Table of contents:
- Inflammation actually occurs due to the response of the immune system
- An easy way to prevent excessive inflammation of the body
- 1. Stop smoking
- 2. Live more actively
- 3. Manage stress
- 4. Get enough sleep
- 5. Eat foods that can prevent inflammation
- 6. Try doing massage regularly
Have you ever had inflammation? Usually characterized by fever and swelling. This happens when the body is attacked by foreign substances from outside. However, in fact the body is what makes the inflammatory response appear. Sometimes, this response can be overwhelming. So, what can prevent this inflammation from happening too much? Why does the body generate this response?
Inflammation actually occurs due to the response of the immune system
Do you know what happens in the body when a foreign substance enters? For example, when germs get into a wound or when you have a certain virus. The body will release its defense system, so that foreign substances do not damage and cause problems. Well, one of the responses that is issued when fighting foreign substances is an inflammatory or inflammatory response.
Yes, the body will immediately cause inflammation in order to remove foreign substances. So, at that time you may have a fever to swelling. However, usually this response will go away on its own when the threat is gone and the body returns to normal.
Unfortunately, sometimes there are several things that cause the body to end up prolonging the response and assume that there is still a looming danger, so the inflammatory response does not stop. If allowed, instead of protecting the body, a lot of tissue will be damaged and even cause chronic diseases, such as heart disease.
The cause of this exaggerated response could be an unhealthy habit that you have been embracing for so long. Well, there are several ways you can do so that the inflammatory response does not actually harm the body.
An easy way to prevent excessive inflammation of the body
1. Stop smoking
Smoking triggers an inflammatory response that occurs easily, smoking makes free radicals accumulate in the body even more. Plus, smoking increases the rate at which plaque builds up in the arteries.
If the plaque builds up and the inflammation increases, there is a big possibility of blockage in the vessels. Blockage in these blood vessels that causes a heart attack or stroke.
2. Live more actively
Being active is an easy way to prevent excessive inflammation in the body. Unfortunately, many people still find it difficult to apply this one life principle.
Being active doesn't have to make you run many kilometers every day. What is important, in a day always do physical activity. Research shows that 30 minutes of moderate physical activity for 5 regular days can reduce the risk of inflammation by up to 12 percent. That way, you prevent yourself from heart disease and stroke.
Regular physical activity can suppress prolonged inflammation-triggering substances that can lead to metabolic disease. Routine physical activity also releases the hormones epinephrine and norepinephrine into the blood vessels. That way, it will help optimize the work of the immune system
3. Manage stress
Don't underestimate stress, stress can affect the body in many ways. According to Christopher P Cannon, MD, a professor from Harvard Medical School, stress increases blood pressure and heart rate.
That way, the blood vessels will get stiffer pressure continuously. Over time, this condition creates repetitive damage to the blood vessels, and inflammation occurs more easily in the blood vessels.
4. Get enough sleep
Reported on the Eatingwell page, inflammation can also be triggered due to lack of sleep. The risk of this inflammation is higher in people who have less sleep.
Lack of sleep can make you more stressed out, which in itself increases the risk of inflammation.
So, make sure to sleep at least 7-8 hours per day to keep your body in shape.
5. Eat foods that can prevent inflammation
Research shows that a diet high in fatty fish, green vegetables, nuts can reduce the risk of inflammation. This is due to the high levels of omega-3 in these foods. Omega-3s are known as substances that can reduce inflammation. Apart from omega-3s, fiber in food also has a C-reactive protein (CRP) component, which can also reduce inflammation in blood vessels.
Avocado is another food that can reduce inflammation. Avocado is a fruit that is rich in vitamin E. Vitamin E has anti-inflammatory properties so that it can reduce inflammation in the body.
In addition, spices such as turmeric are also known to have the ability to prevent inflammation due to the presence of curcumin in them which acts as an antioxidant.
So, don't underestimate food and spices. Even eating foods that are high in vegetables but high in sugar, trans fats, actually triggers inflammation.
6. Try doing massage regularly
Massage is not just a pain reliever, it can also help prevent inflammation. This method can reduce inflammation-triggering substances by increasing the number of disease-fighting white blood cells and also reducing stress hormones.
Massage for 45 minutes is known to decrease the activity of hormones that trigger inflammation, according to a study in the Journal of Alternative and Complementary Medicine.
