The double-edged weapon called inflammation: when does it help and when does it harm?

Inflammation, although it may not seem like it at first glance, is a reaction of the body’s immune system. It can be triggered by a variety of factors, the most common being infection caused by injury and the subsequent introduction of toxins into the body. Inflammation is therefore a healthy manifestation of the body and although unpleasant in any form, short-term inflammation is essential for the body to recover properly. Chronic inflammation, on the other hand, is an indicator that something bigger is going on in the body that needs attention.

What causes chronic inflammation?

Long-term inflammation that keeps coming back is caused by multiple factors. The most common include:

• An unhealthy lifestyle – Whether it is diet, the way you spend your leisure time, or other habits especially in alcohol use and smoking, can contribute to inflammation. An unbalanced diet does not supply the body with the necessary nutrients and it then lacks the “energy” to fight infection. A sedentary job or lifestyle slows down the metabolism and contributes to weight gain.
• Stress is a strong factor in the development of any disease.
• External influences – constant exposure to chemicals and polluted air, slowly lower immunity and the body does not defend itself as effectively as it would if it were completely healthy.

What to do to suppress chronic inflammation as much as possible until it is cured

First and foremost, it is essential to say that prevention is the key. If you pay attention to proper lifestyle choices, you immediately have a better chance of not having inflammation at all. There are several ways to reduce the risk of developing chronic inflammation:

A diet rich in anti-inflammatory foods

A balanced diet plays an important role in preventing chronic inflammation.

• Fruits and vegetables – specifically blueberries, broccoli, spinach and beetroot.
• Healthy fats – such as olive oil, avocados, nuts and seeds.
• Omega-3 fatty acids – such as salmon, flaxseeds or walnuts.
• Spices with anti-inflammatory properties – especially turmeric, ginger or cinnamon.
• Fermented foods – kefir, kimchi or sauerkraut.

Regular movement

Physical activity helps physical fitness, but also mental health. Stress is one of the factors and causes of inflammation. Therefore, by moving, it is possible to reduce its level and at the same time increase your performance. The WHO recommends a daily activity equivalent to about 10,000 steps per day, which can be imagined as 7 km for an average-sized person. Exercising twice a week is also not a bad thing.

Getting enough quality sleep

Sleep is an essential part of human life, when the body regenerates and has room for self-healing. Limiting sleep below 7 hours is not recommended. Every person is different and there have been cases where a person has not needed more than 4 hours of sleep a day, however, for the majority of the population, a sleep duration of 7 to 9 hours is appropriate. The second component of this category is regularity. By establishing a sleep cycle, the body becomes accustomed to the routine and does not expend extra energy unnecessarily Granny’s advice is often useful and helpful, but do not underestimate your health and if you have the slightest doubt about your health, see a doctor.