How To Fight Inflammation And Prevent Disease

Inflammation is an essential defense mechanism of our body and a way of healing. Any time we are injured, become ill with a virus or bacteria infection, our immune system sends inflammatory cells to fight off the problems and speed healing. Unfortunately, sometimes inflammation overstays its welcome. Let’s learn how to fight inflammation and prevent disease.

Acute Inflammation vs Chronic Inflammation

Acute inflammation is the short-lived helpful response after an injury or illness. Characteristic signs are pain, redness, swelling, and heat. Once the immune system does its job the inflammation retreats.

Chronic inflammation lingers and becomes a low level inflammation. This type of inflammation can play a part in certain diseases like rheumatoid arthritis, cancer, heart disease, type 2 diabetes, and even Alzheimer’s Disease.

senior man in fitness wear running in a park

This unhealthy process is further advanced by smoking, obesity, a sedentary lifestyle, and it contributes to many other diseases.

Ways to Fight Inflammation And Prevent Disease

There are ways to overcome lingering chronic inflammation and thereby prevent the development of certain diseases.

Getting Regular Exercise

Even moderate exercise can help fight inflammation. 20-30 minutes a day is all that is needed. Take a stroll or swim, ride a bike or rake leaves from your backyard. Anything that gets your body moving is beneficial.

Maintaining A Healthy Weight

When you are exercising regularly, you will naturally be maintaining a healthy weight. Concentrate on losing a few pounds. Obesity is one of the issues which increases the risk factors for disease and chronic inflammation.

Stopping Smoking

This is one of the most important things you can do for your health. It is a game-changer. Eliminating it from your life subdues chronic inflammation and the diseases that follow.

Eating Anti-Inflammatory Foods Regularly

If you don’t already consume these foods, start now.

  • Nuts
  • Olive oil
  • Tomatoes
  • Fatty fish like salmon
  • All leafy greens like spinach
  • Fruits like cherries, blueberries, and oranges

Drinking Green Tea

If you already like tea, this is a no brainer. If you’re not such a fan of tea, just do it anyway. You don’t necessarily have to drink it every day, even twice a week is helpful to fight off free radicals which promote inflammation.

Keeping Stress At A Minimum

We know it’s always easy to recommend this, but not so easy to make it a reality. Everyone has some level of stress in their life, but keeping it as low as possible can minimize inflammation.

Other Ways To Fight Off Inflammation

  • Get at least 7 hours of sleep each night. A few more won’t hurt.
  • Give fasting a go. Only eat between the hours of 10 AM and 7 PM.
  • Begin yoga.
  • Cut back on your alcohol consumption.
  • Avoid refined carbs like white bread and pastries, fried foods of any kind, and processed meats.

Make an appointment with Weirton Medical Center for additional recommendations to lower inflammation and fight off diseases. Call (304) 797-6DOC to schedule.

Category: Family Health

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