alcohol.

 

Typically, men should consume 2 drinks a day and women 1 drink a day as an appropriate amount. Consuming more than this amount can lead to an increase in inflammation levels.

 

Eating foods rich in antioxidants such as grapes or berries instead of alcohol is effective in reducing inflammation.

 

☆Relief of tension and stress

 

Participating in activities that reduce anxiety symptoms and avoiding stress are also good ways to decrease inflammation.

 

Mental health and stress play a certain role in causing inflammation.

 

☆Yoga and meditation are proven methods for relieving stress, and spending time with a cheerful friend is also a good way.

 

☆ In particular, laughter has an excellent effect of reducing vascular stiffness and aging.

 

Reduce sugar intake

 

Sugar decreases adrenal function, which helps secrete hormones that regulate inflammation in the body. Additionally, sugar interferes with the adrenal glands and stress regulators, thereby impairing the body's ability to cope with stress.

 

Of course, a moderate amount of sugar can boost energy and relieve fatigue, but

 

Excessive sugar accelerates the body's inflammatory response. In particular, excessive sugar intake tends to lead to obesity, and as body fat increases, inflammation levels in the body also rise. When craving sweet foods,☆ it is better to eat natural fruits.

 

Maintain sleep duration of 7 to 8 hours

 

Lack of sleep affects almost everything, from weight gain to heart disease and inflammation.

 

According to related research, sleep deprivation has been found to be associated with an increase in C-reactive protein (CRP), an indicator of inflammatory response.

 

Even if you're busy, it is good to maintain a regular sleep schedule of 7 to 8 hours.

 

☆Active participation

 

To escape chronic inflammation, it is most important to increase your activity level in daily life.

 

According to related research, exercising at a moderate intensity for about 30 minutes five times a week can reduce inflammation levels by 12%.

 

☆In particular, during middle age, a lack of physical activity can lead to an increase in visceral fat.

 

An increase in visceral fat raises the levels of inflammation in the body.

 

It is important to use the stairs instead of the elevator and to increase daily activity by doing simple stretches at home during rest times rather than just staying buried in the sofa.

 

☆ Essential for quitting smoking

 

Smoking triggers an inflammatory response.

 

In particular, cigarettes increase the proportion of fat deposits and the formation of plaques in arteries, providing an additional cause of chronic inflammation.

 

As the plaque, which has accumulated like a snowball, proliferates, the inflammation surrounds the area.

 

This kind of increase can cause a type of occlusive symptom that may lead to a heart attack when the plaque ruptures.

 

If inflammation levels are higher than the normal range in the check-up, quitting smoking is essential.