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Chronic inflammation is the cause of most chronic diseases and one of the major factors negatively impacting our health and longevity. Here are some tips to live a healthier and longer life based on a 2019 article:
Chronic inflammation results from the failure of the immune system to completely shut down its response to an illness, insult or injury.
As we age, our immune responses become less well regulated, resulting in elevated blood levels of inflammatory substances, and allowing inflammatory agents to persist in body tissues.
Another consequence of aging is the accumulation of senescent cells, normal cells that stop dividing, contribute to tissue aging and secrete substances that induce inflammation.
The best tools to minimize chronic inflammation are a healthy diet, regular exercise, and adequate quality sleep.
In terms of food, limit or eliminate consumption of foods with pro-inflammatory effects which include refined carbohydrates like white bread, white rice and pastries; sugar-sweetened beverages; deep-fried foods; and red meat and processed meats.
Eat foods with anti-inflammatory effects like green leafy vegetables (eg spinach, kale and collards); fatty fish (eg salmon, mackerel, tuna and sardines); fruits (eg strawberries, blueberries, apples, grapes, oranges and cherries), nuts (eg almonds and walnuts) and olive oil.
@Levels is a great tool to measure your glucose levels and help you personalize your nutrition.
In terms of exercise get at least 30 to 45 minutes of aerobic exercise (HIIT is the best) and at least 10 to 25 minutes of weight or resistance training at least four to five times a week. I use @Apple Watch to measure my exercise.
Finally, individuals with irregular sleep schedules are more likely to have chronic inflammation than consistent sleepers. Sleep 8-9h per day, rest will have multiple benefits on your health and longevity.
Use @eightsleep Pod to augment your sleep performance with dynamic thermoregulation (heating/cooling your body while asleep).
