Leaving chronic inflammation untreated increases the risk of dementia... What foods help with anti-inflammatory effects?

When something abnormal occurs in the body, the immune mechanism that responds more quickly than anyone else to protect our body is 'inflammation.' However, excessive inflammation can actually harm the body. In particular, it can damage the brain. It increases the risk of mental illnesses such as depression, as well as dementia, which impairs cognitive function. The way to eliminate chronic inflammation is simpler than you might think.

 

Chronic inflammation harms brain health

On the 21st of last month, a study published in the Journal of the American Medical Association Psychiatry reported that high inflammation levels in childhood increase the risk of developing serious mental illnesses such as depression in adulthood. A research team from the University of Birmingham in the United States measured CRP levels, a protein that responds to and increases with inflammation, in 6,556 individuals at ages 9, 15, and 17. After reaching adulthood, they collected data on physical and mental health. The comparative analysis showed that individuals with high inflammation levels at age 9 had a greater risk of experiencing mental disorders at age 24. The longer inflammation persisted throughout childhood, the higher the risk of developing mental illnesses.

 

The research team stated, "The group with the highest inflammation levels at age 9 was 4 to 5 times more likely to experience mental disorders in adulthood than the group with lower levels," and added, "Although the exact mechanism is not yet clear, it is certain that inflammation levels are symptoms that appear before other bodily symptoms related to inflammation."

 

Chronic inflammation increases the risk of developing dementia. A study conducted by a social research team at the University of Manchester in the UK, which tracked 500,000 adults over 3 to 11 years, found that higher levels of chronic inflammation were associated with lower scores in future memory, fluid intelligence, and reaction time tests, and the diagnosis rate of dementia within 11 years increased. Future memory refers to the ability to remember tasks to be done in the future, and fluid intelligence is the ability to solve problems reflexively regardless of experience or learning. Additionally, chronic inflammation is known to increase the incidence of cancer and cardiovascular diseases.

 

Chronic inflammation disappears just by correcting lifestyle habits

Inflammation levels can be effectively lowered simply by correcting lifestyle habits. You should reduce your food intake and engage in regular exercise.☆ This is because accumulated visceral fat in the abdomen is the main cause of inflammatory responses. Fat cells secrete an inflammatory substance called adipokine. When the inflammatory response is active, the metabolic rate decreases, leading to a vicious cycle where fat is more easily accumulated. Reducing your usual calorie intake by just 20-30% can decrease inflammatory responses.

It is recommended to mainly consume anti-inflammatory foods such as garlic, tomatoes, olive oil, leafy green vegetables like spinach, nuts, fruits, turmeric, ginger, green tea, and black tea.

 

Exercise only needs to be done for 30 to 40 minutes daily at a pace that makes you breathe hard. In particular, aerobic exercise is effective. Overexertion can actually cause oxidative stress and increase inflammation levels, so caution is needed. Strive to maintain proper posture and wear a mask on days with high fine dust levels. Most importantly, quitting smoking is crucial. When cigarette smoke enters the body through the respiratory system, it significantly increases inflammation levels in the body.

 

Meanwhile, to check the level of inflammation in the body, you can perform a 'High-sensitivity CRP' test or a 'Serum Amyloid A (SAA)' test. These tests measure the amount of inflammation-related proteins in the blood. If inflammatory symptoms such as dermatitis or stomatitis recur repeatedly, it is advisable to check and manage the body's inflammation levels. Especially for those over 40 years old who have experienced chronic conditions such as hyperlipidemia, arteriosclerosis, hypertension, myocardial infarction, or diabetes, it is recommended to undergo these tests once every 1 to 2 years.

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Inflammation levels can become chronic just by changing lifestyle habits.

Research results have shown that it does not exist.

Prevent chronic inflammation through healthy eating habits

Live a healthy life.