Why does my whole body ache and hurt?... Reducing chronic inflammation makes you "strong"

Increasing the intake of anti-inflammatory foods

According to research related to inflammation, a Mediterranean diet consisting mainly of fish rich in healthy fats, whole grains, nuts, and legumes lowers inflammation levels. In contrast, a diet lacking vegetables and high in sugars, refined grains, and trans fats promotes inflammation.

Attention should also be paid to the relationship between chronic inflammation and alcohol consumption. Typically, moderate drinking is considered to be two drinks per day for men and one drink per day for women; exceeding this amount can lead to increased inflammation levels. Replacing alcohol with foods rich in antioxidants, such as grapes or berries, is effective in reducing inflammation.

Tension, stress relief=

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 cheerful friends is also a good way. In particular, laughter has an excellent effect in reducing vascular stiffness and aging.

Reduce sugar intake=

Sugar decreases adrenal function, which helps regulate hormones that control 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, moderate sugar intake can boost energy and relieve fatigue, but excessive sugar accelerates the body's inflammatory response. In particular, consuming too much sugar can easily lead to obesity, and increased body fat also raises inflammation levels in the body. 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 studies, sleep deprivation is associated with an increase in C-reactive protein (CRP), an indicator of inflammation. Even when busy, it is recommended to maintain a regular sleep duration of 7 to 8 hours.

Active activities=

To escape chronic inflammation, it is most important to increase activity levels in daily life. According to related research, engaging in moderate-intensity exercise 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 inflammation levels in the body. It is also important to increase daily activity by using stairs instead of elevators and doing simple stretching at home during leisure time rather than staying buried in the sofa.

Essential for quitting smoking

Smoking triggers an inflammatory response. In particular, cigarettes increase the deposition of fats and the formation of plaques in arteries, providing an additional cause of chronic inflammation.

As the plaque accumulates like a snowball and proliferates, inflammation surrounds the area. This increase can lead to a type of occlusive symptom that may cause a heart attack if the plaque ruptures. If inflammation levels are found to be higher than the normal range during a check-up, quitting smoking is essential.