Have you experienced 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 excessive. So, what can prevent this inflammation from happening excessively? Why does the body cause this response?
Inflammation actually results from an immune system response
Do you know what happens in the body when there are foreign substances entering? For example, when germs enter the wound or when you get 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 issued when fighting foreign substances is an inflammatory or inflammatory response.
Yes, the body will immediately cause inflammation to expel foreign substances. So, at that time you might experience fever until swelling. However, usually this response will disappear itself when the threat has gone away and the body returns to normal.
Unfortunately, sometimes there are some things that make the body finally extend the response and assume that there is still a threatening threat, so the inflammatory response is not stopped. If left unchecked, instead of protecting the body, even a lot of damaged tissue can even cause chronic diseases, such as heart disease.
The cause of this overreaction can be an unhealthy habit that you have been following. Well, there are several ways you can do so that the inflammatory response does not endanger the body.
An easy way to prevent excessive inflammation of the body
1. Stop smoking
Smoking triggers an inflammatory response easily, cigarettes make free radicals build up in the body. Plus, smoking increases the rate of accumulation of plaque that accumulates in the arteries.
If the plaque accumulates more and more inflammation, then the possibility of blockage in the vessels is very large. This blockage in blood vessels causes a heart attack or stroke.
2. Life is more active
Active life is an easy way to prevent excessive inflammation in the body. Unfortunately, many people still find it difficult to apply this principle of life.
Active doesn't have to make you run for miles every day. The important thing is, always do physical activity in a day. Research shows that 30 minutes of moderate physical activity, for 5 routine days, can reduce the risk of inflammation by 12 percent. That way, you prevent yourself from heart disease and stroke.
Regular physical activity can suppress prolonged inflammatory substances that can trigger metabolic diseases. Regular physical activity also releases the hormone epinephrine and norepinephrine into blood vessels. That way, it will help optimize the immune system's work
3. Manage stress
Don't take it for granted about stress, stress can affect the body in various 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 tougher pressure continuously. Over time, this condition creates repeated damage in the blood vessels, and inflammation occurs more easily in the arteries.
4. Get enough sleep
Reported on Eatingwell's page, inflammation can also be triggered due to lack of sleep. The risk of this inflammation will be higher in people who have less sleep.
Sleeping less can make you easier to stress, which is stress itself which will increase the risk of inflammation.
So, make sure to sleep at least 7-8 hours per day to keep your body fit.
5. Eat foods that can prevent inflammation
Research shows that a diet high in fatty fish, green vegetables, beans can reduce the risk of inflammation. This is due to high levels of omega-3 in these foods. Omega-3 is known as a substance that can reduce inflammation. Besides omega-3, fiber in foods also has a component of C-reactive protein (CRP), which can also reduce inflammation in blood vessels.
Other foods that can also reduce inflammation are avocados. Avocados are one of the fruits that are rich in vitamin E. Vitamin E has anti-inflammatory properties that can reduce inflammation in the body.
In addition, spices such as turmeric are also known to have the ability to prevent inflammation because of the presence of curcumin in them which is an antioxidant.
So, don't underestimate food and spices. Even eating foods loaded with vegetables but high in sugar, trans fat, actually triggers inflammation.
6. Try doing massage regularly
Massage is not just a pain reliever, massage can also help prevent inflammation. This method can reduce the trigger of inflammation by increasing the number of white blood cells that fight disease and also reduce stress hormones.
45-minute massage is known to reduce the activity of hormone-triggering inflammation according to a study in Journal Alternative and Complementary Medicine.
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