What is the best way to prevent inflammation? By exercising, according to the Scandinavian Journal of Medicine & Science In the Sports. Researchers found that physically active adults had 33 percent lower CRP or C-reactive protein than those who were inactive. CRP is a marker for inflammatory levels that is known to be a marker for cardiovascular disease risk. Apart from exercise, what else can we do to fight inflammation? Try the five scientifically proven methods to reduce inflammation diet below.
1. Fill your plate with fresh vegetables and fruit.
Vegetables and fruits contain many phytonutrients or plant antioxidants that act as anti-inflammatory. For example, a cup of fresh strawberries contains 150 percent of the amount of vitamin C your body needs every day. Vitamin C in the body acts as a stimulant for white blood cells in fighting disease.
2. Limit consumption of sugar.
“Sugar can interfere with the work of the adrenal glands and the body’s ability to fight stress,” says nutritionist Yuri Elkaim, MD. “When we are stressed, the hormone cortisol rises. Cortisol is a hormone that helps regulate inflammation in the body,” explains Aditi Nerurkar, MD, a doctor of integrative medicine at Beth Israel Deaconess Medical Center, Boston.
3. Choose your medicine carefully.
Aspirin is an anti-inflammatory drug. Eating it once, one grain a day can prevent blood clots, according to Nick Kardaras, MD, clinical director of Dunes East Hampton in New York. However, you still have to consult your doctor about using this type of statin drug because its careless use can have adverse health effects. Another advantage of using statins is that they reduce levels of inflammation and thus reduce the risk of cardiovascular disease, says Yasmine Subhi Ali, MD, assistant professor of medicine at the Vanderbilt University School of Medicine.
“Our daily life is full of stress and stress, although we are not always aware of it. Research shows that chronic stress is closely related to CRP and the immune system. Elkaim suggests that we take 10-15 minutes each day to do reflection or meditation to calm down. yourself to keep your stress levels down.
5. Get enough rest.
Lack of sleep can have a variety of negative effects, including weight gain, risk of cardiovascular disease and inflammation. “Early research shows an association between lack of sleep and elevated CRP levels.