4 Major Causes Of Inflammation We Don’t Talk About Enough
4 Major Causes Of Inflammation We Don’t Talk About Enough.Inflammation is a part of the body’s natural defense to fight off germs, toxins, and injuries. It’s a good thing, but sometimes it can stick around.
This chronic inflammation can lead to a variety of health problems. It may also play a role in some types of dementia, such as Alzheimer’s disease.
- Poor Diet
Poor diet can lead to chronic inflammation, which has been linked to many diseases. This includes arthritis, heart disease and type 2 diabetes.
The key is to eat lots of fresh fruits, vegetables and whole grains. You should also include healthy fats like fish, nuts and olive oil.
Avoid processed foods and cured meats, which are often laden with salt and synthetic nitrates. Processed sugars are another common culprit, so make sure to steer clear of pastries, cookies, soda and candy.
Moreover, avoid eating saturated fats or trans fats as these increase inflammation levels in the body. You can also eat more omega-3 fatty acids, such as those found in fatty fish like salmon and mackerel. This can help lower inflammation, according to Dr. Frank Hu, Harvard School of Public Health professor of nutrition and epidemiology. These fatty acids can also help prevent heart disease and Alzheimer’s. Aim for 1.1 g of omega-3s per day for women and 1.6 g for men.
- Lack of Exercise
Whether it’s a quick walk or an entire workout, exercise is one of the most important things you can do for your health. Not only does it have many physical benefits, but it also plays an essential role in reducing your risk of inflammation and a host of other health problems.
Moreover, exercise boosts your immune system to fight off infections and reduce your overall inflammation levels. Even a 20-minute session of moderate exercise can stimulate your immune cells to produce an anti-inflammatory cellular response, research shows.
As the World Health Organization (WHO) explains, lack of exercise is linked to several severe health problems such as obesity, diabetes, respiratory issues and much more. A sedentary lifestyle also increases the chances of stroke and heart disease, which are two major causes of death.
- Stress
When you’re under stress, your body releases hormones that give your muscles and brain the “fight-or-flight” response. These hormones cause your heart to pump harder and your breathing rate to speed up so you can get enough oxygen to your body as quickly as possible.
But too much stress isn’t good for your health. Frequent or chronic stress can lead to conditions such as high blood pressure, heart disease, and even depression and anxiety.
A person’s reaction to a stressful situation will determine how it affects their health and well-being. Some people can handle several stressful events in a row without experiencing a severe stress reaction, while others will have a more serious response.
- Infections
When you get a cold or cut your finger, your body creates inflammation as part of its natural healing process. But if the inflammation lasts for months or years, it could damage healthy cells and tissues and inhibit the body’s ability to heal itself.
Inflammation is caused by an interaction between a microbial invasion and the immune response to that invader. But when it is caused by other factors, such as environmental exposures or genetic susceptibility, it can lead to chronic illness.
When an injury occurs, small blood vessels in the injured tissue constrict momentarily (vasoconstriction). This enables white blood cells to reach the site of the injury more easily and release chemicals that start the inflammatory reaction. This reaction causes swelling, redness and pain. It also leads to a buildup of fluid that distorts the tissues and pushes against sensitive nerve endings. These chemical changes are often accompanied by increased body temperature (fever).