balanced nutrition, exercise and quitting smoking are the three cornerstones to keep you healthy and reduce inflammation. Here are the specific steps:
eat more foods rich in omega-3, which can prevent “belligerent” white blood cells from coming to the inflamed parts of the body. Fish, walnuts and flaxseed are good choices. 222
eat more fruits. Fruits and vegetables contain antioxidants that fight free radicals. In particular, you should eat more spinach and dark orange, red or yellow vegetables, which are rich in carotenoids and have excellent anti-inflammatory effects.
avoid “bad” fat. A review in the New England Journal of medicine pointed out that trans fatty acids can cause inflammation and increase the risk of heart disease more easily than other food ingredients. However, saturated fat in meat and dairy products is no better than trans fat.
add some spices to the food. Curcumin in curry has a strong anti-inflammatory effect. In addition, add some black pepper and olive oil to promote the absorption of turmeric.
quit smoking. Christine Metz of the Feinstein Institute of medicine in New York said: “the study showed that the subjects stopped smoking for 72 hours, and some inflammatory indexes in the body showed signs of decreasing.”
weight loss. It is generally believed that obesity can promote inflammation. Cardiologists at Johns Hopkins University found that overweight people have higher levels of inflammatory protein in their blood, which is easy to cause heart failure.