My whole body aches and hurts here and there. Is it because of my age or the weather? If I don't have any special chronic illnesses, I 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, temporarily triggering a vigorous inflammatory response to aid the healing process.

However, chronic inflammation can threaten health. Long-term chronic inflammation is also cited as a cause of various diseases, including hypertension and stroke. Based on information from American health and medical media outlets such as 'Healthline,' methods to reduce chronic inflammation in the body have been summarized.

Increasing the intake of anti-inflammatory foods

 

According to research on 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 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

 

Sugars reduce adrenal function, which secretes hormones that help regulate bodily inflammation. Additionally, sugars interfere with the adrenal glands or 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, excessive sugar consumption can easily 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 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 engagement

 

To escape chronic inflammation, increasing daily activity levels is most important. According to related studies, 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 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 to 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.

 

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Chronic pain is everyone's suffering.

As you age, there are also pains that come with aging.

 

Try practicing one of these first and see how it goes.

If doing everything is too difficult...

 

I should start by taking action diligently myself.